Best Natural Sleep Aid our top 5 picks in 2024

Buyer’s Guide

Some sleep aids feature a single nutrient (melatonin, for example), and others are a blend of botanicals. Various forms include capsules that can be swallowed, liquids for those who struggle with taking pills, and even gummies that should make taking your supplement delicious and enjoyable.

What Are All Natural Aids?

Natural sleep aids are made from botanical ingredients and nutrients, so they usually have fewer side effects than over-the-counter (OTC) or prescription medications. However, because the FDA doesn’t regulate them the same way they do for drugs, it is important to research ingredients and follow safety guidelines.

Unlike OTC or prescription medications that are mostly designed for other purposes but cause drowsiness as a side effect, natural sleep aids address the root cause using ingredients found in nature. These holistic remedies work to correct the underlying imbalances causing sleepless nights, targeting the circadian rhythm, hormones, neurotransmitters, or nutritional deficiencies.

Both OTC and natural remedies are intended for short-term use only. Prescription drugs are used for chronic insomnia and tend to have more side effects and an increased risk of dependency. Most pills you can buy without a prescription will have a warning about extended use, recommending users see a doctor if they haven’t noticed an improvement in 14 days.

Holistic remedies are growing in popularity as people are looking for chemical-free alternatives with a lower risk for dependence and overdose. While natural aids can still cause some minimal side effects, they tend to be mild and short-lived. However, it is important to remember that just because a product is labeled as “natural” doesn’t mean you can take as much of it as you want without any risk of harm.

Are They Effective?

The effectiveness of any supplement depends on the type of ingredients they contain as well as the individual. The recommended dosage can vary from product to product, so it is essential that users carefully read and follow the manufacturer’s guidelines.

How Are They Used?

Sleep aids come in a variety of formats, making them easier for users to take. Capsules are the most common form, but powders or chewable tablets are also available for those who struggle with taking pills. Some sleep aid manufacturers have started producing supplements in alternate forms like gummies, lotions, and teas.

How Much Should You Take?

The recommended dosage will depend on the concentration of ingredients in each product. It is important to follow the instructions provided by the manufacturer for dosing and frequency of use. Unless a product is designed for children, most sleep aids should be used for adults only.

Natural Sleep Aid Solutions

Natural sleep aids are chemical-free products that use naturally-sourced ingredients to promote rest. Supplements may contain just one of the following ingredients or a combination of multiple botanicals as part of a formula.

Melatonin

Melatonin is a hormone produced by the pea-sized pineal gland in the brain. Retinal receptors in the eyes send signals back and forth with the brain in response to levels of sunlight and darkness. As evening approaches, melatonin is released, signaling the body that it is time to fall asleep.

With the increased use of electricity allowing us to rely on artificial lights to stay awake longer, the production of melatonin can be delayed. Blue-light exposure, exercising late at night, and stress can all disrupt this biological process.

Shift-workers and those traveling across time zones may also experience interruptions in melatonin production, leading to alterations in the 24-hour internal clock and side effects commonly known as “jet lag.”

Melatonin supplements are designed to correct these imbalances, regulating the circadian rhythm and getting the body back into normal patterns. Melatonin has a long history of use with multiple research studies on effectiveness and safety. A meta-analysis of 19 randomized, placebo-controlled studies found that melatonin decreased the amount of time it took to fall asleep, increased total sleep time, and improved overall sleep quality.

Doses may vary and range from 0.1 mg up to as high as 10 mg in some products. Side effects are minimal and include daytime drowsiness, nausea, and headaches.

Valerian root

The root of the valerian plant has been used for centuries as a sleep aid and remedy for anxiety. This herb is native to Europe and Asia and is one of the most commonly used supplements for promoting sleep.

Valerian works by boosting the production of the calming neurotransmitter, GABA, in the brain. A meta-analysis of 16 studies found that overall, there was a statistically significant benefit with minimal side effects, although some studies showed no improvement at all. Other research has found that valerian may be more effective when combined with other sleep-inducing herbs such as hops.

Chamomile

Chamomile is one of several daisy-like plants that belong to the family Asteraceae. The two most commonly used species are German chamomile and Roman chamomile. Dried chamomile is often consumed as a tea before bedtime, and essential oils are extracted from the flowers to make calming infusions.

Read More: Chamomile Tea and Sleep

Lavender

Lavender is another flower that is commonly used in aromatherapy to promote sleep and reduce anxiety. This purple plant has a long history of use, and multiple studies have confirmed the effectiveness of the essential oil of lavender. As an oral supplement, effectiveness is unclear and side effects may include stomach pain and nausea.

