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Insomnia is a common issue that many people face, and it can wreak havoc on our lives if left unaddressed.
Thankfully, there are several effective supplements available that can help improve the quality and duration of your sleep. In this guide, we'll explore the top six best supplements for insomnia, diving into each product's features, pros, and cons.
So, let's jump right in and help you find the perfect supplement to aid your journey towards restful nights. We'll be reviewing a mix of supplements, from comprehensive options, that contain multiple clinically proven ingredients, to the best and highest quality individual ingredient supplements.
Best Insomnia Supplements Our Top 5 Products
RestAgain
Penguin CBD Capsules
Elm & Rye Melatonin Gummies
Natrol Melatonin Supplements
Kirkland sleep aids
Best Supplements For Insomnia - The Best Ingredients
Melatonin - Melatonin is a natural hormone produced by the body, signaling that it's time for sleep. Its production and release follow a daily cycle, with levels rising in the evening and falling in the morning. Melatonin supplements have become a popular sleep aid, particularly for those dealing with jet lag or shift work. Studies show that melatonin can improve overall sleep quality, reduce sleep latency, and increase total sleep time. To see benefits, take melatonin in doses of 3-10 mg before bedtime. However, more research is needed on the long-term effects of melatonin supplements, and they are not recommended for pregnant or nursing individuals.
GABA - GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter that helps calm the nervous system and promote relaxation, it's also a precursor to melatonin. Supplementing with GABA 200-300mg has been shown help improve sleep quality by reducing anxiety, stress, and overstimulation.
Valerian Root - Valerian root is an herbal remedy known for its potential to reduce anxiety, depression, and menopause symptoms. It's also a popular natural sleep aid, though research results are inconsistent. Some studies show improvements in sleep quality and sleep disorders, particularly for menopausal and postmenopausal women. To experience potential sleep benefits, consume 200-600 mg of valerian root before bedtime. Keep in mind that more studies are needed on its long-term safety and effectiveness.
Magnesium - is a vital mineral involved in numerous bodily processes, including brain function and heart health. It also has a calming effect, helping to quiet the mind and body for easier sleep. Magnesium supplements, particularly those combined with other sleep-promoting ingredients like glycine or melatonin, may help improve sleep quality. Dosages between 225-729 mg daily have shown positive effects on sleep, though it's crucial not to exceed 350 mg per day without a healthcare professional's guidance.
L Theanine - L-theanine is an amino acid found in tea leaves that may help improve sleep and relaxation. Some studies suggest that daily supplementation of up to 200 mg of L-theanine can be beneficial for sleep, especially when combined with GABA or magnesium. However, more research is needed.
Vitamin D - Recent studies have linked vitamin D deficiency to poor sleep quality and insomnia and half of the US population is effected. Supplementing with vitamin D 15mcg daily may help improve sleep quality by regulating sleep-related hormones and neurotransmitters.
B vitamins - such as vitamin B6 1mg and vitamin B12 3.7mcg, play essential roles in energy production, brain function, and mood regulation. They also influence the production of sleep-related hormones like melatonin and serotonin, which are crucial for maintaining healthy sleep patterns.
GABA (gamma-aminobutyric acid) - is an inhibitory neurotransmitter that helps calm the nervous system and promote relaxation. Supplementing with GABA 300mg may help improve sleep quality by reducing anxiety, stress, and overstimulation.
5-HTP (5-Hydroxytryptophan) - is a naturally occurring amino acid that serves as a precursor to the neurotransmitter serotonin. Serotonin plays a vital role in regulating mood, appetite, and sleep. Supplementing with 5-HTP 100mg can help increase serotonin levels, which will subsequently improve sleep quality and reduce insomnia symptoms.
Glycine is an amino acid that plays a crucial role in the nervous system and may help improve sleep. It's thought to work by lowering body temperature at bedtime, signaling that it's time to sleep. Studies show that consuming 3 g of glycine before bedtime can improve sleep quality and reduce daytime fatigue. Making this a good solo supplement, but not ideal for combined insomnia supplements.
Tryptophan is an essential amino acid that may help improve sleep quality. Research has shown that taking at least 1 g of tryptophan per day can help reduce the time spent awake during the night. However, more research is needed to confirm these results and if it's an effective insomnia remedy.
