Best Natural Sleep Aids On the Market and Reviews-2019

Most of us don’t sleep enough. You know that you must climb under the covers, fall asleep, and rest for at least 7-8 hours a night. Somehow, your problems and worries prevent you from getting the peaceful slumber that your body and brain need.

Have you tried Melatrol? The all-natural supplement prepares you for rest and helps you to stay asleep for the entire night. Learn everything you need to know about Melatrol, the best natural sleep aid.

What are the stats on sleep problems?

The numbers are edifying: approximately 70 million of US adults suffer from a sleep disorder. If some of them have sleep apnea, others cannot fall asleep for hours.

Even if they eventually fall asleep, they cannot rest properly throughout the night. They certainly need to take Melatrol, the best natural sleeping pills on the market.

30% of the adult population has insomnia? It is the most common specific sleep disorder and affects the lives of millions of people in the world.

In the US alone, almost 40% of the patients with sleep problems have reported unintentionally falling asleep during the day.

Perhaps their bodies tried to recover some of the hours wasted counting sheep. After only several weeks of taking Melatrol, the patients with insomnia will improve the sleep quality and get the shut-eye required every night.

Find out more about the most effective natural sleep aid that have helped so many people get a goodnight sleep.

#1. Melatrol

Melatrol is the best product when your searching for an effective OTC Sleeping Aid . This product should be taken 30 minutes before bedtime so you can more easily fall asleep and sleep better throughout the night.

Melatrol comes as a 2.5 ounce liquid which is great for those people that don’t like to swallow pills.

The experts from Melatrol have undertaken numerous clinical studies before launching the best natural sleep aid on the market.

The highly-efficient composition of Melatrol is manufactured with 100% natural and safe ingredients that were thoroughly tested for purity and potency.

It is formulated as capsules, and each one contains the right quantity of active components necessary to promote better sleep.

The sleeping tablets restore a healthy sleep pattern, improve the quality of the time spent in bed, and fight of the effects of sleep deprivation. Melatrol provides numerous health benefits to the consumers:

  • reduces the stress levels
  • combats anxiety
  • promotes sleep
  • helps to relax the muscles

Because it eliminates the signs of insomnia without putting the consumer’s  health at risk, Melatrol is the best sleep supplement for men and women of all ages.

What does Melatrol contain?

The sleep supplement contains only natural elements that work together to ensure a profound slumber.

The active ingredients from the sleep aid formula are –

Melatonin (N-Acetyl-5-Methoxytryptamine), Valerian root (Valerian officinalis), Gamma Amino Butyric Acid, Relora (Trade Mark), and L-5 Hydroxytryptophan (Griffonia simplicifolia).

  • Melatonin (N-Acetyl-5-Methoxytryptamine)Melatonin is a hormone with a crucial role in the sleep-wake cycle. When the sun sets and lights turn off, the Melatonin levels increase naturally.The body has an internal clock that controls how much of this hormone will be produced. But the studies showed that light affects the internal clock and triggers various sleep problems.That’s why the natural ingredient was included in the composition of Melatrol, to restore a healthy sleep pattern and help the consumers to nap well again.
  • Valerian root (Valerian officinalis)Valerian has mild sedative effects and eases insomnia without giving addiction. The Melatrol compound works as a potent anti-anxiety remedy, lowers the blood pressure, and improves stress management.Other health benefits of the herbal extract include alleviating the symptoms of the premenstrual syndrome, relaxing muscles, and improving the quality and length of sleep.
  • Gamma Amino Butyric Acid or GABAGABA is synthesized from Glutamate, which is a neurotransmitter with tranquilizing effects. The clinical studies performed on depressed patients proved that GABA boosts the mood and reduces the episodes of anxiety.Why was it included in Melatrol? Well, the chemical messenger minimizes the production of the stress ho0rmone (cortisol), creates a clear state of mind, and promotes feelings of calm. It eases your way back to sleep and ensures a healthy rest.
  • Relora (Trade Mark) This is a combination of two potent medicinal plants: Magnolia officinalis and Phellodendron amurense. If the first one is known for stimulating the normal functioning of the adrenal gland, the second one has amazing effects in promoting healthy reactions to stress.Together, they calm without causing drowsiness, support normal sleep cycles and increase tolerance to daily stress.
  • L-5 Hydroxytryptophan (Griffonia simplicifolia)This natural Melatrol component is a precursor to serotonin, which is a neurotransmitter essential for boosting the mood and offering relief to depression and anxiety.Serotonin improves relaxation and helps the individuals to feel confident and happy. Thus, the therapeutic extract of Griffonia simplicifolia combats insomnia and eliminates sluggishness, tiredness, and fatigue.When you deal with sleep problems on a daily basis, and you feel that you don’t sleep enough, you need to take this Melatrol ingredient.