Passion flower

There are close to 500 known species of passion flower belonging to the family of plants known as Passiflora. Purple passion flower is a species that boosts levels of the neurotransmitter GABA, also decreasing brain activity to calm anxious thoughts. While this plant is commonly consumed as a tea, it is also available in supplement form.

St. John’s Wort

St. John’s Wort also appears to work by stimulating GABA receptors in the brain, promoting sleep and calmness of mind. This herb is commonly used to treat depression, which can occur alongside insomnia. Side effects may include gastrointestinal upset, dizziness, and dry mouth.

Ginkgo Biloba

Ginkgo Biloba is a tree that is native to China and has been used historically in traditional medicine for a wide range of uses. This herb works slightly different than others, targeting one of the more troubling symptoms of sleeplessness – repeated waking in the night. Supplements may cause stomach upset, so it is best to take them with meals.

Lemon balm

Lemon balm is a perennial herb from the mint family and also goes by the name Melissa. It is commonly used in traditional and alternative medicine as a tea, an essential oil, and an extract. Lemon balm has a calming effect on the brain and is used for anxiety, restlessness, and lack of sleep.

Kava

Kava (also known as kava-kava) is native to the South Pacific Islands where it has been used for hundreds of years as a ceremonial drink promoting relaxation. Research has shown kava to be an effective treatment for anxiety and sleep. Some concerns about liver damage have led many manufacturers to avoid using this plant in their products.

Magnesium

Magnesium is an important macro-mineral involved in over 300 different enzyme reactions in the body’s cells. Magnesium also helps to regulate many other bodily processes, including blood sugar, cholesterol, blood pressure, and the stress response.

Adequate magnesium is important for the maintenance of healthy levels of GABA, a neurotransmitter that stabilizes mood and promotes sleep. Unfortunately, many Americans are not getting enough magnesium in their diet and over half are deficient in this vital nutrient.

Magnesium deficiency has also been linked to low levels of melatonin, the hormone that regulates sleep.

Magnesium is important for the healthy function of the circadian rhythm, and can also be helpful for anxiety, depression, and restless leg syndrome.

Research has shown that magnesium supplementation can help to improve the quality of sleep.

View Our Full Guide: Best Magnesium for Sleep

Glycine

Glycine is an amino acid and neurotransmitter that the body can manufacture from other biochemicals. Most people consume about 2 grams of glycine a day in high-protein food sources like meat, fish, dairy, eggs, and legumes.

Glycine is one of the most important amino acids in the body, influencing multiple body systems, including metabolic, cardiovascular, and cognitive health. Glycine supports serotonin production, the hormone and neurotransmitter that regulates sleep and mood.

Glycine is a unique supplement that has been shown to improve insomnia by lowering body temperature, helping people fall asleep faster, and moving people more quickly into deep, slow-wave sleep. It also helps people to spend more time in REM sleep, the stage where dreaming usually takes place.

Glycine also has other positive effects on the brain, improving memory and attention in young adults and improving daytime alertness. Glycine is also being researched as a treatment for neurodegenerative disorders such as Alzheimer’s disease.

Tryptophan

Tryptophan (L-tryptophan) is an essential amino acid (meaning we must obtain it in the diet) involved in the production of serotonin that helps to regulate mood and sleep-wake cycles.

CBD Oil

Cannabis is a plant that has a rich history of cultivation for medicinal and industrial uses. It contains over 80 chemicals known as cannabinoids, the two most abundant being tetrahydrocannabinol (THC) and cannabidiol (CBD).

CBD oil has been used historically to treat several health conditions and has more recently become a popular remedy for anxiety, pain, and sleep. Research has shown that CBD may encourage feelings of tranquility, reduce anxiety, and improve symptoms of sleep disorders like insomnia.

Some research has shown that CBD can increase overall sleep amounts and reduce insomnia in people who suffer from chronic pain, according to a study. Small doses of CBD may stimulate alertness and reduces daytime sleepiness, which is important for those struggling with fatigue from sleepless nights.

Learn more: CBD for Sleep – Is it Effective? Is it Safe? Is it Legal?

CBD works by activating receptors in the endocannabinoid system (ECS). This complex biological system regulates many functions in the body such as mood, appetite, sleep, and motor activities.

The body produces endocannabinoids that operate as neurotransmitters with similar properties as CBD. Injuries to the body, aging, and other health conditions limit the production of encocannabioids in the body. CBD can help to restore balance in the body by replenishing depleted levels of cannabinoids.

Staying Safe

Safety is an important issue whether you are taking a prescription drug, OTC, or natural remedy. While many research studies have found that natural sleep aids are an effective way to temporarily relieve insomnia with minimal side effects, long-term studies are lacking. Most sleep aids are intended for short-term use only, so it is important to speak to your doctor if you find yourself using them for longer than 14 days.

Dietary and herbal supplements are not regulated by the FDA the same way as drugs. While they are limited in certain health claims they can make, there is no standard for safety, effectiveness, or even verification of what dosage a bottle claims to contain. One study on the safety and quality of melatonin supplements found that 71% of products failed to meet label claims with actual content ranging from 83% below to 478% above the labeled claim.

While some manufacturers may use this lack of regulation to take advantage of users, others have taken extra steps to demonstrate the quality of their product through optional certifications, publishing laboratory results, and undergoing 3rd party testing.

The best way to ensure that the product you have chosen is safe is to do your research (which you currently are) and seek out companies that have made an effort to validate the quality of their product.

Many people assume products are safer just because they say “natural” on the bottle. Unfortunately, this claim is also not regulated and any manufacturer can add this word to their product to increase sales. Check out what the supplement contains to determine if there are any chemicals present.

If you have any allergies or sensitivities, it is good to be aware of hidden sources of things like gluten, dairy, eggs, and shellfish in supplements. Be sure to check the list of ingredients, including any additives like sugar, artificial sweeteners, or fillers. Many products will include labels certifying they are free from the allergens in question.

Pregnant women, children, and those taking medications should speak to their doctor before using any supplements. Certain products may not be safe for these risk groups, and even natural aids could interfere with medications. Lastly, you should never mix alcohol or drugs with any sleep aids.

Talk to Your Doctor

Pregnant women, children, and those taking medications should speak to their doctor before taking any supplements. If you find yourself using a sleep aid long-term, it is important to see your doctor to determine the root cause.

Follow Dosage Instructions

When it comes to supplements, bigger is not always better. Follow the dosage guidelines on the bottle and if the recommended dose isn’t working for you, stop using it and try something different.

Avoid Operating Heavy Machinery

Sleep aids are intended to make users feel drowsy and could make driving or operating heavy machinery unsafe. It is best to avoid these activities until the effects have worn off.

Avoid Alcohol and Mixing with Medications

Alcohol and certain drugs can increase the sedative effects of supplements and medications for sleep, and should never be combined.

Alternate Natural Solutions

Get on a Schedule and Cultivate Routine

The best way to improve sleep naturally is to establish healthy sleep hygiene habits by going to bed and waking up at the same time every day. A bedtime routine that is done in the same order every night can help to signal the brain that it is time to wind down.

Remove Screens from the Bedroom

Try to create an electronic-free zone in the bedroom, removing all sources of “blue-light” that could interfere with melatonin release. Phones, tablets, and televisions should all be kept in a separate room at night. Keep the bedroom for sleep and sex only so your brain associates this space with rest.

Meditation and Deep Breathing

Stress and anxiety can keep the brain active at night, making it challenging to fall and stay asleep. Practicing calming activities like yoga, deep breathing, and meditation can put the mind into a relaxed state, making it easier to sleep at night.

Adjust Caffeine Intake

Caffeine tricks the brain into feeling alert, despite the physiological need for sleep. Some people are more sensitive to caffeine than others and should avoid caffeine after 11 am. Be aware of hidden sources of caffeine in energy drinks, tea, chocolate, and soft drinks.

Cognitive Behavioral Therapy

Cognitive-behavioral therapy can be an effective solution for some people who struggle with insomnia or other sleep-related disorders. This type of therapy involves talking through some of the psychological barriers that may be interfering with sleep, and learning behavior modification techniques that may be helpful.

Frequently Asked Questions About Natural Sleep Aids

Are natural sleep aids safe for pregnant women and kids?

Not enough research has been done to determine the safety of most natural supplements during pregnancy. With children, unless a product is designed for kids or has dosage information for their age group, it is best to avoid using until you have spoken with their doctor or pediatrician.

Are they addictive?

Natural sleep aids are not “addictive” in the same way that prescription and certain OTC choices may be. However, they do pose a risk of dependency with long-term use.

Are they homeopathic?

Homeopathic remedies are based on the principle that “like treats like” and involve a process of sequential dilution and succussion. Based on this principle, a homeopathic remedy for sleep could be Coffea cruda. While some natural sleep aids may contain homeopathic remedies, they are not considered homeopathic unless stated on the label.