Tag: sleep aid

Sleep Accessories / Marissa Gvozdenovich

It’s fairly common for individuals to experience sleeplessness for a number of reasons.

Typically, stress at work or home and disorders like snoring, sleep apnea, insomnia, narcolepsy, and restless leg syndrome are credited with causing sleep deprivation.

All of these circumstances can lead to sleepless nights permanently or temporarily.

The single best way to eradicate most issues with sleep deprivation is to simply be healthier— eat right, exercise, and live clean, but for some, it takes more than that.

Quick Look at Our Top 7 Picks

Individuals who experience sleep deprivation understand that losing sleep is a serious issue.

Everyone wants to fall asleep easily and maintain a restful sleep all night long because of the overwhelmingly positive effects sleep has on our bodies.

Sleep improves our overall health and can affect our hormones, mood, and weight, so it is easy to see why there are so many sleep aids on the market.

In the case of long-term, serious sleep deprivation, it is recommended that you consult a doctor. But for those who experience more occasional interruption in sleep, there are a plethora of solutions to consider.

Sleep & Your Health

Sleep is incredibly important to a person’s health and wellbeing. Our society has begun to live on less sleep, but the effects of this are detrimental.

When someone is operating on a lack of sleep, they are impaired in several ways including their decision making, reactions, and other functions. Plus, a lack of sleep can cause memory issues, depression, and a weakening of the immune system.

According to WebMD, most adults need 7-9 hours of sleep per night, but that can vary based on the individual. Some adults may only need 6 hours of sleep per night, while others may need closer to 10.

Children and pregnant women often require much more sleep than average adults. In general, you know you are getting enough sleep if you don’t feel drowsy during the day.

Another factor that will impact how much sleep you need is how much sleep you’ve been getting.

For example, if you have been losing a lot of sleep recently, you will need to sleep more to make up for it.

Unfortunately, many people live sleep-deprived lives and although some may say that they have become accustomed to getting less sleep, this is not the case—our bodies do not adapt to a lack of sleep.

Good Sleep Habits

Good sleep habits are mostly centered around your schedule, your environment, and your body. What you do before bed can have a major impact on your sleep.

Being active, eating, or working before bed can cause you to lose sleep, but taking a shower or bath, reading or writing in a journal, drinking herbal tea, meditating, maintaining a regular bed time, and eating healthy meals and snacks can improve sleep.

Additionally, it is recommended that your bedroom is a calm, dark, cool, silent place. Anything that makes noise, has lights, or moves can interrupt your sleep, so it is best to minimize the presence of those in your bedroom.

Unnatural Sleep Aids

If you find yourself unable to naturally get the proper amount and quality of sleep that your body needs, you may consider using a sleep aid.

The goal of any sleep aid is to help your body achieve restful sleep. Aside from prescription medication, there are many sleep aids openly available including both natural and unnatural options.

Generally, the natural sleep remedies include herbal supplements and therapies, while unnatural solutions include medications, products, or technology.

The best sleep aid for you is whichever one, or combination, fits your specific needs.

Also Read: Best Sleeping Pills

Many unnatural sleep aids come in the form of over-the-counter pills.

These medications share a few commonly used active ingredients: diphenhydramine and doxylamine succinate. Diphenhydramine and doxylamine succinate are similar in that they are both antihistamines with sedative qualities and they share side effects including dry mouth, blurred vision, drowsiness during the day, constipation, and general unwell feeling.

These side effects are colloquially known as “hangover effects”. Unnatural sleep aids also pose a higher risk for becoming dependent on the drug or developing a tolerance for it, which is why they are only recommended for use on a temporary or occasional basis.

Unnatural sleep aids can also come in the form of sleep technology.

There are many products that have been designed to create optimal sleep conditions to aid those who experience difficulty falling or staying asleep.

Sleep trackers of all varieties are one example of this.

Smart watches and gadgets like the Fitbit are capable of tracking sleep cycles and can help you keep a regular sleep schedule.

