Evie Summers
Sleep is incredibly important for our health, and getting insufficient sleep has been linked to a higher risk of developing conditions such as heart disease, diabetes, and obesity. Many people don't get enough sleep each night and turn to natural sleeping pills to help them fall asleep faster or stay asleep throughout the night. Natural sleeping pills are over-the-counter supplements that are usually plant-based, a vitamin or mineral, or supplemental amounts of something produced by the body, such as melatonin, magnesium, valerian root, and glycine. These natural alternatives tend to have fewer side effects than prescription sleep medications and are often preferred by those who want to avoid the addictive potential of prescription sleep aids.
| Characteristics | Values |
|---|---|
| Definition | Medications that can help you get some sleep |
| Types | Melatonin, magnesium, valerian root, glycine, cannabidiol (CBD), passionflower, lavender, chamomile tea, and tart cherry juice |
| How they work | Natural sleeping pills work differently depending on their type. For example, melatonin is a hormone that promotes sleep by influencing when you fall asleep and wake up. Valerian root has a natural calming effect on the nervous system. |
| Pros | Natural sleeping pills tend to have fewer side effects than prescription sleep medications. |
| Cons | Natural sleeping pills can have side effects and should not be used long-term. They are not regulated as strictly as medications, and the FDA does not verify their safety, efficacy, or labeling. |
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Melatonin supplements
Melatonin is a hormone that promotes sleep by influencing when you fall asleep and wake up. It is produced naturally by a gland in the brain and helps regulate the body's circadian rhythm or sleep cycle. Melatonin supplements are synthetic derivatives that give your body more of the hormone, helping you fall asleep faster and improving your sleep quality. They are available over the counter as dietary supplements.
While melatonin supplements are popular, they should be used only after trying to implement a good sleep routine. Most people's bodies produce enough melatonin for sleep, but supplements may be beneficial for those with insomnia, jet lag, or delayed sleep phase syndrome. It is recommended to take 1 to 3 milligrams two hours before bedtime.
It is important to note that melatonin supplements may have side effects, including drowsiness, headaches, dizziness, and nausea. They should not be used long-term and are not suitable for everyone. For example, pregnant or breastfeeding women, individuals with certain medical conditions, and those taking specific medications should avoid melatonin supplements.
Before taking melatonin supplements, it is advisable to consult a healthcare provider to ensure they are safe for your specific circumstances. Additionally, it is essential to purchase high-quality supplements from certified sources, as these products are not strictly regulated.
Overall, melatonin supplements can be a helpful short-term solution for sleep difficulties, but they should be used cautiously and in conjunction with good sleep practices.
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Magnesium supplements
Magnesium is a mineral that plays a role in hundreds of processes in our bodies. It helps relax our muscles, making it effective in promoting relaxation before sleep. It is found in foods like nuts, leafy greens, whole grains, dairy, and soy products.
Experts recommend that no more than 350 milligrams of magnesium be taken for sleep. The Recommended Dietary Allowance (RDA) for magnesium falls between 310 and 420 milligrams for adults, depending on age, sex, and pregnancy status. Women need 310-320 milligrams per day, while men need 400-420 milligrams. It is important to consult your doctor before adding any supplements to your diet, as taking high doses of magnesium supplements can lead to diarrhea, nausea, abdominal cramping, irregular heartbeat, and even cardiac arrest in extreme cases.
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Herbal teas
Some herbal teas have been studied for their sleep-promoting properties, and there is scientific evidence to support their effectiveness. Here are some of the most popular herbal teas used for sleep:
- Chamomile tea is made from the dried white petals of the chamomile plant, which has mild sedative effects. It is believed that a flavonoid called apigenin in chamomile binds to a specific receptor in the brain to reduce anxiety and increase drowsiness. A study found that women who drank chamomile tea for two weeks after giving birth experienced improved sleep and reduced symptoms of depression. However, those who are pregnant or allergic to certain flowers should avoid chamomile tea.
- Valerian root tea has been used to treat insomnia, nervousness, headaches, and heart palpitations. It is thought to boost levels of gamma-aminobutyric acid (GABA), a neurotransmitter that reduces anxiety and promotes relaxation. Research has shown that valerian root extract can improve sleep quality and reduce anxiety, but specific studies on the effects of valerian tea are limited. Some people may experience side effects such as vivid dreams, headaches, or stomach upset.
- Passionflower tea has been found to act as a natural sedative and help relieve anxiety. One study showed that drinking a cup of passionflower tea daily for a week improved sleep quality compared to a placebo. However, newer research has not replicated these findings. Passionflower is generally considered safe for short-term use.
- Lavender tea is made from a purple flowering herb used since the Roman Empire. It offers various health benefits, such as reducing pain, inflammation, and improving mood, anxiety, and depression. While it is more commonly used in aromatherapy, drinking lavender tea can be a relaxing addition to your bedtime routine.
- Green tea contains L-theanine, an amino acid that prolongs sleep duration and improves sleep quality.
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Valerian root
The use of valerian root as a sleep aid dates back to ancient Greece and Rome, where it was also used to treat migraines, tiredness, and stomach cramps. Today, it is considered a safer alternative to prescription sleep aids, as it is not closely monitored by the FDA and has fewer side effects. However, it is not advised as a treatment for long-term insomnia, and the safety and efficacy of supplements are not closely monitored by the FDA.
Overall, valerian root is a popular and widely used natural sleep aid that may help improve sleep quality. However, it is important to consult with a doctor before taking any new supplement, as natural does not always mean safe for everyone, and there may be potential side effects or interactions with other medications.
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Passionflower
Natural sleeping pills are over-the-counter supplements that can help you fall asleep faster and stay asleep throughout the night. They are usually plant-based or vitamins and minerals that are already present in our diets.
Some evidence suggests that passionflower may help reduce anxiety and improve sleep. Research from 2017 in mice suggests that P. incarnata can have a positive effect on sleep patterns. One study in rats found that P. incarnata significantly increased slow-wave (deep) sleep, reduced rapid eye movement sleep, and helped the rats fall asleep more quickly. Another study found that people reported getting a better night's rest when they sipped a mug of passionflower tea. Passionflower supplements may also be used alongside other anxiety treatments.
However, it is important to note that natural does not always mean safe for everyone. The Food and Drug Administration (FDA) does not regulate supplements as strictly as prescription drugs, so it is important to consult a healthcare provider before taking passionflower supplements.
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Frequently asked questions
Natural sleeping pills are over-the-counter supplements that help you fall asleep faster and stay asleep throughout the night. They are usually plant-based, a vitamin or mineral, or supplemental amounts of something produced by the body.
Some examples of natural sleeping pills include melatonin, magnesium, valerian root, glycine, cannabidiol (CBD), passionflower, lavender, chamomile tea, and tart cherry juice.
While natural sleeping pills tend to have fewer side effects than prescription sleep medications, they can still cause side effects and may interfere with other medications. It is important to consult your doctor before taking any natural sleeping pill, especially if you have certain allergies or conditions, or are taking other medications.
