Are you having trouble falling asleep? Can’t get the recommended 7-8 hours of sleep? Is your sleep interrupted every night, taking a toll on your work and productivity?
Sleep is very important for our health, productivity, and lives. When your sleep is interrupted night-after-night, it will take a toll on your daily productivity. Things will get worse if you’re having a hard time falling asleep altogether – or what is called “insomnia.”
But you are not alone. In fact, in the US, 1 out of 3 adults don’t get enough sleep. Not only that, but many adults around the world also suffer from sleep problems – so, you’re not alone if you’re struggling to fall asleep at night.
If you’re suffering from sleep problems, there are certain things you can do to improve your sleep at night. One of which is taking natural sleeping supplements to help you in your sleep. As long as you take the proper dosage and take them at the appropriate time, these supplements will help you in solving your sleep problems.
Natural Sleeping Supplements Versus Sleeping Medication
If you are having a difficult time with your sleeping schedule, you might be considering taking prescribed sleeping medication. The problem? This is not a good long-term solution, but only a temporary fix.
Over time, the pill can’t eventually help you sleep as deep as it used to do before. Your body may also develop a dependence on the pill, which would make it nearly impossible to fall asleep without it.
On the other hand, natural sleeping supplements can help you avoid those side-effects, and slowly ease your body into a positive sleeping routine. Plus, with tons of sleep supplements on the market, from Dream Water to drug-free sleep aids like Dodow, there is something out there for everyone.
Benefits Of Sleep Supplements
There are a wide variety of reasons to add sleep supplements into your nightly routine. If you find that you have a hard time falling asleep at night, or that it’s easy for you to wake up in the middle of the night, it might be worthwhile to look into different kinds of sleep supplements.
There are a variety of sleep supplements on the market, but there are seven that stand out as great products for most people. While each body might have a different reaction to sleep supplements, for the most part, people should experience deeper sleep, an increased ability to fall asleep faster, and sleeping soundly through the night.
One of the great benefits of natural sleep supplements is that they rarely have side effects. While prescribed sleeping medication leaves consumers feeling groggy and tired in the morning, these sleep supplements work as natural aids, with consumers waking up healthier than ever.
Do Sleep Supplements Really Work?
Before you purchase some sleep supplements, you are probably wondering if they are worth the investment. Do they really work? Or is it just another fad that I am going to waste my money on?
The short answer is yes, sleeping supplements function like most supplements; they help adjust your body to a place of comfort that it is not doing regularly.
Each of the supplements on this list can help consumers sleep deeper and fall asleep quicker. These claims are scientifically-backed up, but that does not mean they work the same for each person. You might find that GABA works better for your body, while your partner prefers melatonin or valerian root, and that’s okay. Everybody is different, and finding what works for you is the most important thing.
That said, because sleep supplements are natural, most don’t knock you out the same way a prescribed sleeping medication would. Sleep supplements focus on healing long-term, not just quickly fixing in the short-term. While you shouldn’t expect these supplements to put you to sleep in minutes, you should find yourself sleeping deeper and more sound after a few days or short weeks.
While sleeping supplements play an important role in regulating your health, there are other practical life applications to be familiar with as well. These include staying consistent with your sleeping habits, exercising regularly, and optimizing your sleep environment.
These three can look different for different people. It’s always important to remember that all bodies are different, and depending on your genetic makeup, different things are more fitting or not fitting at all for your body.
7 Best Sleep Supplements
Melatonin is one of the most common sleep supplements on the market, and for good reason. While it can help your body produce more melatonin naturally, it’s especially great for certain sleep problems, such as jet lag and sleeping problems, because of a change in work schedule/shift. Melatonin is also great in improving your sleep time efficiency, which means a deeper, more restful sleep.
Dosage: For people over 18, 2-3mg of melatonin is the proper dosage according to research. In small doses, melatonin takes time to set into your body. You will see the greatest changes in your sleep after taking it routinely for a few weeks.
For jet lag related-problems, take 0.5-1.5mg for the first days after your flight to help you sleep better.
