Top 8 Natural Sleep Supplements That Work

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by Fullscript


Suffering from sleeplessness? Looking for the best sleep supplements that are safe and scientifically tested to help you sleep better? Chances are if you are an adult, you’ve had trouble sleeping. Recent studies have found that 1 out of every 3 adults in the US do not get the recommended seven hours of sleep regularly, while millions of adults around the globe suffer from sleeplessness and insomnia nightly. The good news is, there are proven natural remedies for deep sleep that really work.

Whether you want to fall asleep faster, beat jet lag, adjust to shift work, or just have trouble sleeping, taking a natural sleep supplement before bed can definitely help you get a better night’s sleep.

woman in her room cross-legged sitting on bed with green plants around her
If you want to live a long and healthy life, the quality of sleep you are getting needs to be a top priority.

Using a Natural Sleep Aid or Supplement To Improve Your Quality of Sleep

If you want to live a long and healthy life, the quality of sleep you are getting needs to be a top priority. The problem is, in our technology-driven society, getting 8-9 hours of restorative sleep on a regular basis feels next to impossible.

That’s where natural sleep supplements can come in and help give you a little extra help improving your night’s sleep. It’s important to know how different sleep supplements work, correct dosage, frequency, and timing.

The Top 8 Natural Sleep Supplements

We’ve rounded up 10 of the best natural sleep supplements that have been scientifically proven to help you get the deep, restful sleep you want and need.

1. Melatonin: The Best Sleep Aid Choice for Jet Lag or Shift Work
Melatonin has been shown to help with certain sleep disorders, such as jet lag, problems related to shift work, delayed sleep phase disorder, and some sleep disorders in children. Furthermore, melatonin has been shown to improve total sleep time, efficiency, non-REM sleep, and REM sleep latency. People taking melatonin fell asleep 7 minutes faster and sleep 8 minutes longer on average, according to a 2013 analysis in the journal PLoS One.
Taking Melatonin| Dosage for Sleep: Research suggests 2mg of melatonin are beneficial enough for most people over 18 that have trouble falling asleep and becomes more effective after taking it for several weeks. Most research finds that melatonin is best taken 30-60 minutes before bed. When using melatonin to help curb jet lag symptoms, 0.5-5mg taken the day and first couple days following flying have been shown to be effective. For shift work, one study found by taking 1.8mg of melatonin 30 minutes before falling asleep, participants slept longer.

grains fruits and nuts on a table including cherries, bananas, walnuts, oats
People taking melatonin fall asleep 7 minutes faster and sleep 8 minutes longer on average.

2. Passion Flower: A Cup of Tea Before Bed for Anxiety & Insomnia
An herbal remedy that has been known to calm anxiety should no doubt help people get some Zs. In 2011, a trial with 41 subjects found that compared to a placebo, those who took passionflower for sleep problems had a much easier time overcoming any insomnia.
Taking Passion Flower | Dosage for sleep: For now, there is no formal dosage for passionflower set by the NIH and more research needs to be done. An article published by the University of Maryland Medical Center claims a cup of passionflower tea one hour before bed may help insomnia, but we recommend speaking with your doctor first if you are considering passion flower as a sleep aid.

purple and red passion flower placed on grey wooden table
An herbal remedy that has been known to calm anxiety.

3. Valerian Root: Mildy reduce sleep disturbances and withdrawal?
According to a 2002 study, Valerian root may significantly improve sleep quality ratings in people withdrawing from benzodiazepine. Furthermore, Valerian was found to catalyze nights of perfect sleep for 44% of participants and improved sleep for 89% of participants in one double blind study.
Taking Valerian | Dosage for Sleep: According to a 2007 systematic review of valerian as a sleep aid, 120 mg to 450 mg of valerian root daily may improve sleep disturbances, but people using amounts of 900 mg or more as a sleep aid often experienced morning sleepiness.

valerian root placed on brown wooden table
Valerian root may significantly improve sleep quality ratings in people withdrawing from benzodiazepine.

4. Lemon Balm: Helping Restless Get Their Sleep?
Lemon Balm, also known as Melissa officinalis, has been used to treat anxiety and sleep in restless children despite mixed reviews from conducted research. In a 2006 study involving over 900 children suffering from dyssomnia and lemon balm’s therapeutic ability, over 80% of the child participants experienced an improvement, but several past studies have also found little difference between a placebo and a control groups receiving lemon balm.
Taking Lemon Balm | Dosage for Sleep: A 2011 study that found that 300 mg of standardized Lemon balm twice a day can be effective at reducing stress and improving sleep in adults suffering mild to moderate sleep disorders. We recommend talking to your doctor about lemon balm dosing.

lemon tea in a transparent cup with a spoon placed on a wooden table
Lemon Balm, also known as Melissa officinalis, has been used to treat anxiety and sleep in restless children.