Other products include specialized lightbulbs, apparel, pillows, mattresses, and aroma and sound machines to create an ideal environment conducive to sleep.

Natural Sleep Aids

As mentioned earlier, natural sleep aids are typically herbal supplements made from naturally occurring ingredients that create feelings of relaxation and drowsiness.

Some of the most common and safest ingredients in natural sleep aids are melatonin, valerian, chamomile, passionflower, hops, magnesium, and 5-hydroxytryptophan (5-HTP).

The majority of natural sleep aids have been used to treat difficulty sleeping for many years, although most of the common ingredients have not shown overwhelming medical evidence to prove that they are effective in treating the inability to sleep.

The natural ingredients melatonin, magnesium, and 5-HTP are closely related; 5-HTP comes from amino acids and is a precursor to melatonin, which is a hormone that governs our sleep cycle, and magnesium helps regulate our body’s production of melatonin.

Valerian is an herbal extract that comes from the valerian plant, and is known for treating anxiety, depression, and insomnia, although there is little medical evidence to support that.

Valerian is also reported to have a “hangover” effect, especially when used for more than a month.

Chamomile is one of the most reliable natural sleep aids, and it is usually consumed in the form of tea. It is an herb that has a calming effect, as well as anti-inflammatory and anti-bacterial qualities.

Passionfruit and hops are often grouped together, and both are herbs that may have a calming effect.

In the past, two other ingredients, kava and tryptophan, were considered to be natural sleep aids on their own, but have since been disproven to help with insomnia, and they may not be safe if consumed in large quantities.

Tryptophan is still sometimes used as a minor ingredient among other natural ingredients in a supplement.

However, there are some other natural remedies that are less consumable and more like procedures or techniques for getting better sleep.

Examples are essential oils and specialized therapy. Aromatherapy with essential oils can have a sleep-inducing effect,  and cognitive behavior therapy (CBT) involves working with a therapist to improve sleep and sleep habits.

While it is widely believed that natural sleep aids are safer and healthier, there are some risks.

Supplements are not regulated as strictly by the FDA as over-the-counter sleeping pills, so they could be made improperly, contain the incorrect dosage, or have the wrong ingredients.

This, of course, could lead to many negative health issues ranging from mild to severe. Natural sleep aids still require you to take the proper precautions and learn all you can about them and how they may affect you.

What Are the Top Seven Sleep Aids?

Here is a summary of the top seven sleep aids, first unnatural then natural, and each offers a unique combination of desirable features and options. Each product is highly rated, and sleep tested.

Kirkland Signature Sleep Aid

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The Kirkland Signature Sleep Aid is one example of a common, over-the-counter sleep aid drug. The active ingredient in this drug is doxylamine succinate, which is an antihistamine, and the other ingredients in this 25 mg tablet include dicalcium phosphate, blue coloring, magnesium stearate, microcrystalline cellulose, and sodium starch glycolate. This product is known for helping even the most restless people fall and stay asleep, but as with all sleep aids, the effects vary based on the individual, and it is not intended as a permanent solution to difficulty sleeping.

Pros:

  • Body will not become tolerant to the drug
  • Becomes effective within 45 minutes

Cons:

  • May cause grogginess in the morning if you sleep less than 8 hours
  • Safe for adults only

Vicks ZzzQuil Nighttime Sleep Aid

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Because of the Vicks brand reputation, this sleep aid is often assumed to treat colds or pain, but that is not the case. This drug is intended only to help users fall asleep quickly, stay asleep all night, and wake up rested and refreshed. The active ingredient in ZzzQuil is diphenhydramine HCI, which is an antihistamine, and it is non-habit forming. Other ingredients in this product include red and blue coloring, gelatin, glycerin, polyethelene glycol, purified water, and sorbitol sorbitan solution. ZzzQuil is available in 3 liquid flavors or in LiquiCaps, and it is intended to treat occasional sleeplessness.