RestAgain: Best Insomnia Supplements Overall
RestAgain has firmly established itself as a reputable and recognizable brand within the sleep supplement industry. With a strong focus on providing potent and high-quality sleep aids, RestAgain has gained a great reputation for delivering effective solutions that promote a restful and peaceful slumber.
RestAgain contains 11 proven ingredients to help combat insomnia (all of them are in our best ingredients list), and with one of the key factors that contribute to RestAgain's prominence is their commitment to using only the finest ingredients. And most importantly, unlike a lot of supplements that contain so many ingredients, in their clinically tested doses.
The brand places a significant emphasis on sourcing ingredients that meet stringent quality standards. By utilizing top-quality components, RestAgain ensures that their products deliver optimal results and meet the expectations of their customers.
Another thing we like about RestAgain's is their dedication to transparency. They don't hide any of their ingredients behind proprietary blends and with 3rd party testing it's pretty easy to check on the science behind their claims showing they've got a lot of faith in their product overall.
Product Overview
This exceptional sleep aid contains 11 scientifically-backed ingredients designed to help you fall asleep and stay asleep by working with your body's natural processes[5].
RestAgain natural sleep aids includes essential vitamins and nutrients, such as Vitamin D and B6, which can help address deficiencies related to insomnia and depression. Multiple studies have listed these deficiencies particularly vitamin D with sleep problems, and over 40% of the us population has at least a mild deficiency in the vitamin.
It also features herbal supplements like Ashwagandha, which has been shown to improve sleep quality and speed up the process of falling asleep for those with insomnia[1]. At the dosage in RestAgain, Ashwandha is included in a lot of competitor products, but usually at about half the required dosage as it's quite an expensive ingredient for natural sleep aids.
Other ingredients, such as L-Theanine and Valerian Root, provide relaxation effects and promote sleep quality, especially for those suffering from anxiety disorders[2][3].
In addition to these ingredients, RestAgain also contains GABA and melatonin, both of these things signal your body that it's time to sleep, helping to combat sleep disorders and improve sleep quality[6]. It also means that the natural sleep aids can start working in as little as 30 to 60 minutes, making them one of the best dietary supplements for sleep problems.
And to top it off RestAgain contains 300mg of magnesium supplements, which have been proven to promote sleep in numerous studies. This is particularly notable as most combined supplements don't actually put enough in. This is because magnesium supplements have to be blended and take up a lot of capsules space as a result. By blending two types of magnesium, they're able to get users the clinically proven dose, but even still to offer all of these ingredients it does take 3 full sized capsules. Which should give some indication to why many competitor products containing the same ingredients simply don't compare in terms of potency when compared against RestAgain insomnia supplements.
Highlighted Features
Contains a blend of 11 scientifically backed ingredients
Designed to work with your body's natural processes
Helps you fall asleep faster and stay asleep longer
Promotes restorative sleep
Pros
High-quality, natural ingredients
Highest dosages available on the market
Backed by scientific research
Suitable for those with mild to moderate insomnia
No known side effects
Great Value
Cons
Only Available From RestAgain.com
Penguin CBD Capsules: Best Oils As Natural Sleep Aids
Penguin CBD has earned a strong reputation as a reputable company within the CBD supplement industry. With a focus on enhancing overall health and well-being, Penguin CBD offers a diverse range of high-quality products that cater to various needs. Among their offerings, their CBD capsules stand out as an effective solution for individuals seeking a natural sleep aid.
As a brand, Penguin CBD is known for its commitment to quality and transparency. They prioritize sourcing premium-quality CBD extract from trusted and reputable suppliers. This ensures that their CBD capsules contain pure and potent CBD, providing users with the full potential benefits of cannabidiol.
One of the distinguishing features of Penguin CBD is their dedication to thorough testing and quality control. They subject their products to rigorous third-party lab testing to verify their potency, purity, and adherence to safety standards. By conducting these tests, Penguin CBD ensures that their CBD capsules consistently meet high-quality standards, giving customers confidence in the reliability and effectiveness of their products.
