Best Natural Sleep Aids for Better Sleep

infographic- natural sleep aids

At the end of the day, when the world settles down, our body requires a peaceful night's sleep to rejuvenate. However, it can be challenging to have a restful night’s sleep, considering our hectic lifestyles. That’s where nature's gentle and easy-to-use remedies for natural sleep aids come to our rescue, offering the peace of mind needed for a restful night's sleep. In this article, we'll explore the realm of natural sleep aids, delving into their significance and discovering simple ways to incorporate them into your nightly routine.

1.   The Importance of Good Sleep

It is crucial to appreciate the importance of a good night's sleep, before we embark on the journey of natural sleep aids. Sleep is not just a daily routine; it plays a crucial role in our general health. It is a primary functional process, which is vital to maintain our physical, mental, and emotional health. A good quality sleep is associated with enhanced cognitive function, better immune function, improved mood, and a reduced risk of chronic diseases1.

Whereas, sleep deprivation has been linked to a various health problems, including obesity, cardiovascular disease, impaired cognitive function, and weakened immune system2. So, sleeping well is like giving our bodies a superpower boost!

2.   Understanding Natural Sleep Aids

Natural sleep aids are remedies derived from plants and herbs, offering a holistic approach to achieving restful sleep. Unlike synthetic alternatives, these aids work with your body's natural processes to induce sleep and promote a more profound and rejuvenating rest. Let's explore a few simple and effective natural sleep aids.

2.1.       Melatonin – The Sleep Hormone

Melatonin is a hormone that our body releases in response to darkness. Melatonin is necessary to regulate the circadian rhythm, which facilitates the body's shift from wakefulness to sleep. It is commonly known as the "sleep hormone." Eating foods high in melatonin, like tart cherries, can help you naturally increase your melatonin levels. Additionally, this hormone is available as a supplement, which can be extremely beneficial for people who have jet lag or irregular sleep patterns3. Melatonin could make sleep better for people with sleep problems. It seems to make them take less time to fall asleep and have more total sleep time4.

You can also use OSI Magnesium Good Night Melatonin Body Lotion. It is the best product to improve sleep quality with melatonin5, and it also eases stress and muscle tension for a more restful night6. Whereas taking melatonin supplements seems okay for adults for a short time, we still need more research on how safe it is in the long run7.

2.2.       Valerian Root – Nature's Sedative

Asia and Europe give rise to the plant known as Valerian, whose root has long been used as an herbal remedy to ease insomnia and encourage relaxation. It is frequently used to treat menopausal symptoms, depression, and anxiety8. Its sedative properties, similar to those of some prescription sedatives, are believed to be derived from compounds that interact with the gamma-aminobutyric acid (GABA) receptors in the brain, thereby inducing calmness and alleviating insomnia. According to studies, valerian root may help reduce the amount of time needed for sleep onset and enhance the quality of sleep9. You can take advantage of the benefits of valerian root by choosing valerian supplements or brewing a tea with valerian root before bed.

2.3.       Lavender – Aromatherapy for Better Sleep

Lavender is a common choice in aromatherapy to encourage relaxation and sleep because of its soothing scent. Numerous studies have demonstrated that lavender has antidepressant and anxiety-reducing qualities10. Lavender has calming properties that make it a good aid for both falling asleep and getting better sleep.

Lavender essential oil for sleep

You can use our H.E.A.L.'s Lavender Essential Oil; it serves as a therapeutic solution, diminishing anxiety and fostering relaxation. The gentle lavender fragrance works to alleviate stress and encourage a sense of tranquility. According to recent research, breathing in lavender essential oil prior to bedtime can improve sleep quality and lengthen the amount of time spent in deep sleep11. In another study, 60 people with coronary artery disease who used lavender aromatherapy for 15 days reported better sleep and less anxiety12.

You can also use our Harmony's Lavender Sleep Patches; these are particularly created to induce relaxation, alleviate stress, and promote restful sleep. These patches also aid in eliminating toxins, increasing energy levels, and improving overall well-being while asleep.

2.4.       Chamomile – The Gentle Sleep Inducer

Chamomile, commonly consumed as a soothing tea, is renowned for its calming effects. The herb has ingredients like apigenin, which interacts with the brain's benzodiazepine receptors to produce a slightly sedative effect. A quick and enjoyable way to help you relax is to incorporate chamomile tea into your nightly routine.

2.5.       Passionflower – Calming the Mind

The native American plant known as passionflower has long been used in traditional medicine due to its sedative qualities. It is thought to strengthen the benefits of GABA, a neurotransmitter that lowers anxiety and promotes relaxation by blocking brain activity. Passionflower may help promote a more peaceful and comfortable sleep by calming the mind. You can take passionflower supplements or drink it as a tea to reap its benefits.

In a recent study on individuals with insomnia, taking passionflower extract for two weeks led to significant improvements in sleep. These improvements included increased total sleep time, enhanced sleep efficiency, and a reduction in wake time after sleep onset when compared to a placebo13.

2.6.       Magnesium – The Tranquil Sleep Essential

Magnesium, a fundamental mineral abundantly found in nature, is increasingly recognized for its potential as a natural sleep aid. Magnesium is vital for both muscle and nerve function, but it also plays a major role in relaxation, which is necessary for getting a good night's sleep14. Research indicates a link between magnesium levels and the quality of sleep, linking magnesium's ability to induce sleep to its interactions with neurotransmitters and control over the sleep hormone melatonin15.