Pros:

  • Becomes effective within 20 minutes
  • Won’t leave you feeling groggy

Cons:

  • May allow you to wake up in the middle of the night
  • Safe for adults only

Unisom SleepTabs/Gels

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Unisom SleepTabs utilize the active ingredient doxylamine succinate, which is an antihistamine. The other ingredients in this drug are dibasic calcium phosphate, blue coloring, magnesium stearate, microcrystalline cellulose, and sodium starch glycolate. This sleep aid will allow you to forget about the anxieties and stresses of the day and help you fall asleep and stay asleep. Unisom states that their sleep aid will help you fall asleep 33% faster and recommends taking the medication 30 minutes before bed. Like the Kirkland Sleep Aid above, it is a non-habit-forming drug, but should be used on a temporary basis.

Pros:

  • Body will not become tolerant to the drug

Cons:

  • May cause grogginess in the morning if you sleep less than 8 hours
  • Safe for adults only

Advil PM

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Advil PM does double duty by relieving any aches and pains while lulling you to sleep. As a result, this sleep aid has two active ingredients: ibuprofen (200mg) and diphenhydramine citrate (38mg). It also has a longer list of inactive ingredients including calcium stearate, carnauba wax, colloidal silicon dioxide, corn starch, croscarmellose sodium, blue coloring, glyceryl behenate, hypromellose, lactose monohydrate, microcrystalline cellulose, polydextrose, polyethylene glycol, pregelatinized starch, sodium lauryl sulfate, sodium starch glycolate, stearic acid, and titanium dioxide. Advil PM comes in coated caplet form and is non-habit forming. This drug is intended to help you fall and stay asleep by not letting aches and pains get in the way.

Pros:

  • Relieves both chronic and temporary pain
  • Won’t leave you feeling groggy

Cons:

  • May cause you to have restless legs
  • Safe for adults only

Nested Naturals Luna Natural Sleep Aid

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Luna is a vegan, herbal sleep aid made with natural ingredients. It is non-habit forming and has minimal side effects because it contains no harsh chemicals. Ingredients include magnesium for relaxation, melatonin to help you stay asleep, soothing amino acids GABA and l-theanine, and calming herbs valerian root, lemon balm, passionflower, and hops. Luna is designed to help you drift off to sleep quickly, stay asleep all night, and wake up rested. Nested Naturals allows you to purchase their product risk free by offering a 100% money back guarantee.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Energetic feeling in the morning

Cons:

  • May not overcome particularly stubborn sleeplessness
  • Effect may be different each time you take it

Zhou Nutrition Driftoff Premium Sleep Aid

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This vegetarian sleep aid is intended to help you sleep, while easing your anxiety and restlessness, without all of the chemical ingredients of over-the-counter sleep aids. The Driftoff sleep aid is made with melatonin, valerian root, chamomile, l-tryptophan, GABA, passionflower, lemon balm, and hops, all of which are naturally occurring in our bodies or the outdoors. It will help you fall asleep fast and wake up energized the next day, but as with all sleep aids, it should be used responsibly. Zhou Nutrition also offers discounts when you purchase two or more of their products together.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Safe for all ages
  • Relieves anxiety

Cons:

  • May not overcome particularly stubborn sleeplessness

Genius Sleep Aid

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The Genius Sleep Aid helps you fall asleep, stay asleep, and wake up energized, but it also has several other benefits. It helps to reduce anxiety and control moods, plus it addresses chronic fatigue by restoring adrenal function, and helps your body rid itself of caffeine with an ingredient called rutaecarpine. This vegan sleep aid is a combination of natural herbs and amino acids, including melatonin, l-theanine, glycine, and inositol, that resist tolerance and dependency. Pacific Coast Naturals, the manufacturer of the Genius Sleep Aid, offers discounts when you purchase two or more of their products together.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Energetic feeling in the morning
  • Relieves anxiety

Cons:

