Melatonin is the most common natural sleep aid, but it isn’t for everyone and it’s not a natural cure-all that most people think it is, says Dr. There is no official recommended dosage for melatonin, but the suggested dosage is half a milligram to five milligrams one hour before bed, per Cleveland Clinic. “ Melatonin is a hormone our body already produces and it may have some benefit in shortening time to fall sleep,” Dr. Singh notes that compared to many other options, it has the largest amount of research behind it. Melatonin is one of the most popular natural sleep aids on the market. “Everyone is busy, but you have to make time for sleep.” Try some of these natural sleep aids below to help you drift off into dreamland. “Sleep is a good investment,” says Melissa Snover, registered nutritionist, and CEO and founder of Nourished. The most important thing is to recognize the issues caused by a lack of sleep and to then make sleep a priority. If a lack of sleep is affecting your life, the good news is that there are lots of ways to improve your sleep, starting tonight, including natural options. Speak to your doctor before trying anything, and be aware of any possible interactions with other medications you may be taking. The most notable is increased drowsiness the following day. However, not all of these natural sleep aids have extensive research behind them-and it’s also worth noting that natural solutions can still cause side effects. These herbs and supplements may increase relaxation, leading to sleep. “Quality sleep is the foundation on which everything else is built-If you want to lose weight, improve your workouts, better your mental health, or increase your energy levels, better sleep can make accomplishing those things easier.” Natural solutions might help you sleepĮxperts agree that if you’re having trouble getting some quality shut-eye, a natural sleep aid is worth a try over options like alcohol or pharmaceuticals, which of course can have negative side effects. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.Ī good night’s rest can also lower the risk of serious health problems, increase cognitive function, improve mood/mental health, and lead to an overall healthier and happier life, says Dr. Be cautious about taking dietary supplements if you are pregnant or nursing. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Every organ system relies on repairing and restoring itself while sleeping.”ĭietary supplements are products intended to supplement the diet. “It is vitally important for the entire body, head to toe. That’s why we need to “wake up to the importance of sleep, pun intended,” says Abhinav Singh M.D., F.A.A.S.M., medical director of the Indiana Sleep Center. Sleep is how your body rejuvenates and restores itself. Extended or chronic sleep loss can lead to weight gain, chronic mood disorders, and even heart disease. “Poor or insufficient sleep can worsen depression/anxiety, lead to issues with memory, increase chances of cardiovascular disease, slow cognitive processing, and a lower quality of life,” says Shelby Harris, M.D., Director of Sleep Health at Sleepopolis. Unfortunately, more than 60 million Americans suffer from poor sleep and over one third of Americans don’t get at least the recommended seven to nine hours of sleep each night.Ī lack of sleep, or sleep deprivation, can also have extensive side effects beyond fatigue.
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