The Good (Pros) of Melatrol

  • 100% natural
  • Aid people with irregular work shift
  • Works with the body to support its natural sleep cycle
  • No side effects because it is made with natural herbs
  • Wake up feeling invigorated
  • Relieves stress and anxiety resulting to a peaceful sleep
  • No “hung-over” feeling the next day unlike using sedatives and sleeping pills
  • Sleep problems in children with neuro-psychiatric disorders
  • Promotes relaxation
  • Combats jet lag
  • Available worldwide
  • 90 day money back guarantee
  • There is no danger of addiction to Melatrol

The Bad (Cons) of Melatrol

  • People using MAO inhibitors should consult with their doctors prior to use of Melatrol.
  • If you are a nursing mom or a pregnant women or on stress disorder medicament’s, you need to consult  your physician before taking Melatrol.

Their website also offers sometimes offers free samples so you can give it a try before you buy!

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What Are Natural Sleep Aids?

Natural sleep aids help your body feel tired and ready for sleep. Unlike medication, they are comprised of natural ingredients that many find to be more successful than medication

However, just like with any other type of supplement, these aids can have side effects. It is important to talk to your doctor before you begin taking any kind of supplement and to make sure your natural remedy provider is well-known and safe.

The Benefits Of Natural Sleep Aids

By opting for a natural supplement, you reap many benefits that you wouldn’t have if you were to take medication. Natural remedies are made from things like plants and minerals, not man-made chemicals. Many people like the fact that they aren’t introducing something man-made into their body when they take natural remedies.

Some benefits of using natural sleep remedies include:

  • Less risk of drug interaction effects
  • No haziness in the morning
  • Less risk of addiction

If you already take prescription medication, you may want to consider a natural sleep aid instead of adding another medication to your diet. Some drugs can have negative effects when taken together, but natural sleep remedies reduce the risk of negative reactions.

Some sleep aids cause you to feel hazy the morning after you take them. It may take you longer to wake up and become alert. This can be just as bad as not getting enough sleep. With natural remedies, you are less likely to experience that hazy feeling in the morning and will be able to get started with your day more quickly.

Prescription medications come with the risk of addiction. Taking prescription sleep aids too often can cause the body to become addicted to the drug, making it harder to function without the medication. With natural remedies, the risk of addiction is significantly decreased.

Affects Associated With People Who Have Trouble Sleeping

People who have trouble sleeping will often find it affects their daily living. Losing even one night’s sleep can cause someone to function at lower levels during the day. There are many adverse effects associated with the inability to get a good night’s rest which can include any of the following:

  • Loss of appetite
  • Inability to Concentrate or Focus
  • Lack of Energy
  • Headaches
  • Confusion
  • Health Problems

Sleep is the time the body uses to repair itself so it can face another day. When this process is interrupted the problems can extend to the overall health of the individual.

There are many benefits to receiving a good night’s sleep, which people need to be aware of.

  • Mental ClarityWhen the body rests, the brain or mind, rests as well. The ability to shut down the thought processes for a period of time allows them to function much better upon waking.People who rest well during the night have better problem solving skills and are able to think clearly while performing their daily tasks.
  • Reduced StressStress is a major health concern for a lot of people. It can lead to high blood pressure and heart attacks. People who can get their required amount of sleep, have reduced levels of stress.This occurs by relaxing the mind as well as the muscles inside the body. People with lower levels of stress tend to be healthier.
  • Faster HealingWhen the body can rest, all of the tissues and organs inside can work toward healing and repairing any damage. This is why people who undergo surgical procedures are placed on bed rest.The healing which occurs during the night helps repair overworked muscles so they are less prone to being pulled or stained during physical activity.
  • Increased EnergyWhen the cells, tissues, organs and muscles have time to repair and rejuvenate, the end result is a higher level of energy.People who sleep well during the night wake up ready to face the day. They have more stamina to put in the hours needed to work a job or participate in any number of physical activities.People who have trouble sleeping can find help in any number of over the counter products designed as sleep aids.The restorative benefits of a good night’s sleep are too precious to let fall by the wayside when there is help available. Anyone can look and feel their best by simply getting the rest they need. 

Herbs for Sleep

The following lesser known herbs have been found to help with sleep problems.


Piper methysticum is shrub belonging to the pepper family and can be found growing in the Polynesian Islands. It can also be found in Pohnpei Island, in Micronesia.It has been given the name Kava by the Pacific islanders.

Kava is available at health food stores or online stores as a standardized extract.