  • May not work for everyone

Fitness Trackers

An emerging and popular trend in both health and technology deals with fitness tracking, and fortunately, that also includes sleep tracking. Fitness tracking devices have flooded the market, but many smart watches and non-wearable sleep trackers will also perform several of the same functions. Oftentimes, these gadgets use your heart rate to show you your sleep patterns and the stages of sleep you go through during the night. Tracking your sleep in this way can help you improve your sleep habits and routines, and it can also help you identify when your sleep is being interrupted, so you can figure out why it’s being interrupted. There are many devices that provide sleep tracking, but the general rule is to find one that can identify when you are sleeping rather than just sitting still. If your tracker can do this, usually the other data it provides is reliable as well.

Cognitive Behavior Therapy

The first natural sleep aid on this list is cognitive behavior therapy (CBT), which a non-drug approach to addressing sleeplessness. CBT has been proven to be effective in treating chronic sleeplessness or insomnia. Typically, CBT begins with a sleep assessment, then consistent work with a therapist over the course of several sessions. The therapy portion of this process can be individualized to address the reason for your loss of sleep. The goal of CBT is to change your beliefs and attitude about sleep, as well as form good sleep habits and routines, which decreases how long it takes you to fall asleep and increases how long you stay asleep. To put it simply, it is retraining your brain to sleep, and it can be done for people experiencing both chronic and intermittent sleeplessness.

Aromatherapy with Essential Oils

Another natural, non-drug sleep aid is aromatherapy. Aromatherapy is more powerful than commonly believed, and because of this, it can work as an effective sleep aid. Our olfactory nerve picks up smells and sends those signals directly to our brain, which decides what to do with those signals. Some smells can cause our bodies to react with lots of energy, whereas other smells can cause us to relax. Certain essential oils extracted from plants have been shown to relieve stress and relax the body, lulling it to sleep. One of the most common essential oils that accomplishes this is lavender, but others include lemon or yuzu, bergamot, ylang ylang, sage, jasmine, valerian root, and chamomile. It is recommended to try one, or a combination of several, essential oils to see which has the best effect on you personally.

What Else Should You Consider When Purchasing And Using Sleep Aids?

Whenever you are trying something new regarding your health, it is best to proceed with caution.

Medications, especially, have a poor reputation for having side effects or risk of addiction. As with any medication, those meant to help with sleeping should also be used responsibly.

The best way to do this is to be informed, so be sure to do some additional research on the sleep aid you decide to try.

Make yourself aware of any side effects and read about the experiences others have had while using the product. Lastly, only use the sleep aid in the manner that it was intended to be used in and follow all usage instructions.

It is equally important that you are sure that the aid you choose fits your health conditions specifically.

Whether you are suffering from a sleep disorder or any other medical condition, it is vital to know how adding a sleep aid will affect you.

For example, individual sleep disorders may have specific remedies that pair best with that disorder but may not pair best with other medications you are taking or any allergies you may have.

The same may be true if you are suffering from a condition or disorder unrelated to sleep.

It is always best to be sure that the new medication, supplement, or change in routine will not negatively interact with your health in any other way. And as a general rule, don’t combine alcohol with sleep medication.

Finally, consider if the sleep interruption you are experiencing is a long-term or short-term issue.

In general, over-the-counter sleeping pills are only safe for temporary use, usually no more than two weeks. This is why it is best to pinpoint what is causing your sleep issue and make lifestyle changes to correct it.

Sleep Aids – Final Thoughts

Hopefully it is now clear that there are many options for people who are losing sleep.

Whether your sleep interruption stems from a disorder or stress, there are both natural and unnatural remedies that could be your solution.

Keep in mind that not all sleep aids will work for all people and situations, and you may need to try a number of approaches, or combination of approaches, to find what works best for you.

About Marissa Gvozdenovich Marissa is an English teacher and writer. She enjoys the Florida beach life with her husband and puppy.
Sleep Health / Dabora

Thousands of people struggle with anxiety, depression, insomnia, and a number of other unpleasant disorders that could easily be treated if they were able to get enough rest.

