What are natural sleep aids?
Natural sleep aids are nutritional supplements containing active ingredients of natural origin that help you sleep better. They often contain calming plant extracts, such as valerian root and chamomile. In addition, certain vitamins and minerals naturally promote a good night's sleep.
Synthetic sleep aids can cause side effects such as physical dependence, dizziness, and drowsiness. Therefore, many people prefer natural sleep aids, which usually have fewer side effects. However, it's important to stick to the recommended dosage to achieve the best results and avoid potential risks.
What types are there?
Natural sleep aids come in various forms. Whether you have trouble falling asleep, or you sleep well but wake up in the middle of the night and can't go back to sleep, there's something for you.
a. Natural sleep aids
Are you having trouble falling asleep? Natural sleep aids can help you get into sleep mode faster. They support your body and mind in relaxing for a smooth transition to sleep.
b. Natural sleepers
Do you often wake up in the middle of the night? Natural sleep aids help you sleep soundly through the night . They reduce interruptions, so you wake up feeling more refreshed the next morning.
c. Natural tranquilizers
Stressed or tense before bed? Natural tranquilizers can help relax your mind and lower your stress levels, making it easier to unwind.
What are good natural sleep supplements?
We have selected 5 good sleep supplements here based on scientific studies.
1. Valerian
Valerian is a plant with a root that has been used for thousands of years for its calming properties. It grows in North America, Asia, and Europe and has light pink, purple, or white flowers.
The root helps promote a healthy night's sleep, makes falling asleep easier, and helps you relax during stressful periods. (1)
It's often used in supplement form, such as tablets, drops, or tea. Our natural sleep aid, Night Sleep & Mood, contains 100 mg of high-quality valerian extract, combined with chamomile, both in a safe dosage, so you won't wake up feeling groggy.
2. Griffonia extract (5-HTP)
5-HTP is an amino acid that serves as a building block for serotonin production. Serotonin can then be converted into melatonin, the natural sleep hormone. Taking 5-HTP therefore allows your body to produce more melatonin, which contributes to a healthy night's sleep.
The main source of 5-HTP is the seeds of the African plant Griffonia simplicifolia. Although biological techniques have been developed to produce 5-HTP on an industrial scale, Griffonia simplicifolia remains the most common natural source. (2)
Try the natural 12-in-1 formula Sleep & Mood with 150 mg 5-HTP from Griffonia.
3. Ashwagandha KSM-66
Ashwagandha KSM-66 is a potent extract of the ancient ashwagandha root, used in traditional Ayurvedic medicine. This patented extract, Ashwagandha KSM-66®, is known for its consistent and high concentration of active ingredients.
Ashwagandha is best known for its adaptogenic properties that promote relaxation. The extract also helps stabilize cortisol levels. Because cortisol, the stress hormone, influences sleep, ashwagandha can reduce stress and anxiety, contributing to a better night's sleep.
Studies show that you need at least 300 mg of Ashwagandha KSM-66® for optimal results. A dose of 600 mg per day has been commonly used in studies to support sleep quality. This dose has been shown to have positive effects on sleep quality and duration. (3)
This Ashwagandha KSM-66 supplement contains 600 mg Ashwagandha KSM-66® per 2 capsules.
Chamomile extract
Chamomile extract is often used for its calming and relaxing effects. Its soothing properties promote a healthy night's sleep, helping you sleep better and wake up feeling refreshed.
Besides chamomile tea, you can also take it in supplement form. Like the Night Sleep & Mood 12-in-1 formula, with 75 mg of chamomile. This formula was developed based on the latest scientific insights and endless testing and refinement. A unique formula for long-term use, entirely natural.
