Research shows that plant extracts or better known as natural supplements can help those suffering from insomnia. The most common plant extracts that have been found to improve the quality and duration of sleep are valerian, lavender and chamomile. These natural supplements are considered safe and effective.

Other natural supplements that can help improve sleep are melatonin, magnesium, L-theanine as well as others. We will delve deeper into the different types of natural supplements later in this article. Read on to find out the 6 natural supplements to help you sleep at night.

Why Take Sleep Supplements?

People choose to take sleep supplements for a variety of reasons. One of the most common reasons is to improve sleep quality as well as falling asleep. According to the Sleep Foundation, sleep supplements can promote relaxation and improve the body's natural sleep-wake cycle, making it easier to fall asleep and stay asleep.

Other reasons people may choose to take a sleep supplement include:

• Managing a sleeping disorder
• Reducing anxiety or stress
• Suffering from jet lag
• Working night shifts

It's important to remember that sleep supplements are not a substitute for healthy sleep habits.

Natural Sleep Aids:

There are a range of supplements out there, so it might feel daunting trying to pick and choose the right one for you. That’s why here at TEMPUR® we created a list of the most sought-after supplements, explaining why they are used and how they can benefit you.

List of natural supplements to help improve your sleep:

Valerian Root Benefits

Research shows that Extracts of the roots of valerian are widely used for inducing sleep and improving sleep quality. Also, studies show patients taking valerian had an 80% greater chance of reporting better sleep. Valerian promotes physical and emotional relaxation as well as good quality, natural sleep. A natural night's sleep means you cycle through all 5 stages of the sleep cycle which is important for mind-body rest, says the pioneer of natural health.

Lavender Oil For Sleep

Contains terpene linalool which helps to stimulate your GABA receptors, which will then breakdown serotonin to N-acetyl-serotonin, which is the parent to melatonin. The best way to use Lavender before going to sleep is to use a couple of drops into a diffuser and inhale the diffused oil. Take care as lavender essential oil is very concentrated and should not be applied directly to the skin, as it can cause severe skin irritation.

Chamomile Tea

We all love our chamomile tea and its calming effects. So it should come as no surprise that drinking chamomile tea before bedtime has many positive effects on reducing insomnia. It contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness. A study found that people who consumed 270 mg of chamomile extract twice daily for 28 days had fallen asleep 15 minutes faster than those who did not have any chamomile.

Magnesium For Sleep

According to Healthline, magnesium is an important mineral that is necessary for overall health. Benefits of these supplements range from fighting inflammation and lowering blood pressure to possibly improving sleep. The Sleep Foundation has outlined a study which found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped participants fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.

L-theanine

L-theanine is an amino acid that is commonly found in green tea and known for improving sleep disturbances. It is similar to excitatory neurotransmitter Glutamate, which is known for sleep, relaxation, and anxiety regulation. Taking L-theanine before bedtime has resulted in calming effects.

5-Hydroxytryptophan (5-HTP)

5-HTP is an amino acid that is naturally produced by the body from the amino acid tryptophan. Tryptophan is found in protein-rich foods such as meat, poultry, fish, and dairy products. 5-HTP is also found in dietary supplements that are typically derived from the seeds of the African plant Griffonia simplicifolia. These supplements are often used to boost serotonin levels and help manage conditions such as depression, anxiety, insomnia, and migraines. It's important to consult a healthcare professional before taking 5-HTP supplements, as they may not be suitable for everyone and may interact with certain medications, causing side effects.

How To Pick A Supplement:

Please consider these elements when selecting your natural supplement:

• Ingredients
• Serving size
• Branding

The ingredient list should feature ingredients that are active in helping you get your night’s sleep. In terms of serving size, as you may potentially be taking this every night, you’ll want to make sure the supplement will be easy to consume nightly. Opting for a spray or capsule such as herbal sleep tablets are advisable. Finally, take care to ensure you are researching and purchasing supplements from a trusted brand that is open about its ingredients, sourcing, and quality testing.

We hope you enjoyed reading our recommended list of natural supplements for sleep. Whether your problems are short-term or long-term, this has hopefully given you added insight on how you can get a better night's rest.

Please speak to a healthcare provider before starting any new supplement regimen.

Have you tried any of these supplements for sleep?