Penguin CBD's brand image is also strengthened by their emphasis on transparency and customer education. They provide detailed information about their CBD capsules, including the sourcing and extraction methods, as well as the recommended usage and potential benefits. By educating their customers, Penguin CBD empowers them to make informed decisions about their health and well-being.
In addition to their commitment to quality and transparency, Penguin CBD's reputation is bolstered by their dedication to customer satisfaction. They prioritize providing excellent customer service, addressing any inquiries or concerns promptly and professionally. This focus on customer care builds trust and loyalty, further solidifying Penguin CBD as a reputable brand within the CBD supplement market.
Overall, Penguin CBD's brand identity is characterized by their commitment to quality, transparency, and customer satisfaction. As a reputable company in the CBD supplement industry, they offer high-quality products, including their CBD capsules, which serve as a natural sleep aid. With their emphasis on quality control, transparency, and customer education, Penguin CBD has successfully established itself as a trusted brand, providing individuals with an effective solution for improving their overall health and well-being.
Product Overview
The use of cannabinoids has gained significant popularity in the US for their potential health benefits. As a result, the medical and supplemental industries have been conducting more extensive research on cannabinoids to understand their effects and potential risks.
Preclinical studies have found anecdotal evidence that cannabis can induce sleep. A controlled clinical trial involving 72 adults found that 57 of them experienced reduced anxiety levels within just a month, while 48 reported improved sleep scores[4].
Penguin CBD Capsules are formulated with pure CBD extract, which has been shown to promote relaxation and improve sleep quality. Each capsule contains 10 mg of CBD, making it easy to find the perfect dosage for your individual needs.
Highlighted Features
Contains pure CBD extract
Promotes relaxation and improves sleep quality
Easy-to-swallow capsules
Pros
High-quality CBD sourced from reputable suppliers
Suitable for those seeking a natural sleep aid
No psychoactive effects
Cons
CBD's effectiveness for sleep may vary between individuals
Limited research on long-term use
Elm & Rye Melatonin Gummies: Natural Sleep Aids In Gummy Form
Elm & Rye has built a solid reputation as a trusted brand within the supplement industry. Renowned for their unwavering dedication to quality and effectiveness, they have become a go-to name for individuals seeking reliable solutions to their health concerns. While their product range extends beyond melatonin gummies, it is worth noting that their melatonin gummies have gained popularity as a simple yet effective option for addressing occasional sleeplessness.
Overall, Elm & Rye's brand identity is built on their commitment to quality, effectiveness, customer satisfaction, and transparency. As a trusted name in the supplement industry, they offer a range of products, including their popular melatonin gummies, which provide a simple yet effective solution for occasional sleeplessness. By upholding high standards of quality and continuously striving to meet customer needs, Elm & Rye has solidified its position as a brand that individuals can rely on for their supplement needs. And unsurprisingly their natural sleep aids are unsurprisingly no exception.
Product Overview
These gummies provide a simple, cost-effective solution for those who struggle with occasional sleeplessness. The gummy form also offers an alternative for individuals who dislike or have difficulty swallowing pills.
When it comes to insomnia supplements Melatonin is often seen as the number one option for people with trouble sleeping. It is the natural hormone produced by our brains that helps regulate our sleep-wake cycle[9]. Some people may struggle to produce melatonin properly, especially those with circadian rhythm sleep disorders. Elm and Rye's melatonin gummies can help address occasional sleeplessness for various individuals, whether caused by environmental factors or underlying sleep problems.
Highlighted Features
Contains 2.5 mg of melatonin per serving
Convenient and tasty gummy form
Helps regulate sleep-wake cycles
Pros
Easy to take and adjust dosage
Suitable for those who dislike swallowing pills
Effective for occasional sleeplessness
Cons
May not be ideal for those with severe insomnia
Some individuals may find the gummies too sweet
Natrol Melatonin Supplements: Simplify Your Sleep
Natrol is a well-established and respected brand in the sleep supplement industry, known for its commitment to quality and customer satisfaction. With a strong emphasis on providing high-quality products, Natrol has garnered a reputation for delivering effective solutions to improve sleep quality. While their product range extends beyond melatonin supplements, it is noteworthy that their melatonin supplements have become a popular choice for individuals seeking a simple yet effective solution to enhance their sleep.
