Natural sleep aids are usually derived from plants or are supplements to naturally occurring substances in your body. Before incorporating them into your routine, it is advised that you consult a healthcare provider, as they may have long-term side effects.
GABA, or gamma-aminobutyric acid, slows down signals from your brain to your nervous system, which can help you feel calmer. Before going to bed, consider drinking a mug of chamomile tea or taking a supplement with 200–270 mg daily.
A gram of tryptophan taken approximately one hour before bedtime in otherwise healthy individuals may help induce tiredness and enhance the quality of sleep, according to research. Additionally, the amino acid has been shown to improve mood, lessen anxiety and sadness, and raise levels of the hormone GABA, which aids in relaxation. To determine whether this impact can treat sleep apnea or persistent insomnia, more research is necessary. Furthermore, especially at larger dosages, tryptophan supplements may have a variety of adverse effects, such as tremors, nausea, and dizziness.
Another amino acid that affects the brain similarly and may help with sleep is glycine. It may function by decreasing body temperature, which promotes sleep, and decreasing blood flow to the brain, which increases the likelihood of falling asleep. Glycine supplements have been demonstrated in certain studies to improve the quality of sleep and decrease sleep latency. Before using this supplement, it's crucial to see a doctor because it may conflict with some medications, such as selective serotonin reuptake inhibitors (SSRIs), which are used to treat depression and some sleep problems.
Related to the opium poppy, the California poppy may raise GABA levels and cause drowsiness. It's possible that the plant is unsafe to consume for extended periods of time because it hasn't been fully investigated.
Melatonin is a naturally occurring substance that promotes sleep and is available as an over-the-counter sleep aid or as a prescription drug. It is thought that melatonin raises serotonin levels in the brain, which triggers the production of other relaxing hormones and promotes sleep. These alterations in brain chemistry may provide relief from the symptoms of several sleep disorders, including obstructive sleep apnea, as well as from mild to chronic insomnia.
Melatonin should not be taken in place of a healthy sleep schedule until further research has been done to see if it helps treat persistent insomnia or sleep apnea. Additionally, it is advised against using over-the-counter sleep aids on a regular basis, as they have the potential to become addictive and to build tolerance and dependency.
For additional information on natural sleep aids and their safe usage, see the National Institutes of Health. Before attempting any new herbal or nutritional supplement, see a physician. All of your medical conditions and prescriptions, including over-the-counter medications, vitamins, and herbal remedies, will be of interest to him or her. In addition, let your doctor know if you have any additional health concerns or are pregnant or nursing a baby. Don't take more than the recommended daily dosage; instead, refer to the product label. If you experience any symptoms of an adverse reaction to the supplement, such as hives or difficulty breathing, get emergency medical attention. Give kids no supplements at all.