It is a fast acting, extremely potent, convenient method of anxiety relief. Kava mixtures can be found in mini spray bottles. These are handy and highly effective for providing almost instant relaxation. One or two sprays under the tongue can do wonders for tension.

Deriving from the Pacific West the Kava plant has been used for hundreds of years by natives. It has traditionally been used for relaxation, medicinal purposes and also during tribal ceremonies.

Ancient and modern tribes grind, pound or chew the Kava root until its composition dissolves and becomes a combination of liquid and plant extract at which point the person will quickly add the extract to cold water and drink it.

Kava Kava has a relaxing effect making you feel calmer, its natures equivalent of a Valium without the addicting side effects. It is said the chewing provides the most potent effect but it can also be taken in several other forms most commonly used in tea, capsule, powder and extract forms. It is considered a natural sleep aid.

Kava should not be used for a period longer than three months and you should consult a doctor before prolonged use of the product as a natural sleep aid.

It has side effects which can be serious especially if used for long periods of time. Less serious effects are drowsiness, dizziness and slower reaction times so you should not drive while using the product.

It has been known to cause liver issues in some people who have used it for long periods of time. You should not drink alcohol or combine this product with any prescribed anti-depressants.

Women that are pregnant or nursing should not use this product.It is considered one of the best natural sleep aids for short term use. Before considering Kava Kava root for long term use make sure you consult a doctor.

To promote deep restful sleep you should take from 150 mg to 200 mg, about 20 to 30 minutes before bedtime.

Passion Flower

Passion flower is a flowering plant native to an area from the southeast U.S. to Argentina and Brazil.

Used since the days of the Aztec people, Passion flower is popularly known as a best sedative. It relaxes the body and mind and promotes deep, restful sleep.

The active ingredient in Passion Flower is Harmine, which helps to inhibit the destruction and breakdown of serotonin in the body. It’s secondary ingredient is Chrysin, also found in Chamomile.

Passion Flower, like Chamomile can be taken as a tea, but can also be administered as a tincture or in capsule form. Passion Flower can be used by either adults or children, as it is quite a light sedative, and has no related health problems or side effects, apart from drowsiness.

The name comes from the fact that it reminded the early settlers of the suffering (or passion) of Christ.

Passion flower is also called Apricot Vine, Passion Vine and Maypops.

Historically it has been used as a tranquilizer and tobacco substitute.

Passion flower has a calming effect on the central nervous system. It also acts as an anti spasmodic on the smooth muscles of the body which accounts for its ability to promote and ease digestion.

Many people consider passion flower to be the herb of choice for treating intransigent insomnia. There are no side effects and when used for insomnia provides a restful, relaxing sleep with no grogginess the following morning. Passion flower is not addictive.

It can be used by children and the elderly with no complications.

To make passion flower tea: Pour a cup of boiling water onto a teaspoonful of the dried herb and let steep for 15 minutes. Drink a cup half an hour before going to bed.

Lemon Balm

Lemon Balm is an herbaceous perennial in the mint family. It is native to southern Europe and northern Africa where it grows in roadsides, landfills and disturbed lands from sea level into the mountains.

Lemon balm is a popular choice to use by many people, given its deep link to nature, and tends not to need any combinations with other substances to be effective in the curing of insomnia or alleviating sleep problems, although it can and does often get combined with Valerian for a stronger effect.

It has been used since the Middle Ages, to treat insomnia, stress and to cure cramps and pain in the intestines.

Like other natural sleeping aids, it has several other uses, such as curbing bloating and indigestion, and it is also commonly used as an effective antiviral.

If made into a topical ointment, it can be used to reduce the healing time of cold sores by more than half. Note that this is one of the most popular remedies for curing children’s sleeping problems.

Lemon Balm can be grown in any well-drained soil; it is quite tolerant of poor soil and can take the full force of the sun.

Lemon Balm is typically made into a pleasant, lemony-tasting tea.Try making tea with 2 teaspoons of dried lemon balm per cup of boiling water. Steep the tea for 10 minutes, strain, and drink right before going to bed.

California poppy

California poppy contains the compound protopine. Protopine has been described to be similar in effect to a mild version of morphine.

While a cousin the Opium poppy contains narcotic morphine, California poppy does not so it doesn’t have any of the addictive properties of its narcotic relative.

Because of the fact that there have been very few clinical studies of the effects of the California poppy, dosage guidelines have not been established.


Chamomile is another popular herbal remedy to cure sleep problems for people of all ages. It is most commonly mixed with water to create Chamomile tea, which is then drunk before the consumer wants to sleep, relaxing them.

It is very popular, due to its ease of use, its accessibility, and the fact that a drink is easier to consume than pills or powdered substances.