Product Overview
Natrol has taken a straightforward approach to create a dietary supplement that promotes sleep with minimal ingredients. This simplicity keeps costs down while still providing a reliable product. Natrol's sleep aid focuses on delivering the best natural sleep aid possible without any unnecessary complexities.
Natrol Melatonin Supplements contain 5 mg of melatonin per tablet, making it easy to find the right dosage for your individual needs. These time-release tablets ensure a steady stream of melatonin throughout the night, helping you fall asleep faster and stay asleep longer.
This product is ideal for individuals who struggle with their sleep-wake cycle and don't want to spend time researching countless ingredients.
Highlighted Features
Contains 5 mg of melatonin per tablet
Time-release formula for steady delivery throughout the night
Helps regulate sleep-wake cycles
Pros
Easy to adjust dosage
Suitable for those with mild to moderate insomnia
Time-release formula ensures consistent sleep support
Cons
May not be effective for severe insomnia cases
Some individuals may experience vivid dreams or nightmares
Kirkland Natural Sleep Aids: Best Budget Supplements For Insomnia
Kirkland is a widely recognized brand in the health and wellness industry, known for offering a diverse range of high-quality products at affordable prices. With a commitment to providing accessible solutions, Kirkland has made a name for itself as a brand that caters to the needs of individuals seeking reliable health and wellness options. While their product line extends beyond sleep aids, it is worth noting that their sleep aids are specifically designed to offer temporary relief from occasional sleeplessness, making them an excellent choice for individuals in need of assistance on restless nights.
Product Overview
Kirkland natural sleep aids contain doxylamine succinate, a sedating antihistamine that can help you fall asleep faster and stay asleep longer. While effective for occasional sleeplessness, these sleep aids are not recommended for long-term use.
Highlighted Features
Contains doxylamine succinate, a sedating antihistamine
Provides temporary relief from occasional sleeplessness
Helps you fall asleep faster and stay asleep longer
Pros
Effective for occasional sleeplessness
Affordable option for short-term use
Can also help with allergy symptoms
Cons
Not recommended for long-term use
May cause drowsiness or grogginess the following day
Noocube Sleep Upgrade: Natural Sleep Aids Without Melatonin
Noocube is a well-known and respected brand in the realm of cognitive enhancement supplements, specializing in products that are specifically formulated to enhance mental performance. While their product range extends beyond sleep aids, it is worth highlighting their Sleep supplement as a unique offering in the sleep aid market.
Product Overview
Noocube Sleep Upgrade is designed to enhance sleep health without causing grogginess the next morning. The calming and sleep-inducing effects of this supplement wear off by morning, allowing you to wake up feeling refreshed and revitalized.
One of the main goals of Sleep Upgrade is to promote uninterrupted sleep. It achieves this through the use of Lavender Extract, which has been shown to improve sleep quality and reduce restlessness[5]. The supplement also contains Vitamins D and magnesium to help prevent sleep issues caused by deficiencies. With magnesium supplements being particularly well scientifically backed for improving poor sleep, although there is more in RestAgain.
Lemon Balm leaf powder is another key ingredient that provides a calming effect. It has been found to be an effective insomnia treatment, particularly for those who suffer from anxiety and sleep issues[6].
Highlighted Features
Contains no melatonin
Formulated with natural ingredients to promote restful sleep
Designed to improve overall sleep health
Pros
Suitable for those who want to avoid melatonin
Contains natural ingredients with calming effects
Helps improve sleep quality and duration
Cons
May not be as effective as melatonin-based supplements for some individuals
Results may vary between users
Why Sleep Is So Important
Sleep is incredibly important for our overall health and well-being. Here are some key reasons why sleep is vital:
Rest and Restoration: Sleep provides an opportunity for our bodies to rest and recover. During sleep, various restorative processes occur, including tissue repair, muscle growth, and the release of growth hormones. It allows the body to recharge and prepare for the next day.
Cognitive Function and Mental Health: Sleep plays a critical role in cognitive function, learning, and memory consolidation. It helps improve attention, concentration, problem-solving, and decision-making abilities. Sufficient sleep also supports emotional regulation and mental health, reducing the risk of conditions like depression, anxiety, and mood disorders.