Valerian root is another popular method of coping with sleep deprivation. The herb, which produces tiny white and pink flowers, can help consumers sleep deeper, according to one study.
You can take valerian root in a variety of forms, an oil or a tea being the most common.
Dosage: The suggested dosage of Valerian root is around 120mg-450mg, but try not to go beyond that. Otherwise, you may experience side-effects such as sluggishness during the morning.
Lemon balm has long been used in European and Iranian cultures as a form of medicine, and only recently made its way into the United States market. Lemon balm is great for helping you with anxiety, restlessness, and other sleep disorders such as insomnia. It is also good for other health conditions such as cold sores, gastrointestinal problems, and even Alzheimer’s disease.
Dosage: A 2011 study demonstrated that 300mg of standard lemon balm taken twice a day is great in reducing stress and increasing the depth of sleep. However, you should talk to your doctor regarding taking lemon balm.
GABA (or “gamma butyric acid”) naturally occurs in our brain to help calm down our brain’s neurons after being energetic for a period of time. One study shows that GABA can help enhance our sleep length and, if you’re having a problem with urinating during late nights, GABA can also help you with that.
GABA is especially useful for high-energy people who have a hard time winding down around bedtime.
Dosage: A 2015 study demonstrated that a 100mg dosage of GABA per day helped people fall asleep more quickly. However, we highly suggest you ask your doctor first regarding your GABA dosage as yours might be different than others.
L-Theanine is an amino acid and one of the components that make up many popular teas, like green tea. The supplement has increased in popularity over the last couple of years, being added to teas, smoothies, and even to lattes at popular wellness cafes.
The amino acid has many different benefits but can especially aid in improving sleep. It helps you sleep deeper, fall asleep quicker, and feel well-relaxed the next morning.
Dosage: Studies show that around 200mg-400mg, taken 30-60 minutes before going to bed, is shown to help in improving sleep. But, as always, it’s best to consult your doctor regarding dosage and intake.
Also, authorities have warned against health claims by health product manufacturers. It’s important you understand the impact of L-Theanine to your body, its truth and myths, before consuming it – otherwise, you may fall to false advertising or, worse, possibly experience its potential side effects.
Vitamin B-6 is great in regulating your sleep patterns. If your diet lacks or has inadequate sources of Vitamin B-6, you may have trouble falling asleep and may develop insomnia. Vitamin B-6 can be found in foods such as meat (pork, fish, and poultry), eggs, vegetables, and milk, but you can also get it in supplement form.
Dosage: The standard recommended intake of Vitamin B-6 is around 1-2mg per day. You may need to increase your intake as you get older or if you currently have a Vitamin B6 deficiency.
Magnesium is another great supplement that aids in sleep quality that can be found in foods. When it comes to sleeping, magnesium can help adults in falling asleep faster and sleeping longer. Magnesium can be found in foods like green leafy vegetables, such as kale and spinach, fruits, like banana and avocado, nuts, seeds, and seafood like mackerel, tuna, and salmon. Like every item on this list, you can also take magnesium in supplement form if you find it hard to get it through food.
Dosage: According to the National Institute of Health, adult men should have a dietary intake of around 400-420mg of magnesium per day, and around adult women should have around 310-360mg.
Best Sleep Supplement Products
While there are a variety of supplements to choose from on the market, there are a few that stick out as phenomenal products.
- Natrol Melatonin
- Source Naturals Melatonin Orange Lozenges
- Olly Sleep Melatonin Gummies
- GABA Calm from Source Naturals
- L-Theanine from Nootropics Depot
- Valerian Root Extract from iHerb
It’s very common for brands to overprice products when it comes to supplements. While some might even appear enticing, remember that it is not the price tag that brings value to a supplement, but the contents, and how it was processed.
A healthy sleep schedule will help increase your overall health and well-being. While supplements can help improve the quality of your sleep, proper diet and exercise are also valuable, so be sure to check your diet and make time for a regular workout.
If you are part of the 35% of adults that sleep less than the recommended seven hours per night, then it may be time to invest in some natural sleeping supplements!