The Best Natural Sleep Aids Several of the most popular natural sleep aids include melatonin, GABA, tryptophan, 5-HTP, CBD and THC,
Melatonin: Melatonin is considered one of the safest over-the-counter sleep aids, with few side effects. A prescription drug called ramelteon is designed to mimic the effects of melatonin. Like melatonin, it is not considered habit-forming and it does not affect balance.
Melatonin is most often recommended for people with circadian rhythm conditions like delayed sleep-wake phase disorder or whose circadian rhythms are compromised by jet lag. It is also used for some sleep disorders in children.
Magnesium: Magnesium is an essential mineral that our bodies need to thrive. Many people don't get enough of it from diet alone. Many types of magnesium supplements are available, but magnesium bisglycinate shows the most promise for sleep.
Natural alternatives to melatonin, such as magnesium, valerian root, l-theanine, chamomile, and passionflower, are all-natural remedies that have been used for centuries to promote relaxation and help people get a better night's sleep.
Antihistamine sleep-aids (like doxylamine succinate and diphenhydramine) are largely considered to be “non-habit-forming,” because they do not cause physical dependence.
Magnesium is best for those with magnesium deficiency, insomnia due to stress or anxiety, or muscle pain and cramping. On the other hand, melatonin is considered best for those who suffer from circadian rhythm disruption, hormonal imbalances, or melatonin deficiency.
Melatonin alternatives include magnesium, GABA, valerian root, and tart cherry. If you regularly struggle to fall or stay asleep, speak with your physician, who can determine if underlying issues are causing your sleep problems.
Valerian (Valeriana officinalis)
In the elderly, should prescription medication be necessary, the first-line treatment is nonbenzodiazepines (e.g., zolpidem, eszopiclone, zaleplon, and ramelteon) as they have been found to be safer and better tolerated than tricyclic antidepressants, antihistamines, and benzodiazepines.
One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles.
Physical causes of tiredness
iron deficiency anaemia. underactive thyroid (hypothyroidism) sleep apnoea.
Find ways to relax.
A warm bath or a massage before bedtime can help prepare you for sleep. Create a relaxing bedtime ritual, such as taking a hot bath, reading, soft music, breathing exercises, yoga or prayer.
Supplementing vitamin B6 may improve sleep quality and duration. A 2019 study also found that taking a supplement of magnesium, melatonin, and vitamin B complex for 3 months improved sleep and helped treat insomnia.
Melatonin is a hormone that influences circadian rhythms, or the body's internal clock. Both melatonin and magnesium can help you fall asleep faster and stay asleep longer, but magnesium may be better at improving overall sleep quality.
Keep it Simple
Supplementing both the mineral magnesium and melatonin together promotes a deeper, longer, more restful sleep.
You can also try magnesium supplements to improve sleep, Dimitriu says. The recommended supplement dose is between 270 mg to 350 mg for men and 280 mg to 300 mg for women. However, do not exceed the upper tolerable limit of 350 mg a day or you may experience abdominal cramps and diarrhea.
Doxylamine is one of the strongest OTC sleep aids. It is an antihistamine. However, it is only suitable for short-term use. A person should contact a doctor and check that doxylamine is safe for them to use before taking it.
Rozerem can be prescribed for long-term use, and the drug has shown no evidence of abuse or dependence. Suvorexant (Belsomra): It works by blocking a hormone that promotes wakefulness and causes insomnia. It is approved by the FDA to treat people that have insomnia due to an inability to fall asleep or to stay asleep.
Regardless of whether it truly helps with sleep or not, Dr. Ramkissoon doesn't recommend taking melatonin long-term.