Ditch the Melatonin and Try These 7 All-Natural Sleep Aid Alternatives Instead (2024)

3 min read

It's no secret how vital sleep is to your day-to-day functioning. Sleep strengthens your immune system, boostsheart health, repairs muscle tissue, promotes memoryandeven bolsters yourmental health.Despite sleep being essential to our overall well-being,one-third of adults have insomnia symptoms. And if you're one of them, getting that all-important shut-eye mayseem impossible at times. Eventhe classic tricks, such as reading in a room other than your bedroom and avoiding blue light, can prove ineffective. Before you know it, sleep deprivation turns you into a cranky, dazed, unhealthy version of yourself.

When you search the internet for natural remedies for sleep disturbance,melatoninsupplements are usually the first recommendation.However, if you'reskeptical about sleep supplements, experiencethe side effectsor wouldjust rathernot take any pills that may leave you groggy in the morning, here are seven natural sleep aids and techniquesto tryto help ease your insomnia.

For more tips on better sleep, check out the best food to eat before bed, how to take a coffee nap and how to create the perfect sleep playlist.

Use CBD oils, gummies or creams

CBD, also known as cannabidiol, is derived from hemp plants. CBD is asafe and effectivetreatment for insomniathat contains almost no THC, the substance in marijuana that alters one's mental state. Many studies suggest that CBD is veryeffective in promoting sleepanddecreasing anxiety. It comes in many forms, such as oils and lotions. Use before bed to promote sleepiness and relaxation.

Brew a hot cup of herbal tea

Brewing tea is an ancient practice. Chamomile, valerian root and magnolia tea are all natural remedies for anxiety, stress and insomnia. Drink a cup of one of these herbal teas at least an hour to two before bed -- this gives you time to relax, enjoy the tea and use the bathroom before lights off. Be sure to look at the nutrition label to make sure no caffeine has been added to the ingredients.

Put a drop of lavender oil on your pillow

One of the more popular household remedies -- essential oils. If tea is not your favorite way to relax before bedtime, floral and herbal fragrances are good ways to aid sleep. Some popular essential oils for sleep are lavender, chamomile, and bergamot. Essential oils should never be ingested, but you can put a little drop on your pillow at night. You can also diffuse essential oils into the air or use dried lavender to make a tea.

Pro Sleep Tip

Put a few drops of this lavender essential oil in a diffuser to help you drift off. You can also dilute in water and spray a little on your pillow.

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Drink tart cherry juice

Sour cherry juice from tart cherries canincrease melatonin productionin those who consume it before bedtime. In the same study, the group that drank the cherry juice spent more time in bed andasleepand achieved higher overall sleep efficiency.Thissuggests that tart cherry juice has the potential to aid insomnia.

Try dried passionflower or extract oil

Not to be confused with passionfruit -- passionflower is a fast-growing vine that produces vibrant flowers.Not only is the plantbeautiful, but itcan even help you fall asleep through herbal tea or extract oil.A recent study concluded that passionflower hasthe potential to treat insomnia. However, itisn't recommendedfor those who are pregnant.

Make sure you're getting enough magnesium

Magnesium, a powerful nutrient, is responsible for regulating hundreds of processes in the body -- including sleep. Magnesium is found naturally in foods such as nuts and seeds, spinach, soy milk, yogurt and whole grains. Try lightly snacking on foods high in magnesium an hour or two before bed. If you believe that you aren't getting enough magnesium in your diet and suspect it could help your sleep, try adding a supplement.

Practice yoga and meditation before bedtime

Strenuous exercise before bed is not always a good idea, but practicing light yoga or meditation before bed has been linked to decreased insomnia and better sleep. Go through simple yoga poses, such as cat-cow, forward fold or bridge, focusing on your breath and feeling the stretch. There are also many self-guided meditation apps available.

For more health tips, here's how to create the ideal environment for better sleep and how to sleep cooler without air conditioning.