Natural Sleep Supplements to Fall Asleep Faster and Improve Sleep Quality

There are many reasons why sleep is essential to our overall health and well-being. When we sleep, our bodies are able to heal and repair themselves from the day’s activities. Sleep also allows our brains to rest and recharge, so that we can think clearly and be more productive the following day.

Getting enough quality sleep is especially important for athletes and fitness enthusiasts, as poor sleep can lead to decreased performance and increased risk of injury.

How to Choose a Sleep Supplement & What to Look ForHow to Choose a Sleep Supplement & What to Look For

There are many different sleep supplements on the market, and it can be tricky to know how to pick the right one.

Here are a few things to look for when choosing a sleep supplement:

Ingredients that promote relaxation:

Chamomile, lavender, and valerian root are all great ingredients to look for. Each of them has unique benefits that can help you in a variety of ways. Chamomile is known for its calming properties, while lavender can help reduce stress and anxiety. Valerian root is a great way to promote relaxation and get a good night's sleep.

Ingredients That Promote Relaxation

Ingredients that support healthy sleep cycles:

Ingredients like melatonin can help to regulate your body’s natural sleep-wake cycles, so you can fall asleep and stay asleep for the night. Sleep cycles occur in 90-minute intervals - a sensitive cycle that is vulnerable to our modern lives.


Avoid ingredients that can cause dependence or addiction, such as alcohol or benzodiazepines. Instead, look for supplements that contain natural ingredients that are safe to use on a nightly basis. This ensures that you can get the restful sleep you need without worrying about developing any harmful dependencies.

What is the most effective natural sleep aid?

Many popular natural insomnia aids like hemp, Valerian Root or melatonin have been unable to be compared with larger, randomized clinical trials.

The effectiveness of various sleep remedies is dependent upon individual conditions. If you are struggling to sleep and you want some relief, you can consult a doctor.

It is important to remember that certain sleeping supplements are likely to interact with other medicines and contraindications based upon the history of the patient.

Medical professionals will be able to help you determine which sleeping aids are suitable for you as well as dosages and timing.


This medicinal herb has long been used in traditional Indian medicine to treat a variety of conditions, including insomnia.

Ashwagandha is thought to be effective for sleep due to its calming and relaxing effects on the mind and body.

Ashwagandha contains compounds called withanolides, which have sedative and hypnotic properties.

KSM-66 is a popular type of Ashwagandha, and it is one of the only types to be studied in clinical trials.

A study published in the Journal of Ayurveda and Integrative Medicine found that KSM-66 Ashwagandha was effective in reducing stress and improving sleep quality in adults with chronic stress.

Nutrakey 5-HTP at

5-hydroxytryptophan (5-HTP) is a chemical compound that naturally occurs in the human body.

It is a member of the tryptophan family and is a precursor to serotonin, one of the major neurotransmitters in the brain.

5-HTP plays an important role in many physiological processes, including mood, appetite, and sleep.

Lemon Balm

Lemon Balm Supplements for Sleep
Lemon balm (Melissa officinalis) is a member of the mint family and it has traditionally been used to calm the mind and ease stress.

Lemon balm contains compounds called terpenes, which have sedative effects.

A study published in Phytotherapy Research found that lemon balm was effective in reducing anxiety and improving sleep quality in adults with mild-to-moderate anxiety disorders.

Passionflower Extract

Passionflower extract supplements for sleep
Passionflower (Passiflora incarnata) is a climbing vine with white, purple or blue flowers.

Passionflower has traditionally been used to treat anxiety and insomnia.

Passionflower contains compounds called flavonoids, which have sedative and hypnotic properties.

A study published in the Journal of Clinical Pharmacy and Therapeutics found that passionflower was effective in reducing symptoms of anxiety and improving sleep quality.


Magnesium Supplements for Sleep
Magnesium is a mineral that is essential for many functions in the body, including muscle relaxation, nerve function and energy production. Magnesium is thought to be effective for sleep due to its calming and relaxing effects.

A study published in the Journal of Research in Medical Sciences found that magnesium was effective in improving sleep quality in adults with insomnia. The study participants took a daily magnesium supplement for eight weeks and the results showed that they slept better and felt more rested during the day.


Melatonin Supplements for Sleep
Melatonin is a hormone secreted by the brain that signals your body to sleep.

When you are exposed low light, like at night or in dimly lit rooms of an airplane for example; melatonin levels rise and cause drowsiness as well other functions such easeful falling asleep process because it's production has been stimulated by this signal from our visual system which tells us no more bright lights!

There are many different supplements that can be effective for sleep. If you are struggling with insomnia, talk to your doctor about which option may be right for you. Supplements should be used in addition to other healthy sleep habits, such as maintaining a regular sleep schedule and avoiding caffeine before bed.