If you’ve ever spent hours staring at the ceiling, tossing and turning, or counting imaginary sheep until dawn, you know how frustrating it is to struggle with sleep. The good news is that there are natural sleep aids that might help you drift off into dreamland without relying on prescription medications. These remedies have been used for centuries, and while they won’t work the same for everyone, many people find relief with the right combination. Before trying any new supplement, it’s always a good idea to talk to your doctor, especially if you’re taking other medications.
Melatonin is one of the most popular natural sleep aids. Your body already makes this hormone to regulate sleep, but sometimes, stress, travel, or blue light from screens can mess up your internal clock. Taking melatonin supplements can help reset your sleep-wake cycle, especially if you have jet lag or trouble falling asleep. Most people do well with 1-3 milligrams taken a couple of hours before bed. However, taking too much can lead to grogginess, headaches, and dizziness, so it’s best to start small.
Lavender is another well-known sleep aid, and you don’t even have to take a pill to benefit from it. Studies have shown that the scent of lavender can lower heart rate and blood pressure, creating the perfect environment for sleep. You can diffuse lavender essential oil, spray it on your pillow, or even use a lavender-scented lotion before bed. Some people also drink lavender tea for extra relaxation.
GABA, or gamma-aminobutyric acid, is a brain chemical that helps calm the nervous system. Some prescription sleep medications work by increasing GABA activity in the brain. While GABA supplements are available, scientists aren’t sure if they can actually cross into the brain to be effective. If you want to boost GABA naturally, eating foods rich in probiotics like yogurt, kefir, and kimchi may help.
Valerian root has been used for centuries to promote relaxation and sleep. Some research suggests it works by increasing GABA levels, which helps the brain wind down. Valerian can be taken in capsule form or brewed into tea. It’s generally considered safe but can cause stomach upset or headaches in some people. If you want to try it, start with 300-600 milligrams up to two hours before bed.
CBD oil, derived from the cannabis plant, has gained popularity as a sleep aid. Unlike THC, CBD doesn’t get you high, but it may help reduce anxiety, which can improve sleep. Some research suggests CBD can make falling asleep easier and help people stay asleep longer. Doses vary widely, but many studies suggest 25-175 milligrams per day. Just be aware that some people experience nausea or grogginess when taking CBD.
Kava is another herbal remedy known for its calming effects. It’s traditionally used in the South Pacific for relaxation and social gatherings. Some research suggests kava can help with sleep, particularly if stress or anxiety is keeping you awake. However, kava has been linked to liver damage, so it’s essential to talk to your doctor before trying it.
California poppy, a relative of the opium poppy, has mild sedative effects and is sometimes used in herbal sleep remedies. It may work by boosting GABA levels in the brain. There isn’t much research on its effectiveness, but it’s generally considered safe for short-term use. Some people report mild stomach issues after taking it.
Glycine, an amino acid, plays a role in many bodily functions, including sleep. Research suggests glycine can help lower body temperature and improve sleep quality. It may also increase serotonin, a brain chemical that helps regulate sleep. Taking 3 grams of glycine an hour before bed may help you fall asleep faster and wake up feeling more refreshed.
Chamomile tea is a well-known bedtime beverage, and for good reason. It contains an antioxidant called apigenin, which binds to receptors in the brain that promote relaxation and sleepiness. Many people find that sipping chamomile tea before bed helps them unwind. If you prefer a stronger dose, chamomile extract is also available in supplement form.
5-HTP, or 5-hydroxytryptophan, is a compound that your body makes from food. It helps produce melatonin, the hormone that regulates sleep. Some research suggests that 5-HTP supplements may help people sleep longer and more deeply. Recommended doses range from 100-300 milligrams before bed. Side effects can include nausea and headaches, so it’s best to start with a lower dose.
Passionflower is another plant with calming properties. Native Americans have used it for centuries to ease anxiety and promote sleep. Passionflower contains GABA, the same brain chemical that helps with relaxation. Some studies suggest that drinking passionflower tea before bed can lead to better sleep.
Magnesium is an essential mineral that plays a role in over 300 bodily functions, including sleep. Low magnesium levels are linked to trouble falling and staying asleep. Studies show that magnesium supplements can improve sleep quality, particularly in older adults and those with restless legs syndrome. Good food sources include nuts, seeds, and leafy greens. Women need about 310-320 milligrams per day, while men need 400-420 milligrams. Taking too much can cause stomach upset, so check with your doctor before supplementing.
Tart cherry juice is a surprising but effective natural sleep aid. Tart cherries contain melatonin, which helps regulate the sleep cycle. Some studies suggest that drinking tart cherry juice before bed can improve sleep duration and quality. It’s important to note that regular sweet cherries don’t have the same effect, so be sure to choose tart varieties.
Magnolia bark has been used in traditional Chinese medicine for centuries to reduce anxiety and improve sleep. It contains honokiol, a compound that may help the body relax by lowering stress hormone levels. Magnolia bark supplements appear safe for short-term use, but they can cause heartburn in some people.
Getting good sleep is essential for overall health, and natural sleep aids can be a helpful way to improve your rest. If you struggle with sleep, try different remedies to see what works best for you. Pairing natural sleep aids with good sleep habits—like keeping a consistent bedtime, avoiding screens before bed, and creating a relaxing sleep environment—can make a big difference. Always talk to your doctor before starting any supplement, especially if you take medication or have a health condition. Finding the right natural sleep aid may take some time, but with a little experimentation, you may discover a solution that helps you sleep better and wake up feeling refreshed.