Also known as Chamomile the national flower of Russia, it is very similar to a daisy and its well known for helping people suffering from insomnia and other sleep disorders.

There are actually two types a German and Romanian Chamomile which are used for medicinal purposes. Both are helpful in treating specific health conditions. The Romanian and German versions both help in treating upset stomachs but only the Romanian version has been found to be adept in treating sleep disorders. Obviously most of the Chamomile tea used to treat insomnia derives from Romania.

German Camomile is used to treat skin ailments such as psoriasis, chickenpox and eczema. It can also be used to treat inflamed gums and wounds. There are over 100 reported uses medically for Camomile and they have been published in American medical journals but only a handful have been properly tested.

Side effects include drowsiness and dizziness. People who suffer from allergic reactions need to be careful, the pollen produced by Camomile can cause a reaction especially if you are allergic to ragweed pollen. We always recommend you consult with your doctor before use.

When looking for a natural sleep aid make sure to consider Chamomile tea.

You can also purchase Chamomile in other forms such as oils, tinctures, dried flower heads, or you can simply create your own oils and such if you have the knowledge.

The concept of using liquid substances has been developed greatly to alleviate sleep problems, and we now have many drinks such as Horlicks, a well known commercial drink that helps people to drift off to sleep.

However, be careful when using Chamomile as it does cause drowsiness, so try to avoid driving or operating heavy machinery, and another thing to note is that if consumed in large quantities Chamomile can have adverse effects such as vomiting and skin conditions in some people.


Hops is a strobile (fruit) that is member of the cannabis family native to Europe, Asia, and North America.
Hops are a main ingredient in the flavoring of beer and are widely grown in the Pacific Northwest of the US.
Hops are typically used along with one of the other flowers and herbs mentioned above.
It is commonly used with chamomile, lavender or valerian, but also works alone as a relaxing natural sedative.
Dried hops strobiles can be made into a tea. Hops is also available as a tincture, in capsules and tablets.
A herbal sachet can be made using hops as an ingredient. To make one, use the same steps as used to construct the Lavender sachet, but fill with the following:

* 1/4 cup hops strobiles
* 1/8 cup chamomile flowers
* 1/8 cup lavender flowers
* lavender essential oil

Mix the hops, chamomile and lavender flowers and add a few drops of lavender oil. Sew it up and place under your pillow for a night of soothing aromas.
Generally, no side effects are reported from the use of hops. Some people have experienced a rare allergic reaction or skin rash from the pollen crystals in the fruits.


Ginseng is a widely known natural sleep aid, having been used for generations. It was first used in both America and also Asia, for a number of uses.

Its first uses were for nourishing stimulants, aphrodisiacs, and later, used in the treatment for Type II Diabetes and sexual dysfunction in males.

In modern science, its usage has been expanded greatly, and it now is also used for the following: an adaptogen, one which contains detoxifying properties; it also possesses radioprotective properties, reducing the damage and scarring inflicted by radiotherapy.

For sleep aid, there is a specific type of Ginseng that you want to be searching for i.e., Panax Ginseng. This is the highest quality Ginseng, and provides numerous benefits by preventing many of the following:

  • Anxiety
  • Depression
  • Insomnia
  • Stress
  • Headaches
  • Hangovers
  • Asthma

It has also been noted to enhance memory capabilities, increase stamina levels, improve performance during sports and interestingly, slow the aging process. Panax Ginseng is available in a variety of forms such as powders, capsules and liquid extracts.

However, children and pregnant women should avoid using it, along with sufferers of cancer in the breast, uterus, ovaries or prostate as Ginseng tends to have estrogenic effects.

Other people who should avoid using this are people who suffer from heart disease as it tends to slow the heartbeat rate significantly.

It may also lower blood sugar levels, so anyone with diabetes should consult a doctor before taking this substance.


Honey is said to have sleep inducing properties. It can be mixed with herbal teas or warm milk.

Milk and Honey Sleep Remedy


* 1 glass warm milk

* 1 drop vanilla extract

* 1 teaspoon honey

Use this just before going to bed. Mix, then drink while it is still warm.

Valerian Root

Valerian is a very natural substance, as it is extracted from a plant root, and has been used since the medieval and even ancient Roman and Greek times, as a cure for sleepless nights and insomnia.

It is described as a natural sedative, and aside from helping people to sleep better, it also has other uses such as: a sedative for hysteria, excitability, nervous tension, intestinal colic, cramps or even stress.

However, if you are planning to use this natural sleep aid, be warned; they are not designed or expected to be used as long-term solutions to sleeping problems.

This applies especially to Valerian, which is recommended not to be used for more than 2 weeks, not to be consumed with alcohol and also not to be used by anyone who has any form of liver damage.

