The topic of natural sleep aids is vast and can be confusing. What works, what doesn't? You may have no idea what non prescription sleep aids are available to help with your inability to sleep well.
So if you're having trouble falling asleep... or having trouble staying asleep...and you're looking for natural sleep remedies for insomnia, below are various ingredients in supplements that may help you sleep better.
Also, always let your doctor know if you have insomnia, as well as what supplements you're taking.
And if you would like to find a good medical doctor or health practitioner in your area who understands holistic health, go to this website on integrative medicine. (Link opens a new window.)
Once there, go to the tab that says Patients and Public. Then under that you'll see Find an IM practitioner.
The countries listed are: Brazil, Canada, Israel, Japan, US Virgin Islands, United States, and United Arab Emirates.
Now let's get started on my best tips for natural sleep aids.
Make certain you're getting adequate nutrition every day. Many people don't. Why?
Because most people are simply not eating the right amounts of fruits (3 to 4 servings) and vegetables (4 to 5 servings) every day to supply their body with the nutrients it needs.
That's why many of the nutrition experts I've worked with and interviewed (including experts from the Linus Pauling Institute, Harvard Medical School, and Dr. Andrew Weil's company) recommend a good multivitamin.
Because it's a fact: nutrient shortages can affect your sleep and leave you with a feeling of fatigue. For example, B vitamins are important for energy production in cells. And vitamin B6 works with the sleep aid 5-htp to help create serotonin (see 5-htp below).
Adequate calcium and magnesium in your daily diet are also important nutrients for helping you relax and get a good night's sleep. But according to the U.S. Office of Dietary Supplements, millions of Americans are not getting adequate amounts.
Magnesium in particular may help with fatigue and stress reduction. Multivitamins almost never contain much calcium or magnesium, so you may need to supplement if your diet is lacking in these two essential nutrients.
You should also make certain you are getting at least 400 IU of vitamin D3 every day (1,000 IU supplements are even better, especially during the dark winter months). Vitamin D is important for calcium absorption.
As for sleep remedies in supplement form, the best natural ones will typically have a combination of nutrients. The reason is because it often takes a properly formulated blend to tackle chronic insomnia. Sort of like the old saying, two heads are better than one.
Below, starting with melatonin, is a list of six ingredients in natural sleep remedies that may be quite effective for you.
Keep in mind that not every good supplement will have all of these ingredients in them. But these are the ones you'll probably encounter most often in effective natural sleep aid products.
Now before we get to the rest of the ingredients, I want to show you Neuro-Natural Sleep below. What this leading scientist has created can dramatically improve your sleep and health.
Taking this is much healthier than taking dangerous over the counter sleep aids and prescription sleep medications.
One of the Top Biochemists in the World Formulated this Natural Sleep Remedy
Neuro-Natural Sleep is packed with 5-htp, vitamin B6, L-Glutamine, L-theanine (green tea extract), valerian, hops, passionflower, chamomile, and 41 other health and sleep-enhancing nutrients.
A melatonin sleep aid can be very effective for some people, especially for jet lag. Melatonin can be taken by itself as a natural sleep aid (follow the manufacturers instructions on the bottle!).
You'll also often see it as a blend in supplements, which may be the most effective way to use it. As a natural remedy for insomnia, melatonin is definitely worth trying.
You can read more about melatonin in my article at the bottom of this page.
In addition, I will be writing more about melatonin in the near future. I've been doing a lot of studying of the medical research about it.
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Also known as 5-hydroxytryptophan, this substance is produced in the body from the amino acid tryptophan. In supplements, 5-htp often comes from Griffonia simplicifolia seed extract.
5-htp is a precursor to serotonin and increases serotonin levels in the brain. Serotonin is an important neurotransmitter that has many functions, one of which is to regulate sleep.
One of the great things about 5-htp is that it crosses easily from the blood into the brain. That's why 5-htp taken by itself may be effective for reaching a natural calm mood and also help with depression.
As a natural sleep aid, it's probably best to use 5-htp as part of a supplement blend.
This brain neurotransmitter is included in some natural sleep aids because it has a calming effect and relieves anxiety that can keep a person awake at night. GABA does promote drowsiness and may help some people fall asleep faster.
This is the most abundant amino acid in your body. It has a wide range of uses, including for insomnia, anxiety, and to improve mood.
This is also an amino acid and is naturally found in green tea. Studies have shown that green tea contains about 1 to 3% theanine.
It has a relaxing and anti-anxiety effect on the mind. And as you and I both know, stress causes a lot of sleepless nights!
Green tea itself is not a natural remedy for insomnia because this tea contains caffeine. You can, however, purchase green tea that is decaffeinated.
The best natural sleep aid will have some combination of sleep herbs in them.
Typically these herbs for sleep will be: valerian, hops, passionflower, chamomile, lemon balm, and lavender. However, not all of these herbs need to be present for the all natural sleep aid to be effective.
These herbal sleep aids will also often have melatonin mixed in with them, though not always.
For example, as you saw above, Neuro-Natural Sleep does not use
melatonin. Instead, they rely on a powerful combination of 49
ingredients. It also happens to be a best seller.
I've spent a great deal of time studying herbal sleep remedies. And below is information on the six herbs I just mentioned. This continues my series of articles on natural sleep aids that often work as good sleep remedies for insomnia.
Part 1: How to Use Herbal Sleep Aids as Herbal Remedies for Insomnia
Part 2: More Herbal Remedies For Insomnia
Part 3 Herbs For Sleep: Hops
Part 4 Sleep Aid Herbs: Secrets To Sleeping Well Using Passionflower
Part 5: An Herbal Sleep Remedy For Egyptian Mummies?
Part 6 of Herbal Sleep Remedies: Chamomile
About Melatonin Supplements: Six Questions and Answers
Do Homeopathic Sleep Aids Work?
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