Melatonin Supplements

Melatonin is a hormone that regulates the sleep-wake cycle. Taking a melatonin supplement can help people who struggle with jet lag, shift work sleep disorders, or insomnia. It’s most effective when taken 30–60 minutes before bedtime​.

Herbal Teas (Chamomile, Valerian, and Lemon Balm)

Herbal teas like chamomile, valerian root, and lemon balm have mild sedative effects that promote relaxation. Chamomile is known for its calming properties, while valerian root may help improve sleep quality. Lemon balm can reduce stress and anxiety, making it easier to fall asleep​.

Tryptophan-Rich Foods

Tryptophan is an amino acid that helps produce serotonin and melatonin, both essential for sleep. Foods like turkey, nuts, dairy, and bananas can help naturally boost these sleep-promoting hormones. Consuming tryptophan-rich foods with complex carbohydrates enhances absorption and effectiveness.

Weighted Blankets

Weighted blankets provide deep pressure stimulation, which can reduce anxiety and improve sleep quality. They help activate the parasympathetic nervous system, creating a sense of calmness that can make falling asleep easier​.

White Noise Machines & Relaxing Music

White noise machines create a consistent sound environment that can block disruptive noises and promote deeper sleep. Additionally, listening to slow, calming music (60–80 BPM) before bed can lower heart rate and ease stress, improving overall sleep quality​.

Magnesium Supplements

Magnesium plays a role in muscle relaxation and stress reduction. It helps regulate neurotransmitters involved in sleep, such as GABA. Magnesium-rich foods (leafy greens, nuts, and seeds) or magnesium supplements can improve sleep onset and quality​.

Try a Sleep Aid Tonight! Incorporating these sleep aids into your nightly routine can help improve your sleep naturally. Always consult a healthcare provider before adding new supplements to your routine.