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Understanding the Context
A Johns Hopkins expert says there are easy, natural fixes that can improve your sleep. •Melatonin•Valerian root•Magnesium•Lavender•Passionflower•GlycineSee full list on healthline.comMelatonin is a hormone your body produces naturally that signals to your brain that it’s time to sleep (9).Time of day influences this hormone’s cycle of production and release — melatonin levels naturally rise in the evening and fall in the morning.For this reason, melatonin supplements have become a popular sleep aid, particularly in instances where the melatonin cycle is disrupted, such as jet lag (10).Several studies report that melatonin improves daytime sleep quality and duration. This is particularly beneficial for individuals whose schedules require them to sleep during the daytime, such as shift workers (11, 12).Melatonin may improve overall sleep quality in individuals with sleep disorders. Specifically, melatonin appears to reduce the time people need to fall asleep (known as sleep latency) and increase the total amount of sleep time (13, 14).While some other studies have not found that melatonin has a positive effect on sleep, they are generally few.
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Those that have observed beneficial effects generally provide participants with 3–10 milligrams (mg) of melatonin before bedtime.See full list on healthline.comValerian is an herb native to Asia and Europe. Its root is commonly used as a natural treatment for symptoms of anxiety, depression, and menopause.Valerian root is also one of the most commonly used sleep-promoting herbal supplements in the United States and Europe (17).However, study results remain inconsistent.Menopausal and postmenopausal women have seen their sleep quality and sleep disorder symptoms improve after taking valerian, according to one research review (18).Another small study found that taking 530 mg of valerian per night for 30 days led to significant improvements in sleep quality, latency, and duration compared with a placebo in people who had undergone heart surgery (19).A study in 39 people undergoing hemodialysis found that taking 530 mg of valerian root before bed for 1 month improved sleep quality, anxiety, and depression compared with a placebo (20).See full list on healthline.comMagnesium is a mineral involved in hundreds of processes in the human body, and it’s important for brain function and heart health.In addition, magnesium may help quiet the mind and body, making it easier to fall asleep (23).Studies show that magnesium’s relaxing effect may be partly due to its ability to regulate melatonin production. Magnesium is known to relax muscles and induce sleep (24, 25).Many forms of magnesium supplements are available, including some that combine magnesium with other sleep-promoting ingredients such as glycine or melatonin.One study found that a combination of magnesium, melatonin, and vitamin B was effective in treating insomnia regardless of the cause (26).Magnesium also appears to increase levels of gamma aminobutyric acid (GABA), a brain messenger with calming effects (27).See full list on healthline.comThe lavender plant can be found on almost all continents. It produces purple flowers that, when dried, have a variety of household uses.Moreover, lavender’s soothing fragrance is believed to enhance sleep.In fact, several studies suggest that simply smelling lavender oil shortly before sleep may be enough to improve sleep quality in those with or without insomnia (31, 32).A small study in older adults with dementia also suggests that lavender aromatherapy is effective at improving sleep disturbance symptoms. Participants’ total sleep time increased, and fewer people woke up very early and found themselves unable to get back to sleep (33).Another study found that lavender aromatherapy improved sleep quality and reduced anxiety after 15 days in 60 people with coronary artery disease (34).Though lavender aromatherapy is considered safe, the oral intake of lavender has been linked to nausea, belching, and diarrhea in some cases.
Important Details
Essential oils are intended for aromatherapy, not oral ingestion (35).See full list on healthline.comPassionflower, also known as Passiflora incarnata or maypop, is a popular herbal remedy for insomnia.The species of passionflower linked to sleep improvements are native to North America. They’re also currently cultivated in Europe, Asia, Africa, and Australia.Passionflower’s sleep-promoting effects have been demonstrated in animal studies. However, its effects in humans appear to depend on the form consumed (36, 37).One older study in humans compared the effects of a passionflower tea with those of a placebo tea made from parsley leaves (38).Participants drank each tea about 1 hour before bed for a period of 1 week, taking a 1-week break between the two teas. Each tea bag was allowed to steep for 10 minutes, and researchers took objective measurements of sleep quality.At the end of the 3-week study, the objective measurements indicated that participants had not experienced improvements in sleep.See full list on healthline.comGlycine is an amino acid that plays an important role in the nervous system.
