Getting a good night’s sleep is essential for overall health.
Several natural remedies can help enhance sleep quality without the need for medication.
Here are some of the most effective natural sleep aids.
Melatonin
Melatonin is a hormone that regulates the sleep-wake cycle.
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Taking melatonin supplements can be particularly helpful for people with insomnia, shift workers, or those suffering from jet lag.
Magnesium
This essential mineral plays a key role in brain function and helps relax the body, making it easier to fall asleep.
Magnesium also supports melatonin production, further promoting restful sleep.
Valerian root
Valerian root has been traditionally used to treat insomnia and anxiety.
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Some studies suggest it can improve sleep quality and shorten the time needed to fall asleep, making it a popular herbal remedy.
Lavender
Known for its calming scent, lavender is commonly used in aromatherapy to promote relaxation.
Inhaling lavender oil or using lavender-infused products before bed may help improve sleep quality.
Passionflower
Passionflower is believed to increase gamma-aminobutyric acid (GABA) levels in the brain, which helps reduce stress and encourage sleep.
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Some studies indicate that passionflower tea or supplements can enhance sleep duration and quality.
Glycine
This amino acid has been shown to lower body temperature, signaling to the body that it’s time to sleep.
Taking glycine before bed may improve sleep efficiency and reduce nighttime awakenings.
Cannabidiol (CBD)
CBD, a non-psychoactive compound found in cannabis, is gaining popularity for its potential to reduce anxiety and promote relaxation.
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While research is still ongoing, many users report improved sleep quality with CBD supplements.
Tryptophan
An essential amino acid, tryptophan is converted into serotonin and then melatonin in the body.
It can be found in foods like turkey, dairy products, and nuts, or taken as a supplement to support better sleep.
Chamomile
Chamomile has long been used as a natural remedy for relaxation and sleep.
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Drinking chamomile tea before bed may help reduce insomnia symptoms and promote a more restful night’s sleep.
L-theanine
Found in tea leaves, L-theanine is an amino acid that encourages relaxation without causing drowsiness.
Supplements containing L-theanine can help reduce stress and improve overall sleep quality.
This article is based on information from Healthline.