11 Best Supplements For a Peaceful Sleep 

Introduction 

It is a known fact that good and peaceful sleep is vital for maintaining good health. 

Doctors recommend getting at least 7-8 hours of good sleep. Peaceful sleep is essential for your body to get its quota of rest so that you are fit and active the next day. Sleeping well helps your brain relax. Good sleep is linked to effective learning, high creativity, better decision-making skills, and so on. On the other hand, insufficient sleep could invite a string of unwanted health issues like obesity, heart ailments, diabetes, and so on. 

Why do some people find it hard to get good sleep? Unfortunately, not everyone gets blessed with a good night’s sleep. This is linked to various factors or underlying health issues. Insomnia is one such condition that affects at least 20% of adults. This factor is a major hindrance to getting good sleep. There could be other factors like stress, poor eating habits, lack of physical activity, and caffeine or alcohol intake that could be preventing individuals from getting their required quota of sleep. 

If you are suffering from an underlying medical condition, then your doctor is the best person to help you out. However, taking certain supplements might help you rectify your sleep cycle, especially if you are suffering from certain nutritional deficiencies. 

In the section below, we have helped you with a few supplements that may help you in getting a better sleep. However, remember that natural aids can never replace good sleeping habits. Always have a word with your doctor before you put yourself on any supplements. 

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11 Best Supplements For A Peaceful Sleep 

Here are some supplements that can help you regulate your sleep schedule and rest well through the night. 

Melatonin 

How does our body come to know the right time to sleep? Our brain produces a natural hormone called Melatonin. This lets the body know that it’s time to wind off all tasks for the day and sleep. 

Melatonin levels steadily increase post-evening and come down during morning times. Research also states that melatonin supplements help in improving the quality of your daytime sleep. For instance, if you are someone who is suffering from jet lag or you happen to suffer from an increased duration of sleep latency (the time required to fall asleep), then these supplements are for you. They help you to stay asleep longer. 

Melatonin supplements are proven to be safe for most adults provided you are taking them for a short period of time. Avoid these supplements if you are pregnant or lactating since there is no evidence to prove their safety during such times. Taking about 1-3 milligrams of melatonin supplements a couple of hours before bedtime should do the work for you. You

may experience certain side effects like headache, dizziness, or nausea. For any issues, your doctor is the best person to help you out. 

Valerian root 

The valerian plant is found primarily in Asia and Europe. You can also find some of it in North America. Some people may not like its scent, however, researchers believe that it can improve sleep disorders. 

Valerian root supplements are commonly used across the United States and Europe. Studies reveal that these supplements have given the desired results, especially in women suffering from menopause. This has also helped women during post-menopausal phases. 

Valerian is known to increase GABA levels, which can aid in relaxation. You can take these supplements for a short period since their long-term effects are unknown or there is limited research. You could experience headaches or stomach aches as part of the side effects. As always, pregnant and lactating women need to stay away from these supplements. 

Magnesium 

Magnesium is a very important mineral that is essential for various functions within the human body. If your body has low levels of magnesium, you may find it tough to fall asleep. If you are someone who suffers from restless legs syndrome, then probably you could try taking magnesium supplements to ease your discomfort. Magnesium supplements have also been found to improve sleep quality in older people. 

Magnesium is known to manage melatonin production within the body, thereby enabling the body to relax and fall asleep. 

Magnesium is found in nuts and leafy green vegetables. Check with your doctor before you start these supplements as they may cause cramping and nausea. Also, follow the dosage prescribed by a medical practitioner. 

Lavender 

The lavender plant is found in many places across the world. It comes with a lovely aroma that helps in inducing sleep. Studies have shown that lavender aromatherapy has improved sleep quality in individuals suffering from coronary artery issues and brought down their anxiety levels. It also helps older people with dementia to sleep peacefully. It is important to note that we are talking about lavender aromatherapy here, and not oral ingestion of lavender. 

Certain studies reveal that people who slept in a lavender-infused room were blessed to get peaceful sleep. However, to date, not many studies are available that can link the benefits of lavender supplements to good sleep. Essentially, we need more results before coming to any strong conclusions. 

Passionflower 

If you are seeking a herbal cure for insomnia, then you would need Passionflower!

The species of passionflower that are responsible for setting our sleep cycle right are mainly found in North America. Hence, this herb is widely used by Americans as a solution for their sleep-related issues. It contains GABA, a brain messenger, that generates a calming effect across the body, thereby forcing it to sleep. For a good night’s sleep, try sipping a mug of passionflower tea before going to bed. You can also consume it as an extract. Experts believe that passionflower intake is safe when you are having it for a short time. 

Glycine 

Glycine is an amino acid that may help you sleep better. It is known to improve blood flow and reduce the body temperature before sleep time, signaling the body to switch off. Not only does glycine help you sleep well, but you also feel fresh the next morning and are all charged up. 

Glycine supplements are safe for intake. Glycine is also present in foods like meat, eggs, poultry, fish, beans, legumes, spinach, kale, cabbage, bananas, and kiwis. Consume around 3 gms of glycine just before hitting the bed and see how well you sleep. 

Cannabidiol (CBD) 

Cannabidiol is a compound found in many oils and capsules. It is also found in marijuana and hemp. It is known to bring down anxiety levels and promote good sleep. However, there are limited facts to prove the above points and a study in 2020 revealed that more research is needed to link the intake of glycine with improved sleep ability. 

Also, this compound can tire out some people or they may even feel nauseous. Moreover, its long-term effects are yet to be determined. Hence, it is advisable to take these supplements after consulting a medical practitioner. 

Kava 

Kava is a plant mainly found along the South Pacific. It is known to tackle insomnia arising out of stress. However, kava supplements could damage your liver. Supplements made from kava root are considered better. Avoid taking anything related to kava leaves or their stems. And in any case, discuss these points with your doctor before you start these supplements. 

California Poppy 

California poppy is known to act as a sedative and hence, it is used in many medicines. Experts believe that this flower can increase GABA levels. However, more studies are needed to see how California poppy extracts work. It is probably safe to use for a short-term period, however, it may cause a few stomach issues in some people. 

Chamomile 

Many people enjoy sipping Chamomile tea and they encounter a very relaxed feeling. An antioxidant called apigenin is present in chamomile that connects with certain brain cells to produce this soothing effect on the body. As a result, you will experience a very good sleep. Although chamomile can be taken safely, there is a likelihood of it interfering with certain medications. For best results, sip a cup of chamomile tea before bedtime. Chamomile oil is also known to be beneficial in getting a good sleep. Try adding a few drops of chamomile oil to a diffuser and check how well you sleep.

Tart Cherry Juice

As we have already stated above, melatonin is an important hormone that makes the body realize its sleeping time. Tart cherry juice is a natural source of melatonin. Studies have revealed that consuming tart cherry juice can increase the amount of melatonin in the body, thereby helping people to sleep well. This soothing effect will not come with other cherry varieties, hence, look for tart cherries only. For best results, drink a glass of tart cherry juice before you hit the bed. Check the difference that it brings to your sleep. 

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Conclusion 

We believe that the above supplements can help you in getting a good and peaceful sleep. However, remember one thing – no natural aids can replace sleep that comes naturally to you. Some supplements listed above also have limited research on their effects on sleep and how they work. Secondly, some of these supplements may come with their side effects. Hence, it is best to take these after consulting your doctor, who would be your best guide. 

Just like our body needs good nutritious food and high levels of physical activity regularly, it also needs a good amount of sleep. Once you get your required sleep, your body can perform the required tasks the next day, without getting fatigued. These supplements could help you get quality sleep, however, do remember to follow all the practices essential for a sound sleep.