Getting good quality sleep is extremely essential for your health. Studies report that sleep helps the brain and body function properly and getting a good night’s sleep helps improve your memory, learning, creativity, and even decision making.

Insufficient sleep and poor sleep are associated with a higher risk of health conditions such as obesity, diabetes, and heart diseases. Despite this, the quantity and quality of sleep are at an all-time low, with a rapidly increasing number of people experiencing poor sleep. Although good sleep habits and practices can help you get good sleep, for some that are not enough.

If you are looking for some extra help to get good sleep, you can try these natural sleep aids:

1.   Vanilla Sleep Collagen Peptide Powder

Bulletproof Sleep Collagen Protein helps make your sleep more restorative. This supplement combines collagen protein with 3mg melatonin, magnesium, and chamomile in a relaxing lacuma vanilla flavor.

This collagen for sleep supplement helps you sleep better and wake up feeling refreshed without feeling groggy.

Features and benefits of taking collagen protein as a natural sleep aid:

• 3mg melatonin is a drug-free way of drifting off and feeling energetic the next day
• 10g collagen protein: Promotes healthy skin, joints, and bones while you sleep.
• Custom sleep blend: Magnesium citrate and chamomile flower support muscle relaxation and better quality sleep. 
• Keto-friendly: Vanilla sleep collagen does not contain artificial fillers or sugar and it mixes easily in cold as well as hot drinks. Enjoy this soothing tonic just before bed and enjoy a better, sound sleep.

Vanilla sleep peptide powder only contains science-backed ingredients to ensure maximum benefits.

2.  Melatonin

Melatonin is produced naturally by the body and it is mainly responsible for signaling the brain when it’s time to sleep. Melatonin’s cycle of release and production is influenced by the time of day and its levels rise naturally in the evening and gradually falls as morning approaches.

This is one of the main reasons why melatonin supplements are becoming a popular sleep aid, especially where the cycle of production is disrupted. These supplements are commonly used to help with jet lag.

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Studies show that melatonin helps improve daytime sleep duration and quality. This is very beneficial for shift workers whose work schedules demand that they sleep during the day. Melatonin has also been shown to improve sleep quality in people with sleep disorders. Melatonin helps reduce sleep latency (time needed to fall asleep) and increase total sleep time.

3.  Valerian root

This herb native to Europe and Asia is commonly used as a treatment for signs and symptoms of menopause, anxiety, and depression.  Valerian root is most commonly used as a natural sleep-promoting herb in Europe and the United States.

Randomized controlled trials show that valerian root supplements help improve sleep disorder symptoms and sleep quality in postmenopausal and menopausal women. Taking 300-900 mg of valerian root just before bed time can improve sleep quality.

However, the observed improvements in these studies and trials were subjective. The studies relied on the participant’s perception on self-related sleep quality without taking into consideration objective measurements such as heart rate and brain waves during sleep.

In any case, short-term use of valerian root supplements is safe for adult users with minor side effects.

4.  Magnesium

Magnesium is involved in numerous processes in the body, and it is extremely important for heart health and brain function. Moreover, magnesium makes it easier to sleep by quieting the body and mind, relaxing the muscles and inducing sleep.

Its relaxing effect has been linked to its ability to control the production and release of melatonin. The combination of vitamin B, melatonin, and magnesium has been shown to be effective in treating sleep disorders such as insomnia.

Magnesium also increases the levels of GABA (gamma-aminobutyric  acid) which helps calm the brain and relax the body.

Low levels of magnesium in the body have been linked to insomnia and troubled sleep. Therefore, taking magnesium supplements can help you improve the quantity and quality of your sleep.

5.  Lavender

Lavender has a soothing fragrance that can help improve sleep quality. In fact, studies report that smelling lavender oil just before sleep is enough to enhance sleep. This effect is particularly strong in people with insomnia, especially young individuals and females.

A study in individuals with insomnia shows that lavender aromatherapy helps improve the symptoms of sleep disturbance and increase total sleep time.

Lavender aromatherapy is largely considered safe. However, taking lavender orally can cause stomach pain and nausea in some cases. It is essential to note that essential oils should be used for aromatherapy rather than oral ingestion. More research on lavender is needed to further evaluate its safety and efficacy.

6.  Passionflower

Passionflower, which is also known as maypop or Passiflora incarnate is commonly used to treat insomnia. Although its sleep-promoting effects have been observed in animal studies, its effects in human beings appear to depend on how it’s consumed.

Although more studies are needed to examine the effects of passionflower on humans, it’s important to note that the intake of passionflower is safe in adults. However, a few studies show that passionflower is more effective when consumed as an extract or tea rather than as a supplement.

7.  Glycine

Glycine plays a very important role in the human nervous system and studies show that this amino acid can also help improve sleep. It’s not known exactly how it works. However, some studies show that it works by lowering body temperature, signaling the body that it is time to sleep. Another small study shows that glycine reduces fatigue and improves performance in the daytime, especially in people who are sleep-deprived.

Glycine is available as a powder and in pill form. It is recommended that you take 0.8 g/kg of body weight to be safe.

Glycine intake can be increased by eating foods that contain the nutrient including bone broth, eggs, meat, fish, poultry, beans, kale, cabbage, spinach, and fruits such as kiwis and bananas.


The bottom line

Just like exercising and eating well, a good night’s sleep is very important for your health. Unfortunately, many people have troubled sleep, wake up frequently, or wake up feeling tired. Even while taking these supplements, try to incorporate good sleep practices such as limiting your intake of caffeine before bedtime and keeping electronic devices out of your bedroom.