In our modern day, fast-paced society, we are constantly checking our phones, our computers, emails, and worrying about how to take care of ourselves and our families in such a hectic time period.

If you feel that you can relate to this, you’re not alone; today you’ll see strangers, friends, family, and maybe even yourself using Ambien, Xanax, and other prescription medications to deal with their inability to relax or get any real sleep.

Quick Look at Our Top 10 Picks

Later on, this leads to addiction, financial issues, and dependency on the prescriptions to get through your day to day activities. It doesn’t have to be this way!

Try a Natural Pill

While some prescription medications have their purpose, most are addictive, habit forming, and some are completely unnecessary.

Instead, try a sleeping pill that contains natural ingredients like Chamomile, Lavender, and Melatonin. Existing as a naturally occurring hormone within our bodies, Melatonin is the feeling inside that lets you know it’s time to go to sleep.

Some people don’t produce enough of this hormone, so sleeping can become challenging. The options below contain their own distinct blend of these herbs along with others, adjusted perfectly to create a soothing feeling and ease your tension.

There’s also a reason why Chamomile is used for relaxation in just about every product available. Aside from helping you sleep and relax, Chamomile helps to ward off inflammation in the gums, digestive track, and viral infections.

This awesome herb is often consumed in the form of a tea, or burned as an essential oil, which is something you could try doing before switching over to sleeping pills and see how it makes you feel.

Those who have allergies to pollen should avoid using chamomile as could trigger a reaction. If you experience any type of nausea or vomiting after using sleep aid products that contain chamomile, including pills, discontinue use.

Also Read: Best Tea for Sleeping

Lavender on the other hand has a calming, and pleasant scent this also frequently used in essential oils and teas. It’s helpful for anxiety, depression, and postpartum depression in new mothers who also experience significant sleep loss within the first few months after giving birth. Lavender happens to be one of few ingredients to sleeping pills that doesn’t have side effects, or if it does, they’re only mild.

Look out for ingredients that do have side effects.

Side effects are pretty common for certain kinds of sleeping pills. Look out for brands that contain high doses of Valerian Root, or Humulus Lupulus. Valerian Root is regularly noted for causing bad dreams in         some people; not everyone experiences this issue, but if you happen to fall in that category, avoid using products that contain this derivative. You’ll also feel thirst, have persistent cotton mouth, and an inability to concentrate if Valerian Root has a negative impact on your system.

Humulus Lupulus on the other hand, can make symptoms of depression worse in people who already experience mood swings or feelings of extreme sadness. Also known as Hops, this herb is much like Lavender in that it can be a trigger for allergies if used by people who are allergic to pollen.

One other thing to look out for is whether or not the pills your taking seem to give you more energy, wake you up in the middle of the night, or create chaos and dysfunction in your sleep cycle. This can be a side effect of Melatonin; some people experience the opposite of the effect that this hormone is supposed to provide.

Use sleeping pills as instructed.

Abusing pills or taking more than what is advised on the bottle is not a good idea.

Unfortunately, you’ll find that many people ignore the labels and the warnings and choose to take anywhere from 4 to 8 more than what’s suggested! It’s better to be safe than sorry, overuse of any type of medication can cause significant damage to your stomach, your liver, and your kidneys.

Most labels will also make it very clear whether or not a sleep aid is appropriate for children, and the age groups that can take them; usually, you’ll see 12 and up as the most common age group.

Best Over the Counter Sleeping Pills – Our Top Picks

Genius Sleep Aid

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Working as both a non-habit forming sleep aid and a detox method for caffeine and other forms of toxin buildup. Made with Melatonin, L-thiamine or TheaKalm, Glycine, and Inositol, falling asleep will no longer feel like active daily chore. The Genius Sleep Aid is also a vegan dietary supplement, which means you can literally and figuratively fall asleep with a clean conscious.

