The participants were asked to answer an Athens insomnia scale (AIS) questionnaire at one, seven and 14 days into the study. In a 2016 study, 50 people with primary insomnia received either a 3mg dose of melatonin or a non-therapeutic placebo nightly at 7 PM for 14 days. In 1958, scientists isolated melatonin from the pineal gland, making it possible to use melatonin on its own.ĭue to melatonin’s popularity, it’s been studied quite extensively, with most study data showing that it can, and often does, improve sleep. These functions have led to melatonin earning the nickname of the “sleep hormone.” Melatonin is also linked to other bodily changes related to sleep, including a decline in your core body temperature. As the sun starts to set and it becomes darker, your body’s production of melatonin increases, with melatonin levels typically peaking at around 3 to 4 AM.Īs you may already know, this increase in melatonin is one of several factors that causes you to feel tired late at night. Over the course of the day, your body regulates its production of melatonin. A hormone produced naturally by your body in the pineal gland, melatonin’s role in the body is to regulate your sleep-wake cycle. Melatonin is one of the most well known and widely used sleep-promoting supplements on the market. Read on to see our findings, as well as our thoughts on which natural sleep aids are backed up by real, reputable scientific evidence. They look and sound effective, but do they actually work to make it easier for you to fall asleep?īelow, we’ve dug into the scientific evidence for 10 of the most common natural sleep aids, from well known supplements such as melatonin and valerian root to a variety of herbal products that are commonly marketed as helping to improve sleep. Most natural sleep aids contain certain herbs, while others contain naturally-occuring hormones that are linked to better sleep.
If you don’t like the idea of prescription medications and don’t necessarily have the time to start exercising during the day or switch up your night time routine, natural sleep aids may be an alternative worth looking into. There are many different ways to confront sleep issues.
Sleep deprivation can lead to a variety of negative effects, from cognitive issues such as a poor memory and difficulty concentrating to physiological effects such as overly high blood pressure, a weakened immune system and an increased risk of developing heart disease. Natural Sleep Aids: Which Ones Really Improve Sleep?
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