Physical Health: Sleep is closely linked to physical health. It contributes to a healthy immune system, helping fight off infections and illnesses. Sustained sleep deprivation can weaken the immune system, making us more susceptible to diseases. Sufficient sleep also aids in maintaining a healthy weight, as it regulates hormones involved in appetite and metabolism.
Heart Health: Adequate sleep is associated with a lower risk of cardiovascular diseases, including hypertension (high blood pressure), heart disease, and stroke. Sleep deficiency can lead to increased blood pressure, inflammation, and insulin resistance, which are risk factors for heart problems.
Hormonal Balance: Sleep influences the regulation of various hormones in the body, including those involved in appetite, stress response, growth, and reproductive function. Lack of sleep disrupts hormonal balance, which can lead to weight gain, increased stress levels, and reproductive issues.
Energy and Performance: Good sleep is essential for optimal energy levels and daytime performance. It enhances productivity, concentration, and problem-solving abilities. On the other hand, inadequate sleep can impair cognitive function, reaction time, and decision-making skills, increasing the risk of accidents and errors.
Mood and Emotional Well-being: Sufficient sleep is crucial for emotional well-being and mood regulation. Sleep deprivation can contribute to irritability, mood swings, decreased tolerance, and a higher likelihood of experiencing negative emotions. Conversely, quality sleep promotes positive mood, emotional stability, and overall mental well-being.
These are just some of the reasons why dealing with sleep problems is so important. It is a fundamental pillar of good health, and prioritizing quality sleep should be a part of our daily routine. Most adults require around 7-9 hours of sleep per night, although individual needs may vary.
What Are The Consequences Of Not Getting Enough Sleep?
Not getting enough sleep, whether due to sleep deprivation or chronic sleep disorders, can have a wide range of consequences on various aspects of our physical and mental well-being. Here are some common consequences of insufficient sleep:
Daytime Fatigue and Sleepiness: Lack of sleep often leads to excessive daytime sleepiness, making it challenging to stay alert and focused during the day. This can impair productivity, increase the risk of accidents, and affect performance in various tasks, including work, driving, and studying.
Impaired Cognitive Function: Sleep deprivation can significantly impact cognitive function. It impairs attention, concentration, memory, problem-solving, and decision-making abilities. Learning new information and retaining it becomes more difficult when we are sleep deprived.
Mood and Emotional Disturbances: Inadequate sleep can lead to mood disturbances, including irritability, mood swings, increased stress levels, and a higher likelihood of experiencing negative emotions such as sadness and anger. Chronic sleep deprivation is also associated with a higher risk of developing mood disorders, such as depression and anxiety.
Weakened Immune System: Sleep plays a crucial role in supporting a healthy immune system. Lack of sleep can weaken the immune system, making us more susceptible to infections, such as the common cold, flu, and other illnesses. It can also delay recovery from illnesses and infections.
Increased Risk of Chronic Health Conditions: Chronic sleep deprivation is linked to an increased risk of developing various chronic health conditions. These include cardiovascular diseases (such as hypertension, heart disease, and stroke), obesity, diabetes, and impaired glucose metabolism.
Impaired Physical Performance: Insufficient sleep can negatively affect physical performance and athletic abilities. It reduces coordination, reaction time, endurance, and strength, leading to decreased athletic performance and increased risk of injuries.
Weight Gain and Obesity: Lack of sleep disrupts the balance of hormones involved in appetite regulation. It can lead to increased hunger and cravings, particularly for high-calorie, sugary, and fatty foods. Sleep deprivation is associated with weight gain, obesity, and an increased risk of metabolic disorders.
Increased Risk of Accidents: Sleep deprivation impairs cognitive function, reaction time, and judgment, significantly increasing the risk of accidents, both on the road and in other settings. Drowsy driving, in particular, is a significant concern, as it can be as dangerous as driving under the influence of alcohol.
Reduced Libido and Sexual Dysfunction: Sleep deprivation can negatively impact sexual health. It may lead to reduced libido (sex drive) and sexual dysfunction in both men and women, including erectile dysfunction and decreased sexual satisfaction.
How to Choose the Best Natural Sleep Aids
Now that we understand the importance of sleep, let's explore how to select the right natural sleep aid for your needs.