Pros:

  • 100% Vegan
  • No drowsiness or lingering exhaustion
  • Keeps you from waking up too much through the night

Cons:

  • Some people had the opposite effect, felt more awake after using

Everyone’s body works differently, and each one of our brains has its own chemical balance. So if you are part of the twelve percent of people who experience this, it could be that you are consuming too much Melatonin and need to decrease your dosage or purchase a different brand with a low dose.

Hyland’s Calms Forte Sleep Aid Tablets


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Swallowing pills can be difficult to do for many, after all it’s only human nature to want to chew our food. Luckily, these pills are small and easy to take down with a little bit of water! This sleep aid not only provides a restful sleep, but it can also be used to help you relax if you’re having difficulties with it. Hyland’s all natural ingredients include Avena Sativa, Chamomilla, and Passiflora 4X HPUS, which stands for Homeopathic Pharmacopeia of the United States.

Pros:

  • Won’t be accompanied by a “morning hangover” or grogginess
  • Can be used for children 12 and up for long plane or car trips

Cons:

  • Some negative experiences with mood swings and bad dreams
  • A small percentage of people have reported migraines after using

This sleep aid contains Humulus Lupus, so if you have clinical depression this ingredient might make it worse. Try a sleep aid that mainly uses Chamomile and Lavender instead; it’s a basic blend that might not be as potent, but you won’t have to sacrifice your mental health when using it.

Sleep Well Vegan Natural Sleep Aid

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Like most sleeping pills, the Sleep Well Vegan Natural Supplements contain a base mixture of Chamomile, Lemon Balm extract, and Melatonin. This formula includes Deodorized Valerian Root, which is ideal since it tends to have an unpleasant smell that comes out in your urine. Sleep Well is an inexpensive alternative to pure Melatonin, and animal lovers will be happy to know that no animal products are used in these sleeping pills.

Pros:

  • Vegan and Vegetarian Friendly
  • No sleepiness or fatigue upon waking
  • No bad dreams or side effects from the Melatonin

 Cons:

  • Valerian Root smell is still noticeable
  • Large pills, difficult to swallow

Vegan products are described as being free of any and all animal products. With pills, it’s challenging to find things that don’t contain gelatin, so this is a great option for anyone who is very strict about veganism and take the nutrition portion very seriously.

Better Rest Natural Sleep Aid

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The Calm Company is dedicated to helping people sleep better at night, and uses their own special blend of Valerian Root, Melatonin, Chamomile, L-Theanine, Tryptophan, Hops, Gaba, Lemon Balm, and Passionflower. You should only need 1 to 2 tablets to fall asleep, and these should be taken about an hour to 20 minutes before you plan to hit the sheets. Avoid using televisions, phones, and products that require you to look at LED and Blue Lights, as this hinders your body’s ability to respond to the sleep aid and drift off. Give yourself adequate time to prepare for bed and practice some relaxation techniques or read a book.

Pros:

  • Works as an excellent alternative for anyone taking Ambien or other habit forming sleep aids
  • No morning grogginess, drowsiness, or fatigue

Cons:

  • Doesn’t work for a small percentage of people

Although it works as an alternative, you should never combine Ambien or other drugs with sleep aids. Bad reactions can occur and could cause irreversible damage to your body, or even prove fatal. If you plan on using Better Rest Natural Sleep Aid, discontinue use of all others while you’re taking it.

Xenuro Sleep It Off

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You don’t need to take 2 or 3 of these to fall asleep, one Xenuro Sleep It Off tablet is enough, and then its lights out. Do you spend hours rolling around, tossing and turning, lying there with your eyes closed while your mind is still racing? Well, we’ve all been there and you don’t have to continue fighting every single night to fall sleep. The major ingredients include Tart Cherry, French Melon Sod, Black Pepper, Gaba, Melatonin, 5-HTP, and L-Theanine are essential in assisting to induce a deep sleep. You might be surprised to see Black Pepper on this list, what purpose could it possibly have? Pepper actually helps your body absorb nutrients more effectively. This is why you only need to take 1 one of these tablets, your body is able to break it down and use it quickly.

