Sleep is important for good health, but many of us find it difficult to get deep sleep. This can be due to a number of physical and mental reasons, such as depression, anxiety, stress, and terrible lifestyle choices that lead to insomnia.
Sleep loss is also linked to an increased risk of depression, stroke, heart disease, high blood pressure, and obesity. So, it’s very important to try to get enough sleep.
Here are some natural sleep aid supplements that can be added to your daily diet to help you have a good night’s sleep throughout the night.
Magnesium is an incredibly effective mineral for relieving stress and helping you and your muscles relax. You may already be aware of Magnesium’s effectiveness in treating insomnia, as it essentially prepares the body for sleep.
Studies have also shown that magnesium calms the body and the mind, making it easier to fall asleep(1). Research showed that magnesium supplementation helped older people sleep quickly and in getting a deep sleep(1).
Magnesium also aids in the production of melatonin, which you will find later on this list. Melatonin also helps prepare the body for sleep. Magnesium is most naturally found in dark, leafy green vegetables, beans, seafood, and whole grains.
Melatonin is a naturally occurring hormone that is essential to the sleep-wake cycle in humans. Melatonin controls the’ N1 Phase’ or ‘light sleep’ that regulates your circadian rhythm based on the light source, signaling to your body that darkness is a signal for nighttime sleep (2).
If you don’t receive enough sunshine during the day or sleep at night, you may need a melatonin boost. However, the easiest way to enhance melatonin levels is to get enough sleep.
But, if you cannot sleep peacefully, melatonin supplements may be a viable alternative for those with sleep disorders or difficulty falling asleep.
B vitamins are essential for brain development and function, heart health as well as immunological function, DNA activity, and the formation of red blood cells.
What about B6 vitamin and sleep, though? vitamin B6 can help you remember your dreams and facilitate lucid dreaming(3). It also aids in the production of melatonin and serotonin which are essential for restful sleep and mood regulation.
There is also a strong correlation between insomnia and depression. B6 deficiency can increase the likelihood of depression and its associated illnesses, including circadian rhythm disturbances, insomnia, and even hypersomnia, as well as trouble adhering to any routine(4).
Therefore, it is necessary that you have adequate levels of this vitamin for better sleep. You can obtain this vitamin from supplements or thorough veggies and fruits. Vitamin B6 is naturally found in potatoes, spinach, carrots, and banana.
Have you ever been advised to drink a glass of warm milk to sleep better? Calcium found in milk plays an important role in our sleep cycles, specifically the REM period( rapid eye movement, the deep sleep ) (5). Because calcium helps the body use the amino acid tryptophan, it has a sedative effect that aids in falling asleep.
Therefore, it is not surprising that a calcium deficit might produce restlessness and wakefulness. Apparently, grandma was correct about drinking a glass of milk before bed!
In addition to dairy products, calcium-rich foods include bread and fortified-flour products, fish with bones such as pilchards and sardines, and dark green vegetables such as turnip, kale, and spinach.
There are no bells and whistles when it comes to this sleep aid option. Our best product Sleep Optimum is an advanced sleep supplement that uses four well-researched sleep-inducing ingredients, calcium, magnesium, melatonin, and Vitamin B6. The formula is fantastic and recommended by doctors. So, if you are looking for the best budget-friendly, effective product on the market for your sleep issues, it may be the best choice for you.
- Baaij JHFd, Hoenderop JGJ, Bindels RJM. Magnesium in Man: Implications for Health and Disease. Physiological Reviews. 2015;95(1):1-46.
- Fatemeh G, Sajjad M, Niloufar R, Neda S, Leila S, Khadijeh M. Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. J Neurol. 2022;269(1):205-16.
- Aspy DJ, Madden NA, Delfabbro P. Effects of vitamin B6 (pyridoxine) and a B complex preparation on dreaming and sleep. Perceptual and Motor Skills. 2018;125(3):451-62.
- Zhao M, Tuo H, Wang S, Zhao L. The effects of dietary nutrition on sleep and sleep disorders. Mediators of inflammation. 2020;2020.
- Astori S, Wimmer RD, Prosser HM, Corti C, Corsi M, Liaudet N, et al. The CaV3. 3 calcium channel is the major sleep spindle pacemaker in the thalamus. Proceedings of the National Academy of Sciences. 2011;108(33):13823-8.