5. GABA: The Key to Curbing Nighttime Trips to The Bathroom?
GABA (gamma butyric acid) is a naturally occurring chemical compound produced in the brain that helps to calm the excitability of neurons. In a 2013 study on elderly men with frequent night urination, GABA proved to enhance sleep length, quality and greatly curbing nighttime urination. And it cuts your wait time for Z’s in half. in a study published back in 2017 that took place at UCLA School of Medicine, people who were given a GABA supplement were able to fall asleep in almost less than half the time it took those taking placebos and increased their time spent sleeping by approximately 73%.
Taking GABA | Dosage for Sleep: We recommend consulting with a healthcare expert about GABA dosing. A 100mg daily dosage of GABA was found to help people fall asleep more quickly, according to a study conducted in 2015.

5 pickled ingredients in 5 glass jars with person stuffing one jar with fork
GABA proved to enhance sleep length, quality and greatly curbing nighttime urination.

6. l-Theanine: Helping Kids with ADHD Sleep Better or Harmful to Health?
I-Theanine is an amino acid that is commonly found in teas; especially green tea. There has been research done showing that L-theanine improved sleep in animals and humans. A 2011 study specifically looked at the effects of L-theanine on 98 boys aged 8 to 12 and found improvements after 6 weeks, but the European Food Safety Authority has come out and cautioned consumers to be wary of the health claims associated with L-Theanine.
Taking l-Theanine | Dosage for sleep: A dosage of 200-400mg, 30-60 minutes before bed has been shown to improve sleep.

green team power in small cup with stir stick and tea cup with green tea with spoon and milk jug
I-Theanine is an amino acid that is commonly found in teas; especially green tea.

7. B-6: Remember Your Dreams & Stay Regulated
Vitamin B-6 helps regulate sleep patterns. By failing to obtain an adequate amount of vitamin B-6 in your diet, you may limit the amount of serotonin in your body, potentially leading to disturbed sleep patterns and insomnia. A deficiency in B6 may cause insomnia and difficulty sleeping. B6 has proven to stimulate the brain during sleep phases of REM, and individuals often say it gives them more vivid dreams.
Taking B-6 | Dosage For Sleep: The recommended intake of B-6 each day is 1-2mg a day. Your requirement increases as you get older. For vitamin B6 deficiency that may be causing sleeplessness: In most adults, the typical dose is 2.5-25 mg daily for three weeks then 1.5-2.5 mg per day thereafter. In women taking birth control pills, the dose is 25-30 mg per day, according to The Natural Medicines Comprehensive Database.

cooked salmon with tomatoes greens and lemon slices on a white plate placed on wooden blue table
Vitamin B-6 helps regulate sleep patterns.

8. Magnesium: A Good Sleep Supplement for Restless Legs
Research has shown that supplementation through magnesium can improve the quality of sleep in adults, helping adults fall asleep faster and longer. Among many other health benefits, Magnesium supplements have also been found to be an effective treatment for Restless leg syndrome and other periodic limb movements during sleep (PLMS)
Taking Magnesium | Dosage for Sleep: The National Institute of Health recommends a daily dietary intake of 400-420 mg of magnesium for adult men and 310-360 mg for adult women. To use magnesium as a sleep aid, take it about 1 to 2 hours before you’d like to fall asleep.

pieced of chocolate, yogurt, avocado, grains, beans, bananas, greens in white bowls on blue surface
Magnesium supplements have also been found to be an effective treatment for Restless leg syndrome.

Many people find that choosing natural supplements over prescription sleep medications, not only work better than any Rx sleeping pills, but you wake up feeling refreshed and restored instead of groggy and lethargic!

Finding The Sleep Supplements You Need on Fullscript

Looking to browse and buy supplements today to start your sleep hygiene routine? Try searching any of the 8 natural supplements listed above in our Fullscript catalog and find a trustworthy brand and dosage that works for you.

We recommend that you consult your physician before starting on any new supplement program or regime.

Establishing A Sleep Routine and Rituals Before Bed

It can be helpful to try out a natural sleep supplement and develop habits that promote good health and more energetic days. For example, you can prepare your mind and body for sleep by developing a relaxing bedtime routine. Check out our natural ‘best practice’ sleep tips we’ve put together on the dos and don’ts before bed.

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