Pros:

  • Tart Cherry and French Melon help to produce natural melatonin and antioxidants
  • Gaba and L-Theanine (green tea derivative) helps to calm the brain

Cons:

  • Ineffective for a small portion of consumers

While this sleep aid may not have been very helpful for some, it works well for the majority of those who have purchased it.

Sundown Naturals Melatonin 5 mg Gummies

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Personally, I have no problem swallowing a pill regardless of the size, but what if you can’t swallow pills at all? Not to worry, gummies are a great alternative for anyone who is unable to get a tablet down the hatch. They’re soft, strawberry flavored, and contain a very small amount of Melatonin in each one, but they do the trick! All it takes is one or two, and you’ll soon be on a journey through the dreamland of your subconscious.

Pros:

  • Gluten free, dairy free, non-GMO
  • They stay soft and fresh over long periods of time
  • No grogginess associated with this sleep aid

Cons:

  • Could be considered an allergenic based on production
  • Contains corn syrup (causes breakouts for those with sensitive skin)
  • Some reports of nightmares have been associated with this product

Although this sleep aid does not contain gluten or dairy, it was produced in a facility that also processes eggs, fish, shell fish, soy and tree nuts. For a truly vegan sleeping pill, try BeCalm Premium Stress and Anxiety Relief instead. It’s not a gummy, but it is still a guilt-free choice for those who don’t wish to consume animal products.

Unisom SleepTabs

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These sleeping pills are a little different from the others on this list, the active ingredient is Doxylamine Succinate. Since there are always going to be folks out there who are unable to consume herbs due to allergies and other conditions, it’s good to know there is a simple solution available. The Unisom SleepTabs are also non-habit forming, so you can stop taking them at any point if you feel like you won’t need them anymore.

Pros:

  • Can be taken with vitamin B6 to get rid of pregnancy nausea/morning sickness
  • Doesn’t give you a headache or migraine
  • Excellent alternative to Nyquil and Tylenol PM

Cons:

  • A full dose can make you feel groggy
  • Can have the opposite effect on some people/makes them feel more awake

The Unisom SleepTabs are popular among pregnant women and recommended by doctors as a safe sleep aid.

MidNite Natural Sleep Dietary Supplement, Cherry Flavor

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Sometimes it can be difficult or downright painful to swallow pills, especially if they’re quite large. The MidNite Natural Sleep Supplement is chewable and cherry flavored so that you can easily take them down with a glass of water. The popular blend of Lemon Balm, Chamomile and Lavender will ease your tense muscles and comfort your mind so you can snooze without waking up every few hours and give yourself a full 8.

Pros:

  • Extremely helpful to those who suffer from insomnia
  • Provides a deep sleep, no waking up randomly at 2AM
  • No “morning hangover” or grogginess accompanied upon waking

Cons:

  • Can cause bad dreams as a side effect

Even if you do have a chewable tablet, you should never take any kind of medication without eating or drinking something first. Taking sleep aids on an empty stomach, especially flavored varieties, can upset your stomach and induce nausea. So be sure to have a small snack or a smoothie before you take your evening dose of MidNite Natural Sleep Supplement.

STAR6URN PM


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The STAR6URN PM sleep aid is a surprising concoction of Melatonin, Ashwagandha, Macuna Pruriens, and Magnesium. This supplement also serves as a natural carb blocker, if you’re carrying extra pounds it could factor into why you aren’t getting good enough rest. The Green Coffee Bean extract will pump up your metabolism without pumping a single drop of caffeine into your bloodstream. The T6 brand offers a variety of different products for bodybuilders and fitness fanatics who need some supplements to go along with their STAR6URN PM.

Pros:

  • Helps you lose weight
  • Made for bodybuilders and gym rats
  • No grogginess or morning headache

Cons:

  • Not very potent, some people took higher doses of this product to be effective enