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The Most Effective Natural Sleep Aids

Published April 21, 2019
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

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<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"The Most Effective Natural Sleep Aids", "datePublished":"April 21, 2019", "description":"There are multiple natural sleep aids. Melatonin is one of the key hormones that helps regulate your sleep cycle, among others.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/04/The_Most_Effective_Natural_Sleep_Aids.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">What Is the Most Effective Natural Sleep Aid?</a></li> <li><a href="#section2">What Is the Home Remedy for Sleeplessness?</a></li> <li><a href="#section3">What Do I Take to Make Me Sleep?</a></li> <li><a href="#section4">Let’s Catch Those Zs</a></li> </ul> </div> <section> <p align="justify">There are countless different reasons why you may be struggling to fall asleep or stay asleep at night.</p> <p align="justify">Consuming too much caffeine, not getting enough exercise, eating foods high in sugar, living with increased levels of stress, or even having an undiagnosed sleep disorder can all play a role in why you’re not sleeping enough at night.</p> <p align="justify">But, don’t worry, you’re not alone. Nearly one third of the population doesn’t get the recommended seven to nine hours of sleep every night <sup>1,2</sup>.</p> <p align="justify">Getting enough sleep every night is one of the most vital parts to maintaining a healthy body, but what do you do if the old counting-sheep-to-help-you-sleep trick isn’t working for you?</p> <p align="justify">Today, we’re going to talk about melatonin as the most effective natural sleep aid, a few other home remedies to help you fall asleep, as well as some tips and tricks to make you sleep!</p> <p align="justify">Let’s get to it!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What Is the Most Effective Natural Sleep Aid?","acceptedAnswer":{"@type":"Answer","text":"The most effective natural sleep aid is melatonin, which is one of the key hormones that helps regulate your sleep cycle.\n\nAll of our bodies produce melatonin, a hormone that’s created by the pineal gland in your brain. Often referred to as the ‘sleep hormone,’ increased levels of melatonin in your body can help you to fall asleep faster and stay asleep.\n\nBasically, melatonin’s main job in your body is to let your brain know when it’s time for you to head to bed.\n\nDuring the daytime, your pineal gland doesn’t produce as much melatonin, but when your eyes notice a decrease in light, your body starts to produce more melatonin. That’s why you get sleepy when it starts getting dark outside!\n\nIf you’re having problems falling asleep, it may be because your melatonin cycle is being disrupted 6. A change in your shift at work, jet lag, having bright lights on before you go to bed, or even using a phone or laptop before going to bed can interrupt your melatonin production cycle.\n\nWhen it comes to what keeps you up at night, not everything is within your control.\n\nThat’s why melatonin supplements have become increasingly popular as they can help improve the quality of sleep in those individuals with jet lag, night shift workers, or even people who have a sleep disorder!\n\nStudies show that melatonin has greatly reduced the average amount of time that it takes for people to fall asleep, resulting in a higher quality, more restful sleep.\n\nSo, if you find that you’re struggling to fall asleep or stay asleep, adding a melatonin supplement into your life can help you to really get the restorative sleep that you need to live a healthy lifestyle."}}]}</script> <h2>What Is the Most Effective Natural Sleep Aid?</h2> <p align="justify">The most effective natural sleep aid is melatonin, which is one of the key hormones that helps regulate your sleep cycle <sup>3</sup>.</p> <p align="justify">All of our bodies produce melatonin, a hormone that’s created by the pineal gland in your brain <sup>4</sup>. Often referred to as the ‘sleep hormone,’ increased levels of melatonin in your body can help you to fall asleep faster and stay asleep <sup>5</sup>.</p> <p align="justify">Basically, melatonin’s main job in your body is to let your brain know when it’s time for you to head to bed.</p> <p align="justify">During the daytime, your pineal gland doesn’t produce as much melatonin, but when your eyes notice a decrease in light, your body starts to produce more melatonin <sup>3</sup>. That’s why you get sleepy when it starts getting dark outside!</p> <p align="justify">If you’re having problems falling asleep, it may be because your melatonin cycle is being disrupted <sup>6</sup>. A change in your shift at work, jet lag, having bright lights on before you go to bed, or even using a phone or laptop before going to bed can interrupt your melatonin production cycle <sup>6</sup>.