10 Best Natural Sleep Aid Ingredients

Can’t sleep?

Before you turn to the night-time cough and cold medicine that’s been sitting in your cupboard for who knows how long, stop and look at the label. After all, the ingredients in your sleep aid can be the difference between restorative sleep and next-day grogginess.

While some cold medicine may help you feel drowsy, the best sleeping pills are the ones proven to do the job!

So the next time you find yourself counting sheep and struggling to catch some Zzz’s, keep an eye out for these all-natural ingredients.

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Melatonin is a natural hormone that plays a crucial role in your body’s sleep-wake cycle and is regulated by your circadian rhythm (your biological clock).

How it Works: Melatonin levels rise in the mid-to-late evening and cause drowsiness. Although some research suggests melatonin supplements treat jet lag or reduce the time it takes to fall asleep, its effects are typically mild.^[1]

“Melatonin is a sleep and body clock regulator, not a sleep initiator,” explains Dr. Michael J. Breus, clinical psychologist. “Melatonin works with your biological clock by telling your brain when it is time to sleep. Melatonin does not increase your sleep drive or need for sleep.”^[2]

How to Use it: Like hitting the reset button on your clock, melatonin supplements aid in the establishment of healthier sleep patterns. Taking melatonin in supplement form affects the brain in “bursts and rapidly leaves the system” explains Dr. Breus. “The correct dosage of melatonin for it to be effective is .3 to 1 mg.”^[2]

You can increase melatonin production naturally by keeping lights and sounds low before bedtime. Cherries, walnuts, and oatmeal contain small melatonin concentrations if you’re craving a bedtime snack.

RELATED: When to Take Melatonin

Valerian is a tall, flowering grassland herb commonly used for its sedative effects. It is non-toxic and non-addictive, so you can safely use it night after night.

How it Works: Valerian constituents interact with the GABA neurotransmitter receptor system, though the exact mechanism for producing sleep is still unknown.

A review of 16 studies indicates valerian to be an effective treatment for both anxiety and insomnia without producing side effects.^[3]

“Some people who are trying to withdraw from the use of ‘sleeping pills’ use valerian to help them sleep,” explains experts at WebMD. “Valerian is also used for conditions connected to anxiety and

psychological stress including nervous asthma, hysterical states, excitability, fear of illness, headaches, migraine, and stomach upset.”^[4]

How to Use it: The plant root itself is not very tasty and is not commonly eaten as food. The best way to enjoy its sedative effects is from a supplement containing valerian extract.

“Valerian becomes more effective over time,” explains Jeanie Lerche Davis, WebMD expert. “It’s best to take it every night for a short period of time.”^[5]

Because valerian has been known to cause stomach upset, headaches, and morning grogginess, it’s best to start with the lowest dose possible, and then increase over several days’ time.

Surprisingly, high doses of valerian can cause insomnia and excitability rather than treating it. Experts recommend 400-900 mg valerian up to 2 hours before bedtime for best results.^[4]

Often dubbed the “world’s most soothing herb,” chamomile has been used for thousands of years as a reliable sleep aid.

How it Works: Chamomile contains high chrysin concentrations, which promotes sleep, calms anxiety, and treats depression.

According to the University of Maryland Medical Center, “Animal studies have shown that German chamomile reduces inflammation, speeds wound healing, reduces muscle spasms, and serves as a mild sedative to help with sleep.”^[6] Though human studies still need to be conducted, anecdotal evidence suggests chamomile is an effective solution for falling asleep.

How to Use it: “Chamomile works as a mild tranquilizer and sleep inducer,” says Dr. Oz. “Try adding 18 drops, which is about .5mg, of liquid melatonin to your [chamomile] tea two hours before bedtime.”^[7]

“The trick is to make sure you are brewing it properly,” explains Sharon Plank MD. “Use two or three tea bags. Then put a lid on the pot to keep oils in the water –so you get the medicinal effects of the tea.^[5]

Warning: Use chamomile with caution if you are allergic to ragweed or similar plants. Additionally, it is not recommended for women who are pregnant or nursing.

Hops (Humulus Lupulus) is a popular herb used for brewing beer, though it is known for its sedating and sleep inducing effects. Hops can relieve tension and stress from the day to help you achieve a more relaxed, deeper sleep.

