Best Natural Sleep Aids To Get Better Sleep

Melatonin Melatonin is a naturally-occurring hormone. It helps regulate the sleep-wake cycle in the brain. Your body makes it at night when the light is low.1 Research suggests melatonin supplements may help conditions associated with low levels of melatonin, such as:2 Circadian rhythm-related sleep disorders Jet lag Shift work Insomnia in children with neurodevelopmental disorders Nocturnal hypertension Melatonin supplements may improve sleep quality and morning alertness in older adults with insomnia.3 The most common side effects of melatonin are:4 Daytime drowsiness Headache Dizziness Nausea Nightmares Melatonin supplements can interact with some types of medicine, so talk with a healthcare provider before taking them. Valerian Root Valerian root (Valeriana officinalis) is thought to affect levels of gamma-aminobutyric acid (GABA)—a calming chemical in the brain. Studies measuring sleep quality have found no difference between people taking valerian and those taking a placebo. However, some people in the studies anecdotally reported that their sleep quality improved with valerian.6 Valerian root is typically taken an hour before bed. Side effects of valerian root, if any, tend to be mild, and may include:7 Headache Dizziness Itchy skin Gastrointestinal (GI) discomfort Kava Kava is sometimes recommended for anxiety-related insomnia. Most of the research on the effects of kava on insomnia is limited to animal studies. One small, older study showed relief of insomnia after 14 days, but the "quality of sleep" questionnaire was very subjective and even people taking a placebo reported significant improvements in sleep.8 Even with short-term use, common side effects include:9 Indigestion Mouth numbness Rash Headache Drowsiness Visual disturbances Keep in mind that the FDA has advised consumers about the potential risk of severe liver injury from using supplements containing kava. Chamomile Chamomile as an aromatherapy oil is believed to help with sleep.11 Chamomile is traditionally used to reduce muscle tension and anxiety, which in theory may help induce sleep. However, clinical trials have not shown this herb is helpful for insomnia. For those that can use some help winding down at night, a cup of warm chamomile tea may be helpful. In tea form, side effects of chamomile are uncommon but may include nausea, dizziness, and allergic reactions. Tryptophan Tryptophan is a naturally-occurring amino acid found in certain foods. It is a building block of serotonin. Serotonin is converted to melatonin. Research shows mixed evidence for the effectiveness of tryptophan on sleep quality. Try eating foods that contain tryptophan, such as: Milk Fish Turkey and chicken Cheese Peanuts Sunflower and pumpkin seeds Note that L-tryptophan supplements are not recommended. Side effects may include: Drowsiness Stomach pain Vomiting Diarrhea Headache Blurry vision In 1989, L-tryptophan was linked to cases of eosinophilia-myalgia syndrome (a condition that causes pain and skin problems), but these cases might have been due to contamination