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Top 10 natural sleep aid supplements in 2022


Top 10 natural sleep aid supplements in 2022

Top 10 natural sleep aid supplements in 2022

Sleep is a vital function that helps the body to recover and regenerate. Getting a good night's sleep is essential for overall health and well-being and can help improve productivity, cognitive function, and mood. Unfortunately, many people suffer from poor sleep or insomnia, which can have a negative impact on their health and well-being. There are many ways to improve sleep, including changes to diet, exercise, and bedtime routines.

 One popular method for improving sleep is the use of natural sleep aids. Natural sleep aid is a supplement or herbal remedy that helps to promote relaxation and peaceful sleep. There are many different types of natural sleep aids available, and each has its own unique properties.

 In this article, we will discuss the best natural sleep aids available in 2022. We will look at the benefits and drawbacks of each type of sleep aid and provide advice on how to choose the best supplement for you.

What Is a Natural Sleep Aid?

Natural Sleep Aids are products that could potentially treat mild to moderate insomnia and some sleep issues. Separate brain functions are involved in the maintenance of natural sleep. It includes natural hormones like melatonin or some plants.

Natural sleep aids are simpler and less harmful than prescription sleeping pills. The side effects and risks of natural sleep aids are also better than prescription sleep aids such as those containing barbiturates.

Are Sleep Aids Safe?

Any medication, including natural sleep aids, can have unanticipated side effects and risks. Because supplement regulation isn't nearly as strict as pharmaceutical regulation, the products you buy may contain varying amounts of active ingredients in each batch. If you're going to try a supplement, go with a major supplement manufacturer to increase the chances of better quality control.

Remember to consult your doctor before taking any supplement, especially if you have a preexisting medical condition or are taking prescription medications.

Top 10 natural sleep aid supplements:


Melatonin is a hormone produced in the pineal gland. It regulates our sleep/wake cycles.

Why Is Melatonin So Effective?

Melatonin has been used as a treatment for insomnia since the 1950s. In fact, it was first discovered in 1958 when scientists were looking for a substance that would help regulate the body’s sleep/wake cycle. They found that melatonin did just that, and it became one of the first “sleep aids” available.

How Does Melatonin Work?

Melatonin is produced naturally by our bodies at night, and it helps us fall asleep. It also helps keep us awake during the day, helping us stay alert and focused. This hormone is released throughout the body, but it’s especially concentrated in the pineal gland, located near the brain stem.

Benefits of Melatonin.

Melatonin for insomnia

Melatonin has been one of the oldest known hormonal treatments for insomnia. It has been studied and utilized throughout history for its health benefits, and studies and research continue this hormone.

Sleep and mental health are inextricably linked. A person will cycle through over four stages of sleep every 90 minutes or so. During the first phase of sleep, the body temperature drops, and the heart slows down. In the fourth phase, the body is grinding through physiological changes and prepares to face the day.

Disruptions to this specific transition between stages of sleep can ultimately have a negative impact on your brain. If you're losing sleep due to stress, your emotional regulation may not function properly. Additionally, your cognitive function may be impaired, and your life is at risk. 

Melatonin for anxiety

Now that we know about the evidence of a link between melatonin and mental health, let's look at it.

Most of the research on melatonin has been done on humans who had undergone surgery. Surgery is often a stressful procedure, and doctors occasionally prescribe pills and other medications to help their patients cope with such stress. However recent research suggests that melatonin also has benefits, regardless of the presence of anxiety.

A 2015 meta-analysis on the use of natural melatonin for anxiety found that melatonin use before surgeries was effective in reducing anxiety when compared to placebo. Confirming these results, other studies found that melatonin was as effective as anti-anxiety medication drugs and was always better than just taking no pills. 

Side Effects of Melatonin

Melatonin is safe when taken at recommended doses. However, some people do experience side effects such as drowsiness, headache, nausea, and dizziness. If these symptoms occur, stop taking melatonin and consult with your doctor.

Dosage Recommendations

There are different recommendations for how much melatonin to take each night. Most experts recommend between 0.5 mg and 3 mg per dose. You should start by trying one dose and then gradually increasing the dosage until you find what works best for you.

Is there any interaction between contraceptive pills and melatonin?

Birth control pills (contraceptive drugs) interact with melatonin, so use them with caution. Birth control pills appear to increase the amount of melatonin produced by the body. Melatonin may have greater effects and side effects when combined with birth control pills.


Chamomile is an herb with a calming effect on the nerves, is a mild sedative, and can treat nightmares, insomnia, and other sleeping issues.
Top 10 natural sleep aid supplements in 2022

5-hydroxytryptophan (5-HTP)

5-HTP is a natural chemical produced by amino acids found in our bodies that aids in the production of serotonin. When taken as a supplement in doses ranging from 200 to 400 milligrams, it may increase serotonin and melatonin production, which are beneficial for a variety of conditions, including sleep difficulties.


Many people use lavender as a natural remedy for its calming properties. It is frequently used in aromatherapy and tea blends. Researchers discovered lavender aromatherapy to be a "safe, accessible, and effective intervention for self-reported sleep issues" in a study on the inhalation of lavender essential oil.

