Discover Which Sleep Supplements Actually Work
11th May 2022
Natural Sleep Aids that Actually Work (backed by science)
Melatonin
Melatonin is a hormone that your brain produces which encourages sleepiness in response to darkness. It helps balance your circadian rhythm, or the 24 hour sleep/wake cycle. If your body is not naturally producing enough melatonin, you can supplement this in multiple ways:
- Take melatonin supplements to increase your body’s natural production of melatonin
- Introduce more foods that are high in melatonin to your diet such as tart cherries, goji berries, milk, fish, and nuts
- Reduce screen time at night because blue light from phones, computers, and TVs because these block your body’s natural ability to produce melatonin
Tryptophan
Tryptophan is an amino acid that helps the body produce more serotonin and melatonin. Increased serotonin improves sleep by reducing anxiety. Tryptophan is found naturally in the following foods:
- Turkey
- Tuna
- Nuts
- Bananas
- Red meat
One study found that tryptophan decreases the amount of time it takes to fall asleep.
Magnesium
Magnesium “may help regulate neurotransmitters that are directly related to sleep” (Cleveland Clinic). It is found naturally in:
- Leafy greens
- Dairy products
- Nuts
- Whole grains
Studies have shown that magnesium can improve sleep quality and make it easier to fall asleep.
Sleep Supplements that Need More Research
CBD
CBD has received a lot of attention for various reasons in the past 10 years. Some studies find it may be helpful for sleep: “a 2019 study in The Permanente Journal found [CBD] had a positive impact on anxiety, which could, in turn, help some people with sleep”. Using CBD for various health afflictions is still relatively new. CBD (cannabidoil) requires more research to confirm its effectiveness.
Lavender
Lavender is a purple flower with a fragrance that has been known to enhance sleep. Some studies have found lavender to be particularly effective for those who suffer from mild insomnia. However, not much research has been conducted on the effects of lavender supplements on sleep. Healthline concludes, “Lavender aromatherapy may help improve sleep. More studies on lavender supplements are needed to evaluate their efficacy and safety”.
Conclusion
Natural sleep aids are an excellent option for those who need some assistance to fall and stay asleep. Fortunately, there are healthy ways to increase these naturally occurring elements in the body. For some other natural sleep aids, more research is necessary to confirm or deny their effectiveness.
Sources
- https://www.forbes.com/health/body/natural-sleep-aids/
- https://health.clevelandclinic.org/does-magnesium-help-you-sleep/
- https://www.healthline.com/nutrition/sleep-aids#glycine
- https://www.medicalnewstoday.com/articles/l-trytophan-supplements#:~:text=Serotonin%20vs.&text=Share%20on%20Pinterest%20Tryptophan%20enables,obtain%20it%20from%20their%20diet.
- https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC161739/#:~:text=Tryptophan%2C%20at%20a%20dose%20of,next%20day%20have%20been%20detected.
- https://www.webmd.com/diet/foods-high-in-melatonin
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