High-Quality Ingredients
Only the best ingredients should be considered when choosing a sleep supplement. All options included in this list contain top-quality, natural ingredients.
Clinically Proven
In this information age, it's crucial to rely on scientific evidence when evaluating the efficacy of sleep aid ingredients. The best natural sleep aids contain components that have been proven effective through rigorous scientific research.
Dosage
Understanding the appropriate dosage for each ingredient is also essential. We've examined the doses used in scientific studies to determine the effectiveness of each sleep aid.
Are Natural Sleep Aids Safe?
Safety should always be a top priority when considering any product. We've taken into account brand testing results and customer reviews to ensure the safety of the sleep aids included in this list.
Wrapping Up: Choose the Right Sleep Supplement for You
When it comes to finding the best supplement for insomnia, it's essential to consider your specific needs and preferences. With a wide range of options available, from RestAgain's comprehensive sleep aid formula to Penguin CBD Capsules' calming effects, there's a sleep supplement out there for everyone.
Remember to always consult with a healthcare professional before starting any new supplement, especially if you're currently taking medications or have underlying health conditions. With the right supplement and a healthy sleep routine, you'll be well on your way to enjoying restful nights and energized days.
What Else Can I Do To Improve Sleep Quality? Practicing Good Sleep Hygiene
Sleep supplements are only part of the battle, to establish healthy sleep patterns and optimize sleep quality, it is important to practice good sleep hygiene. Here are some tips to help you develop a regular sleep routine and enhance your sleep hygiene:
Keep to a strict sleep schedule: Go to bed and wake up at the same time every day, even on weekends, as this will help normalize your body's internal clock and maintain a consistent sleep-wake cycle.
Make your bedroom conducive to sleep: Ensure your room is cool, quiet, and dark. Consider using earplugs, eye shades, or a white noise machine if needed. Also, make sure that your mattress, pillows, and bedding are comfortable and support your sleeping positions.
Have a relaxing pre-bedtime routine: Engage in calming activities prior to bed to tell your body it is time to relax. This may include reading a book, taking a warm bath, practicing stretching or breathing exercises, or listening to soothing music. Avoid stimulating activities, screens, and bright lights close to bedtime.
Limit electronics: The blue light from electronic devices such as smartphones, tablets, and computers can interfere with your sleep. Avoid using these gadgets for at least an hour before bed. If necessary, use blue light filters or switch to "night mode" settings.
Refrain from stimulating substances: Limit or avoid consuming caffeine, nicotine, and alcohol, especially near bedtime. These substances can disturb sleep patterns and diminish sleep quality.
Incorporate exercise: Engage in regular exercise, but try to finish your workout a few hours before bedtime. Exercise can promote sleep, but intense physical activity close to bedtime may make it difficult to sleep.
Maintain a healthy lifestyle: Adopt healthy habits throughout the day which can positively affect your sleep. Maintain a balanced diet, manage stress levels, and avoid taking long naps during the day, especially late in the afternoon or evening.
Designate the bedroom for sleep: Reserve your bedroom solely for sleep and intimate activities. Do not use it as a workspace or engage in stimulating activities that may impede relaxation and sleep.
Manage worries and racing thoughts: If you find yourself worrying or having racing thoughts at night, consider practicing relaxation techniques or mindfulness meditation. Writing down your thoughts or using a worry journal before bed can help calm your mind.
Seek professional help if needed: If you have difficulty sleeping or suffer from insomnia even with good sleep hygiene, it may be beneficial to consult a healthcare professional or sleep specialist who can offer further guidance and support.
Remember that it may take time to adopt these practices, so be patient and consistent. By incorporating good sleep hygiene habits into your everyday routine, you can improve your sleep quality and overall well-being.
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Kasper S, Gastpar M, Muller WE, Volz H-P, Moller H-J, Dienel A, et al. Silexan, an orally administered Lavandula oil preparation, is effective in the treatment of "subsyndromal" anxiety disorder: a randomized, double-blind, placebo controlled trial. Int Clin Psychopharmacol. 2010;25: 277-287.
Cases J, Ibarra A, Feuillere N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011;4: 211-218.
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