Natural Sleep Aid Supplement

Magnesium is a mineral involved in over 300 chemical reactions in our bodies! Studies have examined how consuming magnesium may be associated with lower serum cortisol (which means lower stress) and higher serum melatonin (the hormone that regulates our circadium rhythm). In general, it seems magnesium may be able to relax the central nervous system. In one study, for example, when adults with insomnia took magnesium, they reported a longer sleep time and a lower score on the insomnia severity index. We use the form magnesium citrate because it’s highly bioavailable.

Melatonin supplements are often used as a sleep aid; however, these sleep supplements either use a synthetic source of melatonin or – worse – use a source that is extracted from the pineal brain tissue of cows.

Tart cherry juice contains a high amount of melatonin, the hormone found in your body that helps regulate your sleep and wake cycles. Studies suggest that supplementing with tart cherry juice may improve sleep efficiency and lead to longer sleep time.

Siberian Ginseng has been traditionally used in Chinese and Russian medicine to support vitality and the immune system. One study found that consuming eleuthero before a stressful task may be associated with smaller increases in heart rate and blood pressure, suggesting that eleuthero may help individuals handle and process stress in a more beneficial way.

Lemon balm is an herb in the mint family that was used in ancient Greece and India as a sleep aid. Currently, the German Commission E., which specifically researches herbal products for medicinal use, recommends lemon balm to support individuals with sleep issues. And, research has investigated how consuming lemon balm may result in lower stress and anxiety levels following a stressful event.

Passionflower is a tropical plant that is high in flavonoids. These flavonoids may impact the GABA type A system, resulting in anti-anxiety effects. One study examined how adults with nervous restlessness may have improved quality of life and higher stress resistance after taking passionflower for 12 weeks. Passionflower has also been studied for its potential to increase sleep time in individuals with insomnia.

Valerian was used in ancient Roman and Greek as a cure for insomnia, and recent scientific research suggests it still may be useful for that purpose. Some research suggests that valerian may improve sleep quality through a reduction in cortical excitability, meaning it can relax your brain’s response to stimuli. Other research has found that when humans are placed in high-pressure situations, consuming valerian may result in a smaller increase in systolic blood pressure and lower perceived stress.