The Best Vitamins, Minerals, & Herbs For Natural Sleep Aids

Natural sleep aids and supplements can also play a role in supporting good rest (especially if your routine has been disrupted, due to factors out of your control, like a global pandemic).* I've put together this list of my top recommendations for natural sleep aids.* Used in conjunction with smart rest routines, these are the supplements I see making a real difference in my patients' sleep*:

People with low magnesium often experience restless sleep, which means that supporting normal magnesium levels with supplementation can be helpful.* Magnesium plays a role in supporting restorative, deep sleep1 by maintaining healthy levels of GABA, a neurotransmitter that promotes relaxation and a good night's rest.* Research indicates supplemental magnesium can promote quality sleep1, especially in people who sleep poorly2.*

It's no surprise that melatonin makes my list. This hormone, produced naturally by the body in response to darkness, is essential for sleep. Melatonin supplements don't work as a sedative. Instead, they promote sleep by helping to regulate the body's sleep-wake cycles3.* That makes it easier to sleep on a regular schedule—and consistency is a cornerstone of healthy sleep. Research shows that melatonin can help you fall asleep faster4, sleep longer, and improve the quality of your sleep.* Studies also show melatonin may increase REM sleep5.* Melatonin supplements can be helpful in reducing the impact of jet lag: Take this supplement about 90 minutes before you want to sleep, and follow your night's rest with some light exposure first thing the next morning.

Both valerian and hops have well-documented benefits for sleep and long histories of use as natural sleep aids. Why am I talking about them together? They're frequently paired in therapeutic use6. Hops appears to work most effectively for sleep7 when it is used in conjunction with valerian.* Valerian and hops both have mildly sedative effects that can make it easier to fall asleep and increase overall sleep time8. These two herbs also support levels of GABA, an important brain chemical for sleep and relaxation.*

It seems like hemp oil is everywhere these days, doesn't it? Specifically, CBD, a cannabinoid compound found in cannabis—which includes both marijuana and hemp—has captured a lot of attention for its benefits9.* Unlike THC, another well-known cannabinoid, CBD does not have any mind-altering effects. Instead, CBD is calming and can positively impact sleep.10* CBD is available in hemp oil supplements and also as an isolated oil. While some people report that CBD promotes wakefulness, I have at least a dozen patients on CBD none of them have had that issue.*

One of the appealing aspects of L-theanine is that it works to relax without sedating.* That can make L-theanine a good choice for people who are looking to enhance their "wakeful relaxation" without worrying about becoming sleepy and fatigued during the day. With its ability to increase relaxation and lower stress, L-theanine can help people fall asleep easier at bedtime.* Research also shows L-theanine can improve the quality of sleep12.*

Magnolia bark has a centuries-long history in traditional medicine as a stress-reliever, and sleep-promoter.* Like other natural remedies on this list, magnolia bark extract works to support GABA activity in the brain.* GABA is important for sleep13, and people with reduced GABA activity are prone to insomnia and other sleep problems.* Research shows at least one bioactive compound in magnolia bark can increase the amount of time you spend in both REM sleep and NREM sleep and reduce the time it takes you to fall asleep14.* Magnolia bark's ability to lower levels of the stress hormone cortisol15 also make it an effective natural sleep aid for people who tend to be wired at night.*

Research suggests that 5-HTP may help shorten the time it takes to fall asleep and increase sleep duration16.* 5-HTP can be effective in supporting mood and easing symptoms of stress and anxiousness, which can, in turn, interfere with sleep.*

Many of the other best natural sleep aids I have written about in this article effect internal GABA ( L-Theanine, Magnesium, and Valarian) as well.* GABA can be found naturally in many different foods and there are some foods that promote GABA production (fermented foods like sauerkraut are one good example).* There is debate about how GABA supplements work in the body17, and how the mechanisms of action may differ from the body’s own internally-produced GABA.

Research shows dietary glycine elevates serotonin19 and promotes sleep quality. Glycine can help you bounce back to healthy sleep cycles20 after a period of disrupted sleep. A recent study of the effects of glycine as a supplement21 showed it triggered a drop in body temperature and at the same time helped people both fall asleep more quickly and spend more time in REM sleep.* And glycine may help you move more quickly into deep, slow wave sleep.

Scientific studies show jujube extends sleep time23 in mice.* Both flavonoids and saponins—bioactive compounds found in jujube—have been shown to increase sleep time24.* One of the flavonoids in jujube25 can increase time spent in slow-wave sleep and REM sleep, the two most restorative stages of sleep.*

I hope you find a right-fit sleep supplement for yourself on this list. Remember, long term sleep problems don't typically appear overnight, which means they don't disappear in the short term either. It can often take a few weeks for the effects of a a natural sleep aid to appear. (And be sure to speak with your doctor if you're concerned about side effects with any current medications.) Be patient, and pack your days (and nights) with plenty of sleep-supporting habits. You'll be sleeping better sooner than you think!