Top 10 natural sleep aid supplements in 2022

Valerian root

Valerian root is a popular herbal supplement for sleep and relaxation that is commonly consumed as a tea or supplement. According to the Sleep Foundation, herbs have been shown to safely improve relaxation and sleep, but they should be used with caution and should not be used long-term or in conjunction with other sleep aids, sedatives, or anti-anxiety medications. The sedative nature of valerian root can help with sleep issues, but it can cause drowsiness the next day.

Top 10 natural sleep aid supplements in 2022


If you've heard of magnesium, it's probably because of its beneficial effects on muscle relaxation, making it an excellent post-workout supplement. However, this property makes it an excellent supplement for promoting sleep.

Magnesium is a mineral that occurs naturally in the body and is found in bones, soft tissue, and blood. It may have a positive effect on sleep due to its ability to relax our body and reduce stress. Magnesium can be found in a variety of foods, including whole grains and dark, leafy vegetables.

On a chemical level, magnesium promotes sleep by activating the parasympathetic nervous system, which oversees inducing calm and relaxation.

Montmorency cherry

Melatonin is a popular natural sleep aid, but there is one drawback to synthetic melatonin supplements: high-dose melatonin supplements have been linked to excessive daytime sleepiness, which you should avoid when using natural sleep aids.

But there is natural melatonin derived from Montmorency tart cherry that can help.

Tart cherry juice can boost melatonin levels and make tryptophan, a sleep-promoting amino acid, more available; it improves sleep quality and duration in healthy adults.

Several studies have found that it improves sleep quality and makes it easier to fall asleep, and it may also help treat insomnia.

Top 10 natural sleep aid supplements in 2022

Lemon Balm

Lemon balm, a member of the mint family, has been used since the Middle Ages to treat anxiety, improve mood, and induce sleep. Though sleep medicine has advanced significantly since the days of knights and feudal overlords, the herb remains a popular calming agent, most found in teas and lotions.

A recent study found Lemon Balm to be effective at reducing anxiety and restlessness.

Top 10 natural sleep aid supplements in 2022

Kava Kava

Kava Kava is a Pacific Island crop that has long been regarded as an effective natural sleep aid. Although nearly stable for centuries among native Polynesians, the tropical plant has only recently begun being explored as an herbal medicine elsewhere. Nonetheless, the plant has been popular among Native Hawaiians and some Micronesians for more than a thousand years D.H.

Research is limited, but it appears that the plant's root contains sedative properties that could be useful for stress management, anxiety reduction, and sleep. But the herb is not expected to play an important part in future herbal medicine because of the costs involved with its production.

People often take kava kava typically in pill form, which can be taken during the day or at night. 

Top 10 natural sleep aid supplements in 2022


This genus includes several species native to the Americas that have been used for centuries to treat a variety of health ailments, including boil infections, ear infections, and stress-related fatigue. Passionflower extract is a common remedy for anxiety and insomnia in more modern times.

Top 10 natural sleep aid supplements in 2022

5 Ways to Get More Sleep Tonight

- Maintain a routine.

A regular sleep schedule is beneficial to the human body. Commit to going to bed at (or close to) the same time every night and waking up at (or close to) the same time every morning, even on weekends.

- Avoid stimulants for at least six hours before going to bed.

Skip the afternoon or evening coffee, as well as any other caffeinated beverages you consume later in the day. Also, keep in mind that some nutritional supplements and foods, such as chocolate, can be stimulating. Certain prescriptions, such as blood pressure medications, also act as stimulants. Consult your doctor about taking those prescriptions earlier in the day.

-Reduce your evening light exposure

Turn off all screens at least an hour before bedtime (or two hours for patients who are sensitive to sleep problems).

Light suppresses melatonin production, and blue light emitted by your phone screen and other devices suppress melatonin production even more. So, yes, turn down the lights. If you can't get away from your screens, consider investing in blue light-blocking glasses, which have been shown to improve melatonin secretion and sleep.

- Don't eat or drink anything close to bedtime. 

You're less likely to sleep well if your body is actively trying to digest a large meal as you lie down. Some people get reflux if they eat too close to bedtime, which naturally keeps them awake. Meanwhile, drinking less reduces the likelihood of waking up in the middle of the night to use the restroom.

- Stimulus control therapy

It is unquestionably the best, and it works even better than prescription medication. First, you commit to a regular sleep and wake schedule, as well as creating a sleep-friendly bedroom environment—cool, dark, and quiet. From now on, only use your bed for sleeping (and perhaps sex). If you are awake for more than 10 minutes at any point in your bed, get up and leave the room. When you're tired again, go back to bed. Get up at the same time every day, no matter how much or how little sleep you've gotten, and don't nap during the day. You'll gradually train your body to associate your bed with sleep so that if you don't sleep, you'll feel groggy.


A good night’s rest is essential for a healthy lifestyle. However, getting enough sleep isn’t easy. Many people struggle to fall asleep at night because they’re too busy thinking about work, family, or other things. There are a lot of sleep aid supplements that may help.