GABA
GABA (gamma-aminobutyric acid) is a neurotransmitter naturally occurring in the body that helps relax by calming the nervous system and reducing external stimuli. Due to regulations, it's not permitted to provide comprehensive information about GABA's effects. However, there are interesting results from scientific studies examining its effect on sleep. (4)
Our product contains 350 mg of GABA per lozenge, supplemented with L-theanine from green tea and vitamin B6 for mental balance. This 3-in-1 formula provides a powerful, natural dose and is non-addictive. The exact dosage may vary from person to person, so you can experiment to find what works best for you.
Which supplements indirectly support sleep?
While these vitamins and minerals aren't direct sleep aids, they can improve your sleep in other ways. They help important bodily processes function properly, such as maintaining hormone and neurotransmitter balance.
This can help your body get a better night's sleep, helping you sleep better and wake up refreshed.
Magnesium
Magnesium can provide your body with important support during stressful times . It also plays a role in the production of your natural sleep hormone, which can contribute to deeper and more restful sleep.
B vitamins
B vitamins are essential for your overall well-being. They play a role in the production of neurotransmitters , the chemical messengers that connect your nerve cells.
Vitamins B6 and B12 are particularly important for good sleep. Vitamin B6 helps produce melatonin , the hormone that helps you fall asleep. Vitamin B12 supports your biological clock , which helps keep your sleep schedule balanced.
Together, these vitamins support the balance and function of neurotransmitters, which can help reduce fatigue and support your energy levels.
Vitamin D3
Vitamin D3 supports general well-being and contributes to a balanced rhythm. This is important for a healthy sleep-wake pattern , so you feel energetic during the day and rest well at night.
Zinc
Zinc plays a role in the production of your natural sleep hormone , which is essential for restful sleep. Maintaining your zinc levels helps your body effectively produce and regulate the sleep hormone. This can help you achieve deep, restorative sleep.
Our Sleep Well Package provides the essential supplements to support natural sleep, without addictive effects.
● Sleep & Mood Premium (45 capsules) : Contains 12 bioactive ingredients that help promote sleep and relaxation before bedtime.
● Magnesium & Taurine (60 tablets) : High-quality magnesium with bisglycinate and citrate, supports serotonin production, promotes a good night's sleep and helps with stress.
● Vitamin D3 75 mcg (60 capsules) : Supports your day and night rhythm and immune system.
This kit was developed by our specialist and biobased chemist. More information about the ingredients, usage, and reviews can be found on the product pages.
Lifestyle tips to fall asleep faster
Before you start using natural sleep aids, I recommend taking a closer look at your sleep routine. You can already improve your sleep with a few lifestyle adjustments.
I personally adhere to the following 3 tips for a healthy sleep routine:
4-7-8 breathing technique
Concentrate on concluding your day with mindful breathing exercises before bed. By breathing calmly, you lower your heart rate and calm your mind. This helps your body transition to the relaxing state of the parasympathetic nervous system, which promotes the production of natural sleep hormones and prepares you for a good night's sleep.
This technique will help you relax and fall asleep faster:
- Inhale : Breathe in calmly through your nose for 4 seconds.
- Hold : Hold the breath for 7 seconds.
- Exhale : Breathe out slowly through your mouth for 8 seconds.
Repeat these steps until you feel tired or calm.
3-2-1 method
Your body needs time to switch from all the activities and efforts of the day to rest mode.
This 3-2-1 method is a handy mnemonic to help you with this:
- 3 hours before bed : Don't eat anymore, so that your digestion can rest.
- 2 hours before bed : Do not drink any more or only a little bit to avoid waking up during the night to urinate.
- One hour before bed : Relax and avoid bright light. This helps your body prepare for sleep and promotes the natural production of sleep hormones.
Do not exercise in the evening
I advise against going to the gym right before bed. It raises your body temperature, which leads to less deep sleep. (5) Preferably exercise in the morning, then you'll benefit from that nice positive feeling for the rest of the day.
Nutritional tips to sleep better
What you eat and when you eat it can affect your sleep. Therefore, make conscious choices for better sleep quality and uninterrupted rest.