One more note of caution is that it causes significant drowsiness, and as such, should not be used while operating heavy machinery or driving.

Non-Natural Sleep aids

sleep aid


Melatonin has been used for years to treat many ailments and conditions but did you know that you can use Melatonin for sleep aid?

Its chemical name is N-acetyl-5-methoxytryptamine and it can be found in animals, plants and even microbes.

Melatonin is attributed with helping in many health related issues such as mood disorders, headaches, obesity, insomnia and other sleep related disorders.

It has been tested and studied in rats and some scientists and doctors see potential for its use with patients suffering from cancer, Alzheimer’s disease and even skin related conditions.

Of course more tests and evidence is needed before coming to a conclusive affirmation of such claims.

After some studies patients using Melatonin for sleep reported an increase in their dreaming stage, claiming that their dreams were more vivid and also prolonged.

You can also use it as a dietary supplement and it can be purchased over the counter without a doctors prescription. This natural sleep aid is relatively inexpensive in comparison with prescribed medications.

Side effects are very minimal but can include nausea, irritability and drowsiness, you should not drive a vehicle after taking melatonin. Women who are pregnant or nursing should not take it. Always consult your doctor before use.

Using Melatonin for sleep purposes can help you get a good night’s rest.



5-Hydroxy Tryptophan  or 5-HTP Promotes the body’s production of Melatonin. In nature 5-HTP can be extracted from the seeds of the Griffonia tree that is native to the forests of west African Countries.

This tree is also used by the African people in other sources of Herbal remedies.



Which is short for Gamma Amino Butyric Acid is an amino acid that blocks electrical pulses in the nervous system.

By blocking these pulses to the nerves the brain is able to relax and reduces stress.

As you can imagine this is an essential part of being able to fall asleep.

Best Natural Sleep Aids for Adults

The best natural sleep aids for adults are:

  • Chamomile – Easy to use, light and very little side-effects, this is a perfect solution to a minor sleeping problem.
  • Valerian – Not meant to be used as a long term solution, this is a perfect answer to the occasional nights when you simply cannot seem to find sleep.
  • Lemon Balm – Another light, easy to use treatment, that can be used as a long term answer to sleep problems and insomnia.

Best Natural Sleep Aids for Children

The best natural sleep aids for children are:

  • Lemon Balm – Because of its light nature, lemon balm is a perfect answer to children’s sleep problems, as it is free from the heavy drowsiness that many other solutions bring.
  • Passion Flower – Like Lemon Balm, this is a light solution, that will not be overbearing or unsuitable for a child’s sleeping problems. Can also be used to calm a child’s ecstatic nature when you need them to pay attention, and stay focused.
  • Hops – An old remedy, but still effective. Filling a pillow with hops, it allows the user to fall naturally into a deep sleep. Very effective long term solution for helping children to fall asleep easily.

Prescription Sleep Aids

In some cases, patients suffering from insomnia have no choice, but to take prescription sleep aids to get relief and have a normal sleep at night.

The fact that these medications are prescribed by medical professionals does not guarantee their effectiveness and safety.

For this reason, you should be perfectly aware of their effects and side effects before using any of these drugs.

For Whom

Prescription sleep aids are usually prescribed to individuals who suffer from chronic insomnia that is caused by an underlying physical or psychological condition.

Your doctor will examine you first and you will undergo some tests in order for any underlying conditions to be diagnosed or excluded as causes of your insomnia.

In most cases, patients who take prescription drugs for insomnia suffer from an anxiety disorder, depression or more severe psychological conditions.

You may have to take such medication, even if underlying causes of your insomnia have not been found.


There are three types of prescription sleep aids that you may take, but they all work in the same way. The ingredients in the drug affect different receptors in the brain to make your nervous system slow down.

In general, some medications work to induce sleep while others are used to make you stay asleep, but their effect on the brain is the same. Due to the way they work, these pills are called sedative hypnotics.


Benzodiazepines are the oldest class of prescription sleep aids. This may explain why they are considered to be the most dangerous to use.

Even though these medications produce good results and provide sufficient insomnia relief, they tend to be both physically and psychologically addictive.

This means that your body may “crave” for the pill and that you may think you cannot fall asleep without it.

Other drawbacks of these pills include decreased effectiveness and even loss of effectiveness over time. In addition, once you stop taking benzodiazepines, your insomnia symptoms will return.


Non-benzodiazepines are newer prescription sleep aids. Even though these medications have not been found to cause addiction and serious withdrawal symptoms, the long term effects of their intake have not been studies fully and are not fully understood.

natural sleep aid

These medications may become ineffective after a while. If you stop taking them, your insomnia is most likely going to return.