Final Thoughts
It may also help improve sleep.Exactly how this works is unknown, but glycine is thought to act in part by lowering body temperature at bedtime, signaling that it’s time to sleep (40).In one 2006 study, participants experiencing poor sleep consumed 3 grams (g) of glycine or a placebo immediately before bedtime.Those in the glycine group reported feeling less fatigued the next morning. They also said their liveliness, peppiness, and clearheadedness were higher the next morning (41).A 2007 study also investigated the effects of glycine in participants experiencing poor sleep. Researchers took measurements of participants’ brain waves, heart rate, and breathing while they slept.Participants who took 3 g of glycine before bedtime showed improved objective measures of sleep quality compared with the placebo group. Glycine supplements also helped participants fall asleep faster (42).See full list on healthline.comCannabidiol, or CBD, is a compound derived from hemp, which is featured in many products including oils and capsules (46).Because it contains low amounts of tetrahydrocannabinol (THC) — the psychoactive compound in cannabis — using CBD products doesn’t cause the same high as other cannabis products (46).Interestingly, some studies have found that CBD could relieve anxiety and act as a natural sleep aid.For instance, one review of 34 studies concluded that CBD could help alleviate symptoms of insomnia when used alone or with equal amounts of THC (47).Another study in 72 people with anxiety found that using CBD enhanced sleep quality and reduced anxiety within the first month in nearly 67% and 79% of participants, respectively (48).On the other hand, a 2020 research review concluded that more high quality research is needed before CBD can be routinely recommended for the treatment of sleep disorders (49).See full list on healthline.comThere are many additional sleep-promoting supplements on the market. However, not all are supported by strong scientific research.The following supplements may be beneficial for sleep but require more scientific investigation:•Tryptophan: One review of four studies found that taking at least 1 g of tryptophan per day could help improve sleep quality and reduce the amount of time participants spent awake in the middle of the night (50).•Ginkgo biloba: According to older studies, consuming around 240 mg of ginkgo biloba 30–60 minutes before bed may help reduce stress, enhance relaxation, and promote sleep. Animal studies are also promising (51, 52, 53).•L-theanine: Consuming a daily supplement containing up to 200 mg of L-theanine may help improve sleep and relaxation.
Animal studies suggest it may be more effective when combined with GABA or magnesium (54, 55, 56).Kava is another plant that has been linked to sleep-promoting effects in some studies. It originates from the South Pacific islands, and its root is traditionally prepared as a tea. It can also be consumed in supplement form (57).See full list on healthline.comDiphenhydramine and doxylamine succinate are other OTC sleep aids. They’re both antihistamines.•Diphenhydramine is the active ingredient in allergy medications such as Benadryl. Its primary use is not as a sleep drug, but it causes drowsiness and has been used to promote sleep. It is also found in ZzzQuil, Unisom SleepGels, and Unisom SleepMelts (58).•Doxylamine succinate is the active ingredient in the sleep aid Unisom SleepTabs. It’s also found in Nyquil. Like diphenhydramine, it causes drowsiness (59).The evidence in favor of either ingredient as a sleep aid is weak. Many experts also recommend against diphenhydramine and doxylamine succinate, with some saying that they are potentially unsafe for certain populations, including older adults (60, 61).Other side effects may include dizziness, falls, and cognitive impairment (60).Long-term use of OTC sleep aids can lead to drug tolerance. Over time, the use of anticholinergics, such as antihistamines, may increase your risk of dementia (62, 63).See full list on healthline.comJul 15, 2025 · Natural sleepaids are a popular choice for treating mild sleep problems. Learn about the best natural sleepaids and how each works to improve sleep. · That’s where natural sleepremedies come in. Compared to sleep medications, many of these remedies are non-habit forming, have fewer side effects, and are generally safe to use. Ready to learn more? We cover the major points below. · Learn the facts about 9 supplements that are natural sleepaids, along with natural remedies to get better sleep. · Looking for a natural remedy to enhance your sleep? We researched the best natural sleepaids on the market, and these are our top picks. · Several of the most popular natural sleepaids include melatonin, GABA, tryptophan, 5-HTP, CBD and THC, valerian root and lavender. Which is the best natural sleep aid for your sleep needs... Get deals and low prices on Best sleepaids for adults natural on Amazon. Choose from a huge collection of health & personal care products at Amazon. · Natural sleepaids are a popular choice for treating mild sleep problems. Learn about the best natural sleepaids and how each works to improve sleep. · That’s where natural sleepremedies come in. Compared to sleep medications, many of these remedies are non-habit forming, have fewer side effects, and are generally safe to use. Ready to learn more? We cover the major points below. · Learn the facts about 9 supplements that are natural sleepaids, along with natural remedies to get better sleep. · Looking for a natural remedy to enhance your sleep? We researched the best natural sleepaids on the market, and these are our top picks. · Several of the most popular natural sleepaids include melatonin, GABA, tryptophan, 5-HTP, CBD and THC, valerian root and lavender. Which is the best natural sleep aid for your sleep needs...
