Before giving in to addictive prescription pills…check out our top 5 natural sleep aids alongside our buyer’s guide for 2023.
Did you know that despite the billions of dollars spent on sleep aids every year, 50-70 million Americans still suffer from sleep deprivation?
That’s a staggering number of people struggling to get a good night’s rest. And even those who don’t have a diagnosed sleep disorder can still feel the negative effects of sleep deprivation on their bodies and brains on a daily basis.
Despite the continued growth of the $65 billion dollar sleep aid industry, people just cannot seem to find a solution.
If you’re struggling to get a good night’s sleep, you may be considering trying a natural sleep supplement (commonly known as herbal tablets). These supplements, which are made from herbs, minerals, and other natural substances, are designed to help you fall asleep faster and stay asleep longer.
But with so many options on the market, it can be difficult to know which natural sleep supplement is right for you. In this buyer’s guide, we’ll take a look at some of the most popular natural sleep supplements and discuss their effectiveness, potential side effects, and other important considerations.
But if you don’t have time to read our guide right now, below you’ll find our top 5 recommendations based on the latest science.
Top 5 Sleep Supplements For 2023
Based on an extensive scientific criteria, we chose the 5 best natural sleep supplements that can help you get more Zzzs.
Noobru Lucid is the only natural sleep supplement we could find that contains 18 clinically proven ingredients shown to enhance deep sleep and even induce lucid dreaming. What also makes Lucid so unique is the fact it comes in a eco-friendly sachets. Meaning you can sip on a cool, refreshing cherry-flavoured drink that reduces stress and anxiety, while helping to fall asleep quicker. With excellent trust pilot reviews, and a 30-day money back guarantee – Noobru Lucid is a clear winner in our eyes. Plus, they ship internationally.
Form offers a range of plant-based wellness supplements. Their dedicated sleep formula ZZZZs is a somewhat minimalist appraoch to tackling poor sleep. Nonetheless, their blend of clincally-proven ingredients like L-theanine, Glycine, 5-htp, Zinc and Magnesium makes for a solid sleep booster.
Unwind presents a decent sleep formula with adaptogens like Ashwaghanda, L-theanine, and montmorency cherry. We aren’t sure why Bacopa Monnieri has been included – as there’s little evidence to suggest it supports sleep. Infact, a study published on Science Direct showed that the plant did not improve sleep, but did support overall emotional wellbeing. And while it certainly won’t harm sleep, we would like to have seen more clincally-backed ingredients like those in Noobru Lucid.
The reset, relex + sleep formula by anatome contains a blend of botanical sleep aids like Lavender and Chamomile, as well as more potent ingredients like Ashwaghanda and Valerian. However, it contains Magnesium Citrate which is not the best form for sleep. In addition, the L-theanine dose is very low so it may not yield spectucular results for some. Plus, swallowing 3 capsules isn’t exactly pleasant.
While the name for their sleep and stress support formula is catchy, Ora’s sleep aid only scrapes number 5. This is largely because it only contains less of the well-established natural sleep ingredients – and also uses the less optimal magnesium citrate which doesn’t have as much backing for sleep support. However, it does contain some winners like tart cherry, lemon balm, passion flower and valerian.
Sleep Supplements: A Buyer’s Guide
Are you having trouble falling asleep at night? A natural sleep supplement may be just what you need to get a good night’s rest. These supplements can help improve your sleep quality, allowing you to wake up feeling refreshed and well-rested. But with so many options available, how do you know which one to choose?
Keep reading to find out everything you need to know to make an informed decision.
Natural vs. Prescription
There are many different sleep supplements available on the market, and their effectiveness can vary. Some people find that certain supplements, such as melatonin, can help them fall asleep more easily. Others may find that certain herbs, such as valerian or chamomile, can be helpful for promoting sleep. However, it’s important to note that the effectiveness of these supplements can vary from person to person and may depend on the cause of their sleep difficulties.
Natural sleep aids are products that are made from natural substances, such as herbs, minerals, or amino acids, and are intended to help people sleep. These products can be found over the counter at drugstores or online and do not require a prescription. Some examples of natural sleep aids include melatonin, valerian, chamomile, and lavender.
Prescription sleep aids, on the other hand, are medications that are prescribed by a healthcare provider to help people sleep. These medications are often more powerful than natural sleep aids and can have more potent effects on the body. They may be recommended for people who have severe sleep problems or who have not responded to other treatment methods. Some examples of prescription sleep aids include Ambien, Lunesta, and Sonata.
