If you're looking for a natural sleep aid to improve your sleep quality, you have many options. Some people find relief with herbal supplements, while others find that listening to calming music or reading a book before bedtime does the trick.
Below are 10 of the best natural sleep aids available.
1. Chamomile
Chamomile (Matricaria chamomilla) is a popular herbal supplement that has been used for centuries to treat various conditions, including insomnia. Several studies have shown that chamomile can improve sleep quality and quantity in people with insomnia (1Trusted Source, 2Trusted Source).
2. Valerian root
Valerian (Valeriana officinalis) is an herb that has been used for centuries to treat insomnia and anxiety. Numerous studies have shown that valerian root can improve sleep quality in people with insomnia (3Trusted Source, 4Trusted Source).
3. Magnesium
Magnesium is a mineral that is involved in many bodily functions, including muscle relaxation, anxiety reduction, and sleep regulation. Low magnesium levels have been linked to poor sleep quality (5Trusted Source, 6Trusted Source).
4. Lavender
Lavender (Lavandula angustifolia) is a popular essential oil used in aromatherapy. Its pleasant smell has been shown to relax the mind and body, improve sleep quality, and reduce anxiety (7Trusted Source, 8Trusted Source).
5. Melatonin
Melatonin is a hormone that is naturally produced by the body to regulate sleep-wake cycles. Supplementing with melatonin can improve sleep quality in people with insomnia (9Trusted Source).
6. Passionflower
Passionflower (Passiflora incarnata) is a herbal supplement that has traditionally been used to treat anxiety and insomnia. Several studies have shown that passionflower can improve sleep quality in people with insomnia (10Trusted Source, 11Trusted Source).
7. Glycine
Glycine is an amino acid that has been shown to improve sleep quality in people with insomnia. One study found that glycine supplementation improved sleep quality and reduced daytime fatigue in people with insomnia (12Trusted Source).
8. L-theanine
L-theanine is an amino acid found naturally in tea leaves. It has been shown to promote relaxation and improve sleep quality in people with insomnia (13Trusted Source).
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