How it works: Hops contains the alkaloid lupulinum, which produces a mild relaxing effect on the body. However, hops studies typically pair the herb with valerian root because it works synergistically with other sedating herbs.

According to WebMD experts, “Taking a combination product containing 41.9 mg of hops extract plus 187 mg of valerian extra per tablet, two tablets at bedtime, seem to help some people get to sleep faster.”^[8]

This being said, there is no research that separates hops’ effects from valerian’s, so it is unclear whether hops is effective on its own.

How to Use it: The hops plant can be brewed in an herbal tea, made into a dried hops pouch for your pillowcase, or used in a convenient supplement form.

As mentioned earlier, experts at WebMD recommend using a product that contains at least 40 mg hops to promote sleep.

Mucuna pruriens is an herb also known as velvet bean, sea bean, cowitch, or cowhage.

How it Works: Mucuna pruriens contains high concentrations of the neurotransmitter L-Dopa. L-Dopa converts to the hormone dopamine, which regulates sleep.

In a 2012 study, researchers observed the effects of a dietary supplement containing a velvet bean and chlorophytum borivilianum (safed musli) combination. After 28 days, subjects receiving the supplement scored 50% higher on the Pittsburgh Sleep Quality Index questionnaire than those in the placebo group.

Researchers concluded, “An investigational dietary supplement containing the active ingredients Chlorophytum borivilianum and Velvet bean improves sleep quality in men and women.”^[9]

How to Use it: Fresh mucuna pruriens is hard to access as it grows primarily in Africa, the Caribbean, and India. The easiest way to use it is by supplementing.

Currently the appropriate dosage for mucuna pruriens is unknown and depends on various factors such as height, weight, and age. However, according to WebMD, “A powdered preparation of cowhage called HP-200 seems to be safe for most people.”^[10]

Tryptophan is an amino acid commonly found in turkey, fish, and whole grains. Unlike some amino acids, tryptophan is not naturally produced by the body and therefore needs to be consumed as part of a healthy diet.

How it Works: Tryptophan, or L-tryptophan, is the precursor to the hormone serotonin, which regulates numerous biological processes, including those for sleep. Furthermore, serotonin can be converted in melatonin which also regulates sleep.

40 controlled studies indicated that L-tryptophan in doses of 1 gram or more produces an “increase in rated subjective sleepiness and a decrease in sleep latency (time to sleep).”^[11]

How to Use it: You may have heard that tryptophan in Thanksgiving turkey makes you sleepy. However, you cannot consume enough turkey to enjoy its sleep benefits (you’d go into a food coma first).

Consequently, you’ll need to use a natural sleep aid to consume the recommended dose.

According to Ronald Steriti, PhD. “L-tryptophan is effective for the treatment of insomnia in doses ranging from 1 to 15 grams. . . . Low doses of L-tryptophan (250 and 500 milligrams), however, were not found to have a significant effect on sleep latency. . . For those with insomnia wishing to try L-tryptophan, a strong initial dose (one to four grams) is recommended for the first week, followed by a lower maintenance dose (500 mg to 1 gram).”^[12]

5-HTP, or 5-hydroxytryptophan, is a derivative of tryptophan that occurs naturally in the body and helps to boost serotonin levels. It relieves insomnia and sleep problems by improving the deep sleep stages of the sleep cycle.

How it Works: Tamara Freuman, MS explains in her Q&A page, “This amino acid is made by our bodies from tryptophan as an intermediate step toward making the neurotransmitter (brain signaling chemical) serotonin. Typically, it’s been used to treat depression, so almost no evidence exists regarding its effect on sleep.”

However, she goes on to point out, “A super-small recent study (18 subjects) which compared the use of a supplement containing both 5-HTP and another amino acid called GABA to placebo did suggest a benefit in both time to fall asleep as well as duration of sleep.”^[13]

How to Use it: 5-HTP is found in several foods in minimal amounts: dairy, meat, nuts, fish, chocolate, fruits, and vegetables. For beneficial amounts, a sleep supplement with 5-HTP is your best option.

The dosing guidelines most often reported in scientific literature and prescribed by physicians is 300 mg per day.

