What do Natural Sleep Aid Supplements Contain?

Natural sleep aids usually contain one or more vitamins, minerals, and/or herbs that have demonstrated an ability to reduce the stress and anxiety that tend to keep you up at night, as well as contain sedative properties that promote sleep.

In addition to passion fruit, magnesium, and lavender, they frequently contain:

Chamomile

Used for centuries, this herb acts like a mild tranquilizer and sleep-inducer. It is believed to do this by binding to benzodiazepine receptors in the brain. (2)

Valerian root

This is an herbal extract that increases GABA (a neurotransmitter that is crucial for relaxation and reducing stress and anxiety) in the brain, which calms nerve cells and promotes a sedative effect. (3)

Melatonin

Although it is not a vitamin, mineral, or herb, melatonin, a hormone your body naturally produces to signal the brain that it is time to sleep, is also often included in natural sleep aid supplements. When melatonin is included in supplements, a man-made synthetic version is used that is chemically identical to the melatonin that is produced in your body. (4)

While all melatonin is inherently going to be synthetic, you should still avoid other synthetic ingredients in your supplements. 

What to Look for in a natural sleep aid Supplement

When choosing a natural sleep aid supplement, take a good look at the label:

Well-known companies

A reputation for producing high-quality supplements is created by long-term quality.

Third-party testing

Products should be tested by an impartial, outside source for potency and purity.

As few ingredients as possible

This helps you avoid unnecessary chemicals, such as fillers and preservatives.

3 Secrets to Better Rest

Practice good sleep hygiene

Sleep hygiene is a series of practices that helps your body maintain a sleep routine. It includes staying out of bed unless you are going to sleep, avoiding sugary snacks before bed, and more.

Don’t shower right before bed

You may feel more relaxed, but your body needs to cool down before you can fall asleep easily. If you like to shower at night, you should give your body about an hour before you try to sleep.

Avoid bright lights

Especially from hi-tech devices, like smartphones, tablets, and HDTVs, blue-wave light has been shown in studies to disrupt your sleep patterns. Try reading before bed instead, or use the “night mode” on your devices.