5 Natural Sleep Aids

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Here are some suggestions from naturopathic physician, Dr. Kevin Passero, for natural ways to improve your sleep patterns.

Millions of people suffer from mild to moderate sleep problems, and often turn to over-the-counter or prescription sleep aids to help them get the sleep they need to feel healthy and energetic. However, these drugs often do not promote the deep, rejuvenating sleep that your body requires for optimal health and vitality.

(This article is a continuation of Dr. Passero’s article, Counting Sheep to Reverse the Clock: How Getting Enough Sleep Slows Aging.)

People with extreme insomnia issues may need to implement a combination of natural therapies in order to obtain good quality sleep. These are just some basic ideas that can be very effective for those with mild to moderate sleep difficulties.

Natural Sleep Aid #1: Melatonin

Melatonin is a hormone that your brain produces every night when it is time to go to sleep. It helps to facilitate the transition between wake and sleep. What many people do not know about melatonin is that it is also one of your body’s most potent antioxidants, and has been associated with slowing the aging process. Extensive research has shown melatonin to be safe and it is a great first try for people looking for something natural to aid their sleep. As noted, it is best for people who have difficulty falling asleep. Doses range from 800 mcg to 3-5 mg.

Natural Sleep Aid #2: 5-HTP

5-HTP (5-hydroxytryptophan) is an amino acid that the body uses as a building block to make serotonin. Many people are aware of the role of serotonin in depression, but may not realize that serotonin also plays a critical role in sleep. As long as you are not taking a prescription antidepressant, 5-HTP is generally considered safe and well tolerated. 5-HTP can be helpful for getting people to fall asleep and stay asleep.

Natural Sleep Aid #3: Magnesium

Being the most gentle of sleep aids, it does not work for everyone. However, due to the fact that magnesium is one of the most critical nutrients your body needs for running enzymes there are little down sides to additional supplementation. This supplement is usually best for people who have a restless night sleep, not necessarily for those with more severe symptoms of insomnia.

Natural Sleep Aid #4: Exercise

Engaging in regular exercise daily helps to burn off stress and regulate stress hormones. It can be an effective tool for helping to regulate sleep patterns especially for those individuals who are under a lot of stress or have sleep issues related to anxiety.

Natural Sleep Aid #5: Hormonal Factors

Women very commonly experience sleep disturbances during peri-menopuase and menopause due to changing hormone levels. There are natural ways to support hormonal balance during these times. Black cohosh and dong quai are two herbs that have been shown to reduce certain symptoms associated with the hormonal changes that occur during menopause. Bio-identical hormones are also a good option to consider for women with more severe symptoms, and for women who do not respond to herbal therapy.

Tags: 5-HTP, magnesium, melatonin, natural alternatives, sleep, stress