Natural Sleep Aids for Adults
We all struggle to sleep at times, whether it’s a temporary disturbance or an actual condition, such as insomnia or apnea. Throughout my sleeping career, I’ve tried a few different options to help me improve my sleep. Some worked, some didn’t. After my experiments, I personally recommend the following sleep aids because they are all natural, without preservatives, colorants, or allergens. You can also find them for a reasonable price at most local or online health stores.
Chamomile, Now Foods, 500 mg
If your sleeping troubles are mild, start with chamomile. Although this product comes in a capsule, I prefer to drink a cup or two of tea throughout the evening, as part of my routine. If you’re averse to drinking tea or to the inconvenience of running to the bathroom, simply take the capsules. Chamomile is soothing internally through your digestive tract and will aid you in finding restful sleep. Again, if your troubles are mild, consider using the essential oil as a muscle rub or in your bath.
Melatonin Sustain by Jarrow Formulas
Another natural suggestion for mild sleep disturbances is melatonin. I particularly recommend this formula as it has a time release to ensure you get steady doses of melatonin in your system. Melatonin is a hormone that aids in biorhythm regulation. Production of this valuable hormone can be affected by stress, age, and even by crossing time zones.
Start by taking ½ tablet, gradually increasing up to one tablet about 20-30 minutes before bedtime. You should notice an immediate improvement in your sleep cycles.
5-HTP, Now Foods, 100 mg
Even when I’m not struggling to get a restful sleep, 5-HTP is now part of my daily supplement regimen. I take 2 capsules every night, on an empty stomach, right before I go to bed. 5-Hydroxytryptophan is vital for both serotonin and melatonin levels in your body. As the metabolic precursor of serotonin, and a protector of melatonin, your mood and sleep will both improve drastically by taking 5-HTP. There are no adverse side effects, yet you benefit by falling asleep, staying asleep, and sleeping deeply. If I had to pick, this is my personal favorite all natural sleep aid for adults.
Valerian Root, Nature’s Way, 530 mg
Valerian root has been used as an all natural sleep aid for centuries! It is still effective in this day and age, without the side effects of over the counter medications. It can be used safely while nursing, though I recommend you verify this with your physician before using it. I find the odor of valerian to be unpleasant, (it reeks of putrid grapes mixed with dirty socks), but the improvement in your sleep may be worth the mild odor.
The recommended dose is 3 capsules one hour before bedtime. Taking 1 capsule in the day can also help if you partake in regular afternoon naps.
Kava Kava “Nakamal”, Eclectic Institute, 425 mg
I personally rarely use kava, as I find that my lifestyle doesn’t often require it. However, during times of extreme distress, such as grieving or unexpected trauma, you can use kava to instantly calm your worries and anxieties. Kava is an all natural herb that can be taken in capsule form, or sipped as tea for a quicker effect. Relieving results are nearly instantaneous. I have several close friends who swear by Kava as a replacement for valium or Prozac, especially since it has little side effects and wears off after 6 to 7 hours. Although Kava can be used at any time, it is particularly useful as a natural sleep aid.