Prescription sleep medications can have a range of potential side effects, some of which can be serious. Common side effects of prescription sleep medications include:
- Drowsiness or grogginess the next day
- Dizziness
- Lightheadedness
- Dry mouth
- Constipation
- Stomach pain
- Nausea
- Changes in appetite
- Difficulty concentrating
Less common side effects of prescription sleep medications can include:
- Allergic reactions
- Changes in mood
- Changes in behavior
- Memory problems
- Hallucinations
- Extreme drowsiness
It’s important to note that everyone reacts differently to medications, and not everyone will experience side effects.
How Do Natural Sleep Supplements work?
Natural sleep supplements work in a variety of ways, depending on the specific supplement. Some natural sleep supplements, such as melatonin, work by helping to regulate the body’s sleep-wake cycle.
Although melatonin might seem like a no-brainer, we advise against using it as a long-term sleep-aid. It should only be used for situations like jetlag, night-shifts, and acute cases of insomnia to reset the circadian rhythm.
A 2022 CNN article noted that it can cause a range of unwanted side-effects, interact with medications, and carries significant risks when over-used. Melatonin is hormone your body should naturally produce, and you can achieve this using several lifestyle strategies.
To learn more, read our article: ‘The Truth About Melatonin‘.
Other natural sleep supplements, such as valerian and chamomile, work by promoting relaxation and reducing anxiety. These supplements contain compounds that may help to calm the mind and body, making it easier to fall asleep.
Some of these work by modulating neurotransmitters, which are chemical messengers that transmit signals between nerve cells in the brain. Neurotransmitters play a role in many different brain functions – including sleep.
For instance, the neurotransmitters serotonin or GABA play a role in regulating mood and anxiety, and some sleep supplements stimulate these to promote relaxation and sleep.
What to Consider When Buying
Before handing your hard-earned money over, it’s important you have a clear understanding of what features to look for, as well as knowing which specific ingredients will yield the best results.
This can be tedious, but don’t worry. We’ve done the research so you don’t have to!
Before choosing any sleep aid or supplement, it’s important that they tick the following boxes:
100% Natural Ingredients
No Side Effects
Optimal Dosages
Formula Transparency
No Melatonin
There are also only a handful of ingredients that have actually been shown to improve sleep.
Keep reading to learn which ingredients to look for in a sleep supplement
The ‘Big 5’ Natural Sleep Aids
According to the evidence, these are the top 5 ingredients that support sleep and are a must-have for any sleep supplement to be considered legitimiate.
Magnesium Glycinate
Magnesium glycinate is a form of magnesium that is easily absorbed by the body and has a calming effect. It may be effective in promoting sleep and improving sleep quality.
Some research has shown that magnesium can help reduce the time it takes to fall asleep and improve overall sleep duration. It may also help reduce the frequency of night awakenings and improve sleep efficiency. Magnesium may also help reduce the symptoms of insomnia and other sleep disorders.
In a 2020 systematic review, authors looked at all the available studies between magnesium and sleep health in adults. In this review, they analyzed the results of 9 published studies that included a total of 7,582 subjects. The studies included both observational studies (which looked at the relationship between magnesium levels and sleep patterns) and randomized controlled trials (which tested the effects of magnesium supplementation on sleep). The results of the observational studies suggested that higher levels of magnesium in the body may be associated with better sleep quality, including longer sleep duration, fewer night awakenings, and less daytime sleepiness.
Glycine
Glycine is an amino acid that has several functions in the body, including acting as a neurotransmitter and helping to regulate the body’s internal clock. Some research has suggested that glycine may be effective in promoting sleep and improving sleep quality.
A 2006 study looked at the effects of glycine on sleep quality in a group of volunteers who had complaints about their sleep. The volunteers were given either a glycine supplement or a placebo before bedtime, and their sleep and feelings of fatigue and alertness were evaluated the next morning. The results of the study showed that taking glycine before bedtime improved the volunteers’ feelings of fatigue, liveliness, and alertness after waking up. These results suggest that glycine may be effective in improving sleep quality and reducing fatigue.
Another studyconducted a year later on participants with sleep issues found that glycine before bed improved sleep quality, increased the amount of time they spent sleeping, and reduced how long it took them to fall asleep. They also found that glycine reduced fatigue and improved memory and cognitive function during the day.
More recently, a study published in Science Direct looked at the effects of glycine on sleep in both rats and humans. The researchers found that giving glycine to rats increased the levels of glycine in the blood and cerebrospinal fluid, and lowered their core body temperature, which may be related to the sleep-promoting effects of glycine. In human trials, glycine was found to improve sleep quality in individuals with insomniac tendencies. The researchers suggest that the decrease in core body temperature caused by glycine may be one of the mechanisms by which it promotes sleep.
These results suggest that glycine may be effective in improving sleep and reducing fatigue without causing the negative side effects that can be associated with traditional sleep medications.
L-Theanine
L-theanine is a chemical found in green tea that may help with sleep. When taken as a supplement, it may change the way some brain chemicals work and slow down brain activity, which can make you feel calm and happy, while reducing anxiety and alertness.