According to John Morgenthaler and Lane Lenard, PhD, “as with any drug, it is usually better to start with a low dose and increase it gradually. If you find that a lower dose delivers the therapeutic effect you are looking for, then you can stop there. If the 300-mg dose seems inadequate, you can slowly increase it (preferably under your physician's supervision).”^[14]

GABA (gamma aminobutyric acid) is a neurotransmitter and amino acid that is responsible for limiting excessive brain signals and nerves. GABA is used to calm anxiety and tension and can result in a more restful sleep.

How it Works: “It’s the brakes of your brain,” explains Karl Doghramji, MD. “It stops activity.”^[15]

GABA neutralizes the effects of glutamate, a chemical that triggers excitement. Both sleep problems and anxiety disorders result from GABA imbalances. Too little GABA results in racing thoughts associated with anxiety.

More specifically, GABA deficiencies interfere with “deep” delta sleep that usually begins 45 minutes after bedtime. Studies suggest that individuals suffering from depression, anxiety, and mood disorders are usually deficient in delta sleep.^[15]

How to Use it: GABA is popular in supplements and it also occurs naturally from eating certain foods like green tea, yogurt, and GABA-fortified foods.

Dr. Ray Sahelian, observes, “Some people have noticed better relaxation and sleep when taking more than one or two grams. One gram equals 1,000 milligrams. However, at these dosages, one wonders whether other herbs and nutrients that have relaxation potential may be more cost effective.”^[16]

Zinc is a natural mineral that supports the body’s need for repairing tissue during deep sleep. It relaxes muscles for a restful, rejuvenating sleep.

How it Works: Nearly 100 enzymes rely on zinc as a chemical reaction catalyst.^[17] Furthermore, zinc protects cell membranes from oxidative damaged, regulates hormone release and nerve impulse transmissions, and boosts immunity.

In a 2011 study, researchers observed the effects of a supplement containing melatonin, magnesium, and zinc on insomnia. Patients in a long-term care facility were either given a placebo or a food supplement with 5 mg melatonin, 225 mg magnesium, and 11.25 mg zinc mixed with 100 g of pear pulp.

The results?

After 8 weeks, participants who received the supplement scored higher on the Pittsburgh Sleep Quality Index and Epworth Sleepiness Scale than those taking the placebo.

Researchers concluded, “The administration of nightly melatonin, magnesium, and zinc appears to improve the quality of sleep and the quality of life in long-term care facility residents with primary insomnia.”^[18]

How to Use it: Zinc can be taken as a supplement or consumed in foods like cereal, meat, poultry, nuts, beans, and dairy.

The Recommended Dietary Allowance (RDA) for Zinc is 11 mg daily for boys and men over 14 and 8 mg daily for women 19 and older.

Warning: Zinc is safe when taken in doses smaller than 40 mg per day. Too much zinc may cause zinc toxicity, resulting in nausea, vomiting, diarrhea, kidney and stomach damage, and other side effects.

Lemon balm is a perennial herb from the mint family. The leaves have a mild lemon aroma which gives the plant its name. It is known to calm nerves and stomach problems to help you get a restful sleep.

How it Works: Lemon balm contains chemicals that may have a sedative, calming effect, though the exact mechanism has not been studied.

Few studies examine lemon balm’s effects on its own as it is often combined with valerian root.

In a double blind, placebo controlled study, healthy volunteers received 2 separate single doses of standardized lemon balm extract (300 mg and 600 mg) or a placebo for 7 days. Those who received the 600 mg lemon balm dose experienced a significant increase in mood, calmness, and alertness.^[19]

How to Use it: Lemon balm can be used as aromatherapy, to season foods, or as an extract in a natural sleep supplement.

Experts at WebMD recommend a specific combination of lemon balm and valerian root to improve sleep: Euvegal Forte, Schwabe Pharmaceuticals. It contains 160 mg valerian and 80 mg lemon balm leaf. The supplement can be taken 3 times daily up to 30 days, and is safe enough for children (when taken in smaller doses).^[20]

These top 10 ingredients are powerful, natural sleep aids that work especially well together. You can try them alone, but it may be more convenient to take them together in an easy supplement. Try mixing various combination to find out what works for you!

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