Additionally, people taking non-benzodiazepines may experience side effects, such as morning grogginess, dizziness, nausea and headaches.

Why Natural Sleep aids are better

Some physicians prescribe antidepressants to people suffering from chronic insomnia, because they believe the root causes of their sleeplessness are depression and/or anxiety.

However, the Food and Drug Administration has not approved antidepressants as sleep aids. In addition, the correlation between insomnia and these psychological conditions has not been fully studied yet.

Now you know the most important things about prescription sleep aids. The general conclusion is that even though they may be effective, your sleeplessness is highly likely to rebound after you stop taking such a drug.

That is why you may want to consider supplementary sleep aids and perhaps even alternative sleep aids like cognitive behavioral therapy that may help you get relief for good.

Natural sleeping aids are better in general, as they tend to be substances that have been tried and tested over hundreds, if not thousands of years, by people all over the world.

This means that when using these natural remedies, we can be sure of the effects and outcomes of using them, and if they have any side-effects, what exactly the side-effects of them can be.

The new drugs and compounds that science is developing constantly are effective, but the full extent of their effects on the human body is not known, and as a result can be dangerous and actually harmful to use.

It has been found that using drugs prescribed by doctors may actually worsen sleeping problems.

A full list of problems that can be caused by using drugs can be found below:

Prolonged drowsiness

A lot of the drugs being created today tend to last much longer than is required or desired by the average consumer. As a result, they could spend the whole next day in a drowsy and dangerous state of awareness.

Drug tolerance

Your body may become accustomed to the drugs, and as such the drug’s desired results may begin to wear off, and the drug itself becomes useless after an extended period of usage, meaning either increased doses which may lead to added undesired side-effects, or trying a new drug and repeating the same process.

Masking underlying problems

There may be an underlying problem in the consumer, such as a physical or mental ailment or disorder, that could be cured, but is instead masked by the use of drugs.

Drug interactions

The drugs you end up using may have reactions or conflicts with other medication you may be using, and could cause dangerous side-effects, especially when it comes to prescription pain-killers.

Withdrawal Symptoms and drug dependence

You may come to rely on the drugs you are taking for curing your sleep problems, and if not taken, you may be unable to sleep with out, and if inaccessible completely, you may experience withdrawal symptoms, which may exacerbate your current problems, and possibly create even more problems.

Other side effects

There may be hidden side effects either not discussed by you and the doctor, or effects that have not even been discovered and realized by the scientific community.

Essentially, you become a lab rat, taking a chance on these drugs which may cause you undesired side-effects, such as forgetfulness, dry mouth, confusion and perhaps even worsen your sleeping problems.

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Alternative Non-Medical Sleep Aids

Often people think that medications are the only sleep aids that work. The reality is that few of the over the counter drugs have a short-term effect and do not treat the root causes of insomnia.

Prescription drugs, on the other hand, are used for the treatment of severe cases of insomnia caused by underlying physical and psychological conditions.

For all these reasons, you should definitely consider some alternative treatments.

You may be asking how you know these sleep aids that work will work for me. There are a number of reasons for their effectiveness.

Firstly, they are perfectly natural and are not known to cause side effects. More importantly, they have been tested and proven to work in clinical settings.

In addition, they can be used for as long as necessary without causing addiction or withdrawal symptoms. You can readily use them together with meditation as well.

What are the alternative sleep aids that work?


Most people cannot fall asleep because they are thinking about numerous things (work, children and general issues) apart from relaxing and getting some rest.

visualization sleep

In turn, you can counter these thoughts with positive ones using your imagination. All you have to do is to imagine that you are in a warm and relaxing place, see the surroundings and hear the relaxing sounds.

This may sound a bit weird, but it actually works like magic and can get you to fall asleep in no time.


This one of the sleep aids that work allows you to relax your body and mind at the same time. It is useful for countering sleeplessness as well as for improving your fitness and general health.

yoga for sleep

It is a good idea for you to sign up for a yoga class rather than to try doing asanas by on your won at least in the beginning. Make sure you choose a gentle yoga style.

Relaxing Bedtime Routines

natural sleep aid

You may not believe that something as simple as listening to music or reading a book can help you fall asleep, but it can.

You can listen to audio books as well. The calming and relaxing tones as well as the reading can help you get all the negative thoughts out of your mind.

These sleep aids that work produce excellent results for the majority of people who try them.

Cognitive Behavioral Therapy

Despite the common misconception, this type of therapy is not for mentally ill individuals. It is designed to help every person understand and overcome their problems.

natural sleep aid

In turn, people learn how to cope with stress and get relaxation. A recent study at Harvard Medical School has even found that cognitive behavioral therapy may be more effective for treating chronic insomnia compared to prescription medications.