</p> <p align="justify">When it comes to what keeps you up at night, not everything is within your control.</p> <p align="justify">That’s why melatonin supplements have become increasingly popular as they can help improve the quality of sleep in those individuals with jet lag, night shift workers, or even people who have a sleep disorder <sup>7,8,9</sup>!</p> <p align="justify">Studies show that melatonin has greatly reduced the average amount of time that it takes for people to fall asleep, resulting in a higher quality, more restful sleep <sup>9,10</sup>.</p> <p align="justify">So, if you find that you’re struggling to fall asleep or stay asleep, adding a melatonin supplement into your life can help you to really get the restorative sleep that you need to live a healthy lifestyle.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sleeping-girl-in-bed-0143.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sleeping-girl-in-bed-0143.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sleeping-girl-in-bed-0143.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sleeping-girl-in-bed-LR-0143.jpg" class="img-fluid" alt=" sleeping-girl-in-bed"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What Is the Home Remedy for Sleeplessness?","acceptedAnswer":{"@type":"Answer","text":"Maybe you’re not into taking supplements to help you sleep? That’s totally okay!\n\nNot getting enough sleep at night can leave you feeling exhausted and sluggish the next day, but an extended period of time without proper sleep can affect both your physical and mental health.\n\nSo, if you’re looking for some natural sleep aids to help fight your sleep problems:Change Your Diet, Manage Your Stress Better, Stop Using Your Phone Before Bed and Keep Your Room Dark"}}]}</script> <h2>What Is the Home Remedy for Sleeplessness?</h2> <p align="justify">Maybe you’re not into taking supplements to help you sleep? That’s totally okay!</p> <p align="justify">Not getting enough sleep at night can leave you feeling exhausted and sluggish the next day, but an extended period of time without proper sleep can affect both your physical and mental health <sup>11</sup>.</p> <p align="justify">So, if you’re looking for some natural sleep aids to help fight your sleep problems:</p> <h3>Change Your Diet</h3> <p align="justify">Yeah, yeah, you’ve probably heard all about cutting back on the sugar and alcohol to help you sleep better. You already have and you’re <i>still</i> not having any easier of a time falling asleep at night.</p> <p align="justify">What if we told you that certain foods have naturally occurring melatonin in them, making them a great natural sleep aid if you’re looking for better overall health and sleep patterns!</p> <p align="justify">Tart cherries, asparagus, broccoli, tomatoes, walnuts, peanuts, sunflower seeds, and flaxseeds all have naturally occurring melatonin <sup>12</sup>. Not only are these foods rich in essential vitamins and minerals but adding them into your diet could help you fight against your sleep problems.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-foods-on-counter-sleep-0143.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-foods-on-counter-sleep-0143.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-foods-on-counter-sleep-0143.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-foods-on-counter-sleep-LR-0143.jpg" class="img-fluid" alt=" keto-foods-on-counter-sleep"> </picture> <p align="justify">By changing your diet to improve your health and fight against your sleep problems, you should also start avoiding some foods <sup>13</sup>. This list includes:</p> <ul> <li> Alcohol</li> <li> Anything that contains caffeine</li> <li> Foods high in sugar (ice cream, cookies, chocolate, cake, fruit)</li> </ul> <p align="justify">Did you know that cutting back on the amount of carbohydrates that you’re eating can actually help to boost your sleep quality? Find out how going keto could help you get better sleep and completely change your health for the better in this article on the <a target="_blank" href="https://www.warriormade.com/content/diet/how-going-keto-can-improve-your-sleep-quality/"rel="noreferrer"><b>keto diet and sleep</b></a>!</p> <h3>Manage Your Stress Better</h3> <p align="justify">It’s no surprise that stress has kept us all up at night.</p> <p align="justify">If when you’re lying in bed at night, your mind is racing through all of the things that are making you feel tense, you may need to find a way to better manage your stress.</p> <p align="justify">Not managing your stress levels can negatively impact your health in numerous ways but cutting back on the amount of sleep you’re getting can start you on a downward spiral of not getting enough sleep because you’re stressed and stressing out because you’re not getting enough sleep.