When it comes to sleep and relaxation, L-theanine is somewhat of a miracle. It is no surprise that sleepfoundation.org are a huge proponent of this amino acid.
It supports sleep by increasing brain waves called alpha waves, which are more common when people are relaxed or drowsy. Some studies have shown that taking L-theanine supplements can increase alpha waves in the brain.
A recent systematic review analyzed the results of several other studies that looked at the effects L-theanine on stress and anxiety in humans. It found that taking L-theanine supplements may be helpful in reducing stress and anxiety in people who are exposed to stressful conditions.
If you want to take a deep dive into L-Theanine, then this guide has you covered.
Tryptophan
Tryptophan is an amino acid that is a precursor to serotonin, a neurotransmitter that plays a role in sleep.
When tryptophan is consumed, it is converted into serotonin in the body, which can then be converted into melatonin, a hormone that helps regulate sleep-wake cycles. Some research suggests that increasing the availability of tryptophan in the brain can help promote sleep.
Tryptophan supplements have been shown to improve sleep in people with insomnia. A 2022 meta-analysis found that taking tryptophan supplements can help people fall asleep faster and wake up less during the night. In particular, people who took more tryptophan (1 gram or more) had an easier time falling asleep and staying asleep compared to those who took less tryptophan.
Ashwagandha
Ashwagandha is a herb that is commonly used in Ayurvedic medicine to help with a variety of health conditions, including anxiety, stress, and difficulty sleeping.
Some studies have suggested that ashwagandha may have a sedative effect and may help to improve sleep quality.
In a 2021 review of 5 randomized controll trials involving 400 people, it was found that Ashwagandha can help improve sleep, especially for people with insomnia. It also helps people feel more alert when they wake up and reduces anxiety. Researchers deemed it safe to take and not having any serious side effects, concluding that Ashwagandha could be a good option for people who want to sleep better and feel less anxious.
Other Well-Documented Ingredients
While the 5 above are widely considered to be the most potent natural sleep ingredients, there are a handful of other notable compounds that have been shown to support sleep:
Valerian root: This is a herb that has been used for centuries to improve sleep. It is thought to work by increasing the amount of a chemical called GABA in the brain, which can help relax the nervous system.
Lavender: Lavender is a herb that has a long history of use as a natural sleep aid. It is thought to work by producing a calming effect on the body and the mind, which can help reduce anxiety and promote relaxation.
Montmorency cherry: A type of tart cherry that is high in called melatonin. Some research suggests that consuming Montmorency cherry may help improve sleep by increasing the body’s production of melatonin. In addition, Montmorency cherry may have antioxidant and anti-inflammatory properties that could contribute to its potential sleep-promoting effects.
5-HTP: A compound that is naturally produced in the body from the amino acid tryptophan. It is a precursor to the neurotransmitter serotonin, which is involved in the regulation of mood, sleep, and appetite. Some research suggests that supplementing with 5-HTP may help increase serotonin levels in the brain, which may in turn help improve mood and sleep. Some studies have also found that 5-HTP may be effective for reducing anxiety and improving sleep in people with insomnia. However, more research is needed to fully understand how 5-HTP works and to determine its safety and effectiveness. It’s always a good idea to talk to a healthcare provider before starting any new supplement regimen.
Passion Flower: A herb that has been traditionally used for its calming and sleep-promoting effects. It is thought to work by increasing the levels of a chemical called GABA in the brain, which helps to relax the nervous system and promote sleep.
Conclusion
While we might feel reluctant to use a sleep-aid, do remember that these supplements are designed to be used as tools – not crutches. Do not go in with the misconception that you will need supplementation foer the rest of your life.
Natural sleep aids, supplements and remedies are supposed to treat acute sleep conditions. However, if you are a chronic insomniac, extended use should not cause any harm.
Ideally, you should use these to help reset yourself, and re-establish a healthy lifestyle routine alongside good, consistent sleep hygeine.
We always recommend consulting a medical professional before trying any supplements.
With that said, this guide lays out the criteria and standards that should inform your decision when choosing a sleep supplement.
With these factors taken into consideration, we concluded that Noobru Lucid is the best natural, safe sleep aid on the market.
Our Top Choice For 2023
Noobru Lucid is the only natural sleep supplement we could find that contains 18 clinically proven ingredients shown to enhance deep sleep and even induce lucid dreaming. What also makes Lucid so unique is the fact it comes in a eco-friendly sachets. Meaning you can sip on a cool, refreshing cherry-flavoured drink that reduces stress and anxiety, while helping to fall asleep quicker. With excellent trust pilot reviews, and a 30-day money back guarantee – Noobru Lucid is a clear winner in our eyes. Plus, they ship internationally.
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