For all these reasons, you may consider discussing this treatment option with your physician, especially if nothing else works for you.

These alternative sleep aids that work can really bring you only benefits and no cause you no harm in any way. You should definitely consider some or all of them to get permanent sleeplessness relief and get your life back to normal.

Insomnia cures – Just Where Can You Find Them?

Sleep problems affect all of us as some time in our life, and there is a constant search for insomnia cures. Let us consider how insomnia is classed:

Types of insomnia

There are three types of insomnia and these are:

Transient insomnia – This is when your sleep problems last from one night up to a few weeks. It is not felt insomnia cures are required for this type of sleep problem as they resolve themselves.

Acute insomnia – Lasting from a few weeks up to six months this can cause disruption to your daily life, and is an area where insomnia cures are sought.

Chronic insomnia – This is by far the most serious type of insomnia. It can last for years at a time. If you suffer from chronic insomnia you should be under the supervision of your doctor.

natural sleep aid

Now that we understand the types of insomnia we should look at what lifestyle changes you can make that will act as natural insomnia cures.

Changes to your lifestyle

By making a few simple changes to your lifestyle you may find this will resolve your sleep problems, and when you combine these changes they can be very effective as natural insomnia cures.

natural sleep aid

Caffeine – If you are drinking too many drinks which contain caffeine such as coffee or sugary drinks you may find difficulty in sleeping.

This is because caffeine is a stimulant. It keeps your body alert and you awake. So, stop drinking any beverage that contains caffeine by mid- afternoon at the latest. There are lots of other things you can drink that are caffeine-free.

Alcohol – Although alcohol is a sedative, it is not the best of sedatives! While it may send you to sleep initially, it prevents deeper stages of sleep, and you can find that you wake in the middle of the night.

By interrupting your sleep pattern you will not be at your best the following morning.

sleep aid natural tips

Avoid after-dinner naps

It is quite natural to feel drowsy after you have eaten a good dinner, but if you are prone to dozing after dinner, fight this, and do something mildly exerting.

sleep aid

Wash the dishes, get your clothes ready for the next day, and take some fresh air. By not nodding off after dinner you will feel more tired when you actually climb into bed, and thus you will be more ready for a good nights sleep.

Best foods to help you sleep

Sleep problems can plaque anyone at one time or another. All of us are susceptible to the effects of our work, our lifestyle, our diet and our individual stressors in producing temporary sleep difficulties.

There are several short- and long- term treatments for sleep deprivation. One of the most interesting is the dietary changes you can make towards eating the best foods to help you sleep.

The key part your daily diet plays in helping you relax enough to fall asleep is in being able to either stimulate or calm your brain activity before bedtime.

Tryptophan Containing Foods

Foods you eat contain amino acids and other components that can either help stimulate brain activity or work to slow it down.

One of these is Tryptophan, an amino acid that stimulates the brain to produce the neurotransmitters Serotonin and Melatonin, which naturally relax the brain.

natural sleep aid

You can eat foods that increase your Tryptophan levels. You can also eat foods that produce effects that pave the way for Tryptophan to get to the brain. Either or both will help you to get sleepy naturally.


Some people find a glass of wine can relax them enough for natural sleep. Wine does actually contain Tryptophan and has enough sugar in it to produce the change additional insulin makes in clearing the bloodstream for fast transmission to the brain.


Eating carbohydrates along with foods that provide Tryptophan helps this amino acid become available more quickly to your brain. This occurs because carbohydrates stimulate the body to release insulin.

This insulin begins to take all other amino acids out of your bloodstream for use in the muscles but leaves Tryptophan there to travel unopposed to the brain.

Once there, it quickly stimulates the brain to produce more melatonin and serotonin, making you sleepy and relaxed.

Eating Tryptophan-rich foods therefore becomes more effective when complex carbohydrates are also eaten with them.

natural sleep aid

A peanut butter and jelly Tryptophan-rich foods include but are not limited to poultry, eggs, dairy products, beans and sunflower seeds. Consume milk, cottage cheese, ice cream, cheese or yogurt as a bedtime snack and you are combining Tryptophan and carbohydrates effectively. The calcium in dairy products also aids the brain in utilizing Tryptophan to make melatonin.

Melatonin Rich Foods

Melatonin is one of the sleep-inducing relaxants produced by the brain. You can also get more melatonin by eating cherries, oats or oatmeal, strawberries and bananas.

natural sleep aid

(Melatonin should be avoided by pregnant and nursing women, however, because the effect it has on unborn and nursing babies is not yet fully understood).

natural sleep aid

It also helps regulate the body’s natural circadian rhythm which controls the natural ability to fall asleep at bedtime. Eating oatmeal and bananas triggers additional insulin production.


Nuts contain the known muscle relaxer of magnesium. Eating almonds, peanuts, sesame seeds and other nuts as snacks also increases Tryptophan levels.

Popcorn boosts serotonin levels (but leave off the salt and butter or cooking oil).

In order to aid the effects of eating the best foods to help you sleep, there are a few important tips to remember.

  • It takes approximately one hour for Tryptophan to reach the brain so eat your evening snack at least an hour before you plan to retire for the night.
  • Eating a high protein meal but skipping adding carbohydrates to the menu may actually keep you awake because protein-rich foods contain tyrosine, an amino acid that revs up the alertness of the brain.
  • Eating spicy foods late in the evening may produce excess stomach acid, leading to heartburn and painful acid reflux symptoms that will keep you awake.
  • If you consume any caffeine during the day, expect its stimulate effects to last at least eight hours or more.

With the necessary changes to your daily diet, you will sleep easier and better.

What to look for in a best natural sleep aid

All natural insomnia cures in supplement form should contain things like L-Tryptophan, Melatonin, L-Theanine and Valerian Root.

All of these natural ingredients have proven benefits regarding sleep problems.

One more  thing to remember about such all natural supplements is that in general you should suffer no side effects by using them, and some of the best all-natural supplements actually offer a 60-day money back guarantee, so you will sleep more easily knowing that if you are not happy with such a supplement for any reason whatsoever you will be able to claim some of your money back.

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Sleep Self Help-Three Tips to Getting a Good Nights Sleep

If you find yourself tossing and turning night after night instead of relaxing and sleeping, you are not alone. Almost one quarter of people in the USA experience some form of insomnia.

The resulting effects on job performance and personal relationships as well as day to day life are very real and very disturbing. If you are tired of being tired these tips may help you on your way to achieving a good nights sleep.

Make sure the temperature in your bedroom is comfortable

Studies have shown that the ideal temperature for sleeping is between 65 and 70 degrees. A room that is too warm may cause you to wake up stuffy and be unable to fall back asleep.

natural sleep aid

On the other hand a room that is too cool will leave you shivering. Everybody has a different comfort level you may need to experiment with this to find your ideal sleeping temperature.

Set your thermostat to the optimum temperature of between 65-72 Fahrenheit for better sleep

Get rid of annoyances

sleep aid

If you are someone who is sensitive to noise, the smallest of noises will disturb you. (I know I am one of those people.)

The best way to combat annoying noise is to block it with white noise. There are devices available just for this purpose, but many people find that a fan running in the bedroom makes just enough sound to mask annoying noises.

Establish a bedtime and a wake up time

Even though it sounds somewhat strange when you are having trouble sleeping, it is important to be consistent in the time you go to bed and the time you get up.

Initially, you may not be able to go to sleep, but you should still try to go to sleep at the same time each night. The same with your wake up time.

You may be really tired and will probably want to continue sleeping, but you need to get up anyway. By setting and keeping a consistent schedule, you will train your body to help you sleep.


More Tips

  • Leave the window somewhat open in your room for ventilation
  • Get ear plugs if noises effect your sleeping
  • Increase your physical activeness during the day, Just doing a bit of extra walking can help
  • Light exercise may help the body to relax further, as it releases endorphins, causing the user to relax and feel a state of happiness, a perfect idea when you’re looking for a good night’s sleep!The ideal time for exercise is early evening.
  • Breathing exercises; this helps oxygen flow in the blood.
  • Relaxing music can calm you to sleep
  • In the event that you worry a lot, write your worries down on paper
  • Start to relax before you go to sleep.
  • Preferably do not watch TV briefly before you sleep.
  • Avoid stimulants in the evening.
  • A good old warm bath may do wonders.
  • Burn your favorite incense.
  • Drink Chamomile tea a couple of hours before sleep.
  • Watch your diet.

Natural sleeping remedies are tried, tested, and tend to have the same, if not better effects than conventional drugs, so definitely look into natural solutions before resorting to unknown, potentially dangerous modern substances.

Helping yourself overcome insomnia is often a game of trial and error. What works for one person may not work for you, but there are many things you can try that will help. The trick is to keep trying to find what works for you.


We are all faced with challenges daily. Be attentive and observing of your activity during the day. Deal as best you can with matters as they spring up.

Take a bit of time out, if possible to be by yourself and think things through. Your day is there to be proactive and the evening is there to wind down.

The night is there to get sleep. Get it all into prospective. Good sleep means good health.

Please note that no cure or remedy should be tried or attempted without first consulting your doctor or a professional.

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