</p> <p align="justify">Start working on managing your stress better.</p> <p align="justify">For some of us, that means that we should start including more exercise into our lives. If work is really starting to stress you out, you should check out this <a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-exercise-to-reduce-stress-at-work/"rel="noreferrer"><b>amazing exercise</b></a> to help reduce stress at work.</p> <p align="justify">A few other ways that you can start managing your stress better could include <sup>14</sup>:</p> <ul> <li> Yoga</li> <li> Relaxing breathing techniques</li> <li> Journaling or coloring</li> <li> Talking to someone about how you feel</li> <li> Mindfulness meditation</li> </ul> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/yoga-woman-childs-pose-0143.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/yoga-woman-childs-pose-0143.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/yoga-woman-childs-pose-0143.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/yoga-woman-childs-pose-LR-0143.jpg" class="img-fluid" alt=" yoga-woman-childs-pose"> </picture> <h3>Stop Using Your Phone Before Bed</h3> <p align="justify">The blue light that cellphones, laptops, tablets, and even televisions produce can actually disrupt your body’s production of melatonin <sup>15</sup>.</p> <p align="justify">If your body is having a hard time producing enough melatonin to help you sleep because of the blue light you’re exposing your body to, try cutting back on the technology usage about two hours before you go to bed.</p> <h3>Keep Your Room Dark</h3> <p align="justify">So, the light from your smartphone is messing with your sleep, but what not many people know is that the light they keep on in their bedroom to help them sleep is actually harming their sleep too<sup>16</sup>.</p> <p align="justify">Keeping your bedroom dark while you’re sleeping or even switching over to dim, soft bedside lamps (if you absolutely must have some source of light while you’re sleeping) can help you get a better night’s rest.</p> <p align="justify">Like we talked about earlier, your body doesn’t produce as much melatonin when it notices that there’s light outside. So, if you’re looking to help your body naturally get a better night of sleep, turning off the lights you usually keep on in your bedroom will help your brain realize that it’s night time and that you’re ready for sleep!</p> <p align="justify">Figuring out the best lifestyle change that you can make to help increase the length and the quality of sleep that you’re getting can help to promote restful recharging. Taking charge of your sleeping patterns and making the small changes we discussed above can really help to give you the good night’s rest that you deserve.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What Do I Take to Make Me Sleep?","acceptedAnswer":{"@type":"Answer","text":"There are other supplements that you can take to help you fall asleep faster or even help boost the quality of the sleep that you are getting."}}]}</script> <h2>What Do I Take to Make Me Sleep?</h2> <p align="justify">There are other supplements that you can take to help you fall asleep faster or even help boost the quality of the sleep that you are getting.</p> <h3>Lavender</h3> <p align="justify">Studies have shown that lavender actually helps to reduce anxiety and stress levels, which can help you feel more relaxed and calm <sup>17</sup>. If stress is what’s keeping you up at night, you may want to check out lavender-scented lotions or try using lavender oil for a self-massage relaxation technique before you go to bed as a natural sleep aid!</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lavender-field-for-sleep-0143.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lavender-field-for-sleep-0143.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lavender-field-for-sleep-0143.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lavender-field-for-sleep-LR-0143.jpg" class="img-fluid" alt=" lavender-field-for-sleep"> </picture> <h3>Valerian Root</h3> <p align="justify">Commonly used in Europe to help treat anxiety and insomnia, valerian root is an alternative to taking a melatonin supplement <sup>18</sup>. Try out this root if you’re looking to fall asleep faster or improve your overall sleep quality!</p> <h3>Magnesium</h3> <p align="justify">Not many people know this, but magnesium is actually responsible for hundreds of functions inside of the body. In terms of sleeping, magnesium plays a large role in the regulation of melatonin <sup>19</sup>.</p> <p align="justify">So, while taking a magnesium supplement could help you increase your overall health and well-being, you may actually see and feel a great difference in the quality of the sleep you’re getting by adding in a magnesium supplement.