Magnesium for sleep

Rich dietary sources of magnesium include leafy green vegetables, nuts, seeds, whole grains, and seafood. For individuals who need an extra push, supplements are a convenient option. As part of a bedtime routine, incorporating magnesium-rich foods, topical supplements, including OSI Magnesium Lotions and Body Butters, OSI Magnesium Oils and Gels, or even indulging in a relaxing magnesium-infused bath with OSI Magnesium Flakes can contribute to a more tranquil introduction to sleep. Magnesium, with its multifaceted benefits, stands as a promising natural aid for those seeking a peaceful and rejuvenating night's sleep.

A study demonstrated how well magnesium, melatonin, and vitamin B work together to treat insomnia16. Furthermore, gamma-aminobutyric acid, or GABA, is a calming brain messenger that magnesium appears to increase17.

Insufficient magnesium levels may contribute to troubled sleep, while increasing magnesium intake through topical supplements could enhance both sleep quality and quantity. A review focusing on older adults suggests that magnesium supplementation may reduce the time needed to fall asleep compared to a placebo18.

2.7.       Glycine – Sleep Amino Acid

A natural amino acid called glycine is important for encouraging a good night's sleep. In the body, glycine has a calming effect. Those looking for better sleep quality may find it especially intriguing due to its special capacity to promote relaxation. Glycine, sometimes known as the "sleep amino acid," may make it easier to fall asleep and improve the quality of your sleep in general. Meat, fish, dairy products, legumes, beans, and some fruits, like kiwis and bananas, are natural sources of glycine. Glycine is a naturally occurring substance found in a variety of foods, but it can also be easily incorporated into your routine as a supplement.

According to certain research, glycine may help improve sleep quality by indicating to the body that it is time to relax by lowering body temperature before bed19. A 2006 study found that taking 3 grams of glycine before bedtime helped people with poor sleep feel less tired and more alert the following morning20. Think about adding glycine to your sleep regimen—it's a cheap and efficient way to help you get a better, more restful sleep at night.

3.   Incorporate Natural Sleep Aids into Your Routine

Now that we have explored the benefits of natural sleep aids, let's discuss practical ways to incorporate them into your bedtime routine for better sleep.

Establish A Calming Ritual

Make your bedtime routine cozier by having a nice cup of chamomile or passionflower tea. Chamomile tea helps you relax, calming your mind and body, while passionflower tea might make your sleep better. Try making it a calming ritual – brew your tea, sip it slowly, and enjoy the warm feeling. Find a comfy spot away from screens, like your cozy corner, to have your tea consistently every night. This simple addition to your routine can bring not just a tasty drink but also a peaceful start to a good night's sleep.

Try Mindful Breathing

Before bedtime, try doing some simple breathing exercises or other calming activities that help you focus. It can calm down your body's nervous system, like a remote control for your body. Your body gets to know it's time to relax when you take deliberate, slow breaths. Intentional breathing like this can do wonders for lowering stress, promoting mental clarity, and preparing you for restful sleep. It's a quick and efficient method to relax and get your body ready for a good night's sleep.

Optimize Your Sleep Environment

Ensure that your bedroom is a comfortable space for resting. Keep it quiet, dark, and cold. To ensure a good night's sleep, spend money on pillows and a comfortable mattress. Your body relaxes and sleeps better when you have a comfortable and quiet bedroom.

Limit Screen Time

Avoid using computers, tablets, or phones for at least an hour before going to bed. These gadgets release blue light, which can interfere with your body's natural sleep-inducing process by influencing the melatonin hormone. Therefore, reducing the amount of time you spend on screens before bed will aid in your body's transition into a more tranquil and drowsy state.

Do Some Self-Care

Create a soothing bedtime routine with Harmony's Sleepy Time Gift Set, ensuring a tranquil night's sleep. This set includes four items that blend the calming effects of magnesium, melatonin and lavender:

  • Magnesium Good Night Melatonin Body Lotion
  • Good Night Essential Oil
  • Bodytox Lavender Sleep Patches
  • Harmony's Lavender Ear Candles

Begin your bedtime ritual with a few inhalations of Harmony's Good Night Essential Oil. Take a deep breath. Next, apply OSI Magnesium Good Night Melatonin Body Lotion to your skin and gently massage it in. Follow this by indulging in the soothing aroma of Harmony's Lavender Ear Candles, perhaps with your significant other. After using the ear candles, place Bodytox Lavender Sleep Patches on both feet. Inhale the calming scent of Good Night Essential Oil Blend a few more times. Now, slip into bed and enjoy a restful night's sleep.

You can also incorporate other OSI Magnesium and Melatonin Topical Products and H.E.A.L.'s Lavender Essential Oil into your calming bedtime routine. The high-quality products from H.E.A.L.s will never disappoint you.

Maintain a Consistent Sleep Schedule

Create a sleep routine by going to bed and waking up at the same time every day, even on the weekends. It encourages a more regular sleep-wake cycle and assists in regulating your body's internal clock. This will help you establish a more consistent and reliable sleep schedule, which will improve the quality of your sleep in general.

Consult with a Healthcare Professional

Consult a medical expert prior to incorporating any new sleep aid into your routine, particularly if you take medication or have health concerns. They can offer you personalized guidance and guarantee that the sleep aid of your choice is suitable and safe for your situation.

The Bottom Line

Using natural sleep aids is a gentle and comprehensive way to improve your quality of sleep. Sleep quality can be greatly impacted by small things like indulging in chamomile or passionflower tea, applying magnesium products topically, and breathing in the aroma of lavender. People have long benefited from these natural sleep aids, and scientific evidence backs up their efficacy. You can have more restful and rejuvenating evenings by incorporating them into your bedtime routine and making minor lifestyle adjustments. Regular sleep medications can be substituted with natural sleep aids, and by being aware of their advantages and incorporating them into your daily routines, you can enhance both your quality of sleep and general well-being.

Natural sleep aids