Top 5 Natural Sleep Aids For A Better Night’s Sleep
Hey there fellow sleep enthusiast! How are you feeling today? Rested I hope. If not, no worries. I’ve got 5 natural sleep aids I’d like to tell you about that work great for helping you get the sleep you need on a consistent basis.
If this sounds likes something you’d like to learn more about, go grab your most comfortable pillow and blankie, throw on your favorite PJs, and let’s get you ready for an awesome night’s sleep.
How Much Sleep Do YOU Really Need?
While sleep requirements vary slightly person to person and even between age groups, the vast majority of us need somewhere between 7 and 9 hours of sleep per night for optimal functioning.
Because they are growing, teens and children require slightly more sleep while the elderly require slightly less.
The following is a breakdown of the recommended sleep requirements by age according to the National Sleep Foundation. Keep in mind these numbers are ‘guidelines’ only and how much sleep you need specifically should be based largely on how you feel each day.
Additionally, don’t be alarmed if you fall outside these ‘optimal’ ranges by a small margin as your needs may be slightly different.
Sleep Requirements By Age
Newborns (0-3 Months): 14 – 17 hours/day
Infant (4-11 Months): 12 – 15 hours/day
Toddler (1-2 Years): 11 – 14 hours/day
Preschool (3-5 Years): 10 – 13 hours/day
School Age (6-13 Years): 9 – 11 hours/day
Teenager (14-17 Years): 8 – 10 hours/day
Young Adult (18-25 Years): 7 – 9 hours/day
Adult (26-64 Years): 7 – 9 hours/day
Older Adult (65 Years +): 7 – 8 hours/day
Health Benefits Of A Great Night’s Sleep
It’s estimated that about 1 in 3 people (33%) suffer from some level of insomnia. This is unfortunate as getting a full night’s sleep on a regular basis is one of the most important and cost effective (it’s free) things you can do for your health. Besides the obvious benefit of helping you feel more rested, getting a full night’s sleep can also help you:
• feel happier
• increase your libido
• maintain a healthier weight
• improve your ability to gain muscle
• live longer
• make better decisions
• increase productivity
• have better vision
• lessen your risk for developing things like heart disease, diabetes, and certain types of cancer
• and even decrease the prevalence of headaches
With all these benefits, you can see why getting a full night’s sleep on a regular basis is so important. Fortunately, even if you are one of the 33% who struggles to get the recommended amount of sleep each night, there are a few things you can do, such as taking a natural sleep aid, that can help you start getting the sleep you need tonight.
For more great tips on how to get a better night’s sleep naturally, check out our other post titled, ‘Trouble Sleeping? These 10 Tips Will Help‘.
Top 5 Natural Sleep Aids
I can tell you’re itching for a great night’s sleep so let’s just get on with it. I now present to you the top 5 natural sleep aids for a better night’s sleep.
By the way, if you know of any natural sleep aids that I left out, please let us know in the comments section below. Thanks!
Now drum roll please…
Natural Sleep Aid #1: Magnesium
If you’ve followed our blog for any length of time you probably already know what a huge fan of magnesium supplementation I am and for good reason.
Magnesium is an essential mineral that plays a major role in almost every process in the human body including energy production, blood pressure regulation, and even controlling muscle and nerve function.
Unfortunately, just about all of us are deficient in it. Seriously. It’s even been given the name, ‘the invisible deficiency’, because of how many people suffer from it and don’t know.
The good news is that once they begin supplementing with magnesium, many people experience an improved ability to get and stay asleep. This is in part due to magnesium’s ability to calm the mind and relieve muscle tension.
Just to note, there are a number of different forms of magnesium supplements available to choose from. Click here for more information on which magnesium supplement is right for you.
Natural Sleep Aid #2: Valerian Root
Studies on valerian root show that it not only helps you get to sleep, but that it also improves the depth and quality of sleep as well.
Perhaps most importantly, studies have found no serious side affects when taking valerian root as prescribed though some minor side affects have been reported.
Additionally, valerian root has not been found to adversely affect your reaction time, alertness, or concentration the following day. Pretty much a win-win right?
The Nature’s Way brand shown above is a great option if considering taking valerian root. Check it out here.
Natural Sleep Aid #3: Melatonin
If you’re having trouble getting to and staying asleep, it could be because your not producing enough melatonin. Melatonin production can become suppressed for a number of reasons with a poor diet, stress, and too much exposure to artificial light playing a large role.
Regardless of the cause, supplementing with melatonin before bed can be a great way to get the sleep your body so desperately wants and needs.
The Nature Made brand shown above has received very high reviews and seems like a good place to start. Check it out here.
Natural Sleep Aid #4: L-Tryptophan
L-tryptophan has long been known for its natural calming affect as well as for it’s ability to help people sleep. This makes it a great choice for anyone experiencing anxiety and/or insomnia.
L-tryptophan works by stimulating the production of serotonin and melatonin, hormones involved in stabilizing mood, moderating stress, and regulating sleep.
You can learn more about it, plus see reviews, here.
Natural Sleep Aid #5: L-Theanine
It works by increasing levels of GABA as well as other brain relaxing chemicals, which help to quiet the mind and prepare you for sleep. These actions also make L-theanine a great choice for those suffering from anxiety.
Best of all, L-theanine is largely considered safe with very few, if any, side affects. This makes it a great choice for just about anyone looking for a better night’s sleep.
Check out the Nature’s Trove brand shown above here.
Got any other natural sleep aids you’d recommend? Let us know below!
This post contains affiliate links. Click here to read my affiliate policy.