Tip 1 - No caffeine after 12 noon
Caffeine can disrupt your sleep, especially if you drink coffee later in the day. By avoiding caffeine after noon, you reduce the chance that it will affect your ability to fall asleep or your sleep quality.
Tip 2 - No heavy meal in the evening
Eating a heavy meal right before bed can activate your digestive system and disrupt your sleep. Try to eat your last (light) meal no more than 2-3 hours before bed to give your body time to digest and prepare for rest.
Tip 3 - Increase magnesium intake through food
Magnesium helps with fatigue and is good for the nervous system. Making sure you eat enough magnesium can help you relax and calm the nervous system.
Good dietary sources of magnesium include nuts (such as almonds and cashews), seeds (such as pumpkin and sunflower seeds), green leafy vegetables (such as spinach and kale), and whole grains.
If you have difficulty getting enough magnesium from your diet, a magnesium supplement may be a useful addition.
Tip 4 - Keep blood sugar levels stable
Fluctuations in your blood sugar can disrupt your sleep by affecting your energy and hunger levels. Eat meals and snacks rich in fiber, protein, and healthy fats to keep your blood sugar levels stable. And avoid sugary snacks and meals that can cause rapid spikes and dips in your blood sugar, especially in the evening.
Good sleep apps
Fortunately, there are many different types of apps that can help you track your sleep. This way, you can see which factors influence your sleep.
These are our favorites:
- Sleepcycle - previously completely free, but unfortunately no longer.
- Pillow - Works with iPhone and Apple Watch, very good tracker.
- BetterSleep - Great app, also music to sleep better.
- ShutEye - our favorite, tracks your sleep well and they also have a free plan.
How much sleep does a person need?
A person needs about 7-9 hours of sleep, depending on the person and how much recovery they need.
The quality of sleep also plays a major role. Someone who sleeps more deeply needs around 7 hours of sleep, while someone who sleeps less deeply needs around 9 hours.
As a rule of thumb, you can keep to 8 hours:
- If you wake up feeling unrefreshed, you might need more sleep.
- Do you ever wake up after 7 a.m. feeling refreshed and energetic? Then it's more likely that you already need seven hours of sleep.
Natural 12-in-1 sleep supplement "night rest and mood"
Our natural sleep aid, Night Rest and Mood, is designed to support natural sleep and reduce sleep interruptions. It contains a unique blend of 12 natural ingredients, based on the latest scientific insights and extensively tested.
Key components include:
● 5-HTP from Griffonia : Essential for the production of serotonin, which is converted into the sleep hormone. This supports both your sleep and your mood.
● Chamomile and Valerian : Soothing herbs that help you relax before bed without making you drowsy.
● Magnesium and Zinc : Help reduce stress, support mental balance, and are involved in the production of sleep-promoting substances. It contains magnesium citrate, magnesium bisglycinate, and zinc citrate.
● Vitamins B1, B3, B6 and B12 : Essential for the conversion of building blocks into sleep-promoting substances and for overall mental balance.
This carefully formulated formula provides a natural solution for better sleep and reduces daytime fatigue.
Sources Used
- Shinjyo, N., Waddell, G., & Green, J. (2020). Valerian Root in Treating Sleep Problems and Associated Disorders—A Systematic Review and Meta-Analysis. Journal Of Evidence-based Integrative Medicine , 25 , 2515690X2096732. https://doi.org/10.1177/2515690x20967323
- Maffei, M.E. (2020). 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology. International Journal Of Molecular Sciences , 22 (1), 181. https://doi.org/10.3390/ijms22010181
- Office of Dietary Supplements - Ashwagandha: Is it helpful for stress, anxiety, or sleep? (nd). https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- Ngo, D., & Vo, T. S. (2019). An Updated Review on Pharmaceutical Properties of Gamma-Aminobutyric Acid. Molecules/Molecules Online/Molecules Annual , 24 (15), 2678. https://doi.org/10.3390/molecules24152678