</p> <h3>L-theanine</h3> <p align="justify">L-theanine is an amino acid that’s commonly found in green tea leaves but can also be found in mushrooms. Studies have shown that consuming L-theanine can help to reduce the symptoms of anxiety, boosting a feeling of calmness and relaxation <sup>20</sup>.</p> <p align="justify">If you think that the reason you’re having problems falling asleep at night is because of your struggle with high stress levels, try adding in some L-theanine into your diet as a natural sleep aid (via green tea in the mornings or a supplement) and you may notice a difference in your sleep patterns!</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tea-and-burlap-sack-sleep-0143.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tea-and-burlap-sack-sleep-0143.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tea-and-burlap-sack-sleep-0143.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tea-and-burlap-sack-sleep-LR-0143.jpg" class="img-fluid" alt=" tea-and-burlap-sack-sleep"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Let’s Catch Those Zs</h2> <p align="justify">Start taking your sleep seriously and work on making changes that will help you fall asleep faster and stay asleep. Getting a proper night of rest is vital to having a healthy body and a healthy mind.</p> <p align="justify">While you’re at it, you should also check out our <a target="_blank" href="https://www.warriormade.com/shop/"rel="noreferrer"><b>Warrior Made Sleep Formula</b></a> supplement, providing melatonin and valerian root to help boost the quality of your sleep. Unlike other sleeping supplements, the <a target="_blank" href="https://www.warriormade.com/shop/"rel="noreferrer"><b>Warrior Made Sleep Formula supplement</b></a> won’t leave you feeling groggy or tired! When you wake up, you’ll feel recharged and refreshed.</p> <h3>Resources</h3> <ol> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/" rel="nofollow noreferrer">Dietary Sources and Bioactivities of Melatonin</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need" rel="nofollow noreferrer">How Much Sleep Do We Really Need?</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.sleepadvisor.org/melatonin-important-sleep/" rel="nofollow noreferrer">Why Melatonin Is Important For A Great Night’s Sleep</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676828/" rel="nofollow noreferrer">Melatonin Effects on Hard Tissues</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.healthline.com/nutrition/melatonin-and-sleep" rel="nofollow noreferrer">How Melatonin Can Help You Sleep and Feel Better</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.sleepscore.com/relationship-melatonin-circadian-rhythm/" rel="nofollow noreferrer">The Relationship Between Melatonin and Circadian Rhythm</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/12076414" rel="nofollow noreferrer">Melatonin For The Prevention and Treatment of Jet Lag</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/20051441" rel="nofollow noreferrer">Shift Work: Coping With the Biological Clock</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/23691095" rel="nofollow noreferrer">Melatonin For The Treatment of Primary Sleep Disorders</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/" rel="nofollow noreferrer">The Effectiveness of Melatonin for Promoting Healthy Sleep</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/" rel="nofollow noreferrer"> Why Lack Of Sleep Is Bad For Your Health</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.alaskasleep.com/blog/foods-for-sleep-list-best-worst-foods-getting-sleep" rel="nofollow noreferrer">Foods For Sleep</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.self.com/story/foods-that-might-be-messing-with-your-sleep" rel="nofollow noreferrer">The 5 Worst Foods to Eat Right Before Bed</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress" rel="nofollow noreferrer">Six Relaxation Techniques to Reduce Stress</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side" rel="nofollow noreferrer">Blue Light Has A Dark Side</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep" rel="nofollow noreferrer">Natural Sleep Aids: Home Remedies to Help You Sleep</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22612017" rel="nofollow noreferrer">The Effects of Lavender Oil Inhalation</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/" rel="nofollow noreferrer">Valerian for Sleep</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/12030424" rel="nofollow noreferrer">Biorhythms And Central Regulation Of Magnesium</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201703/l-theanine-reduces-symptoms-anxiety" rel="nofollow noreferrer">L-Theanine Reduces Symptoms of Anxiety</a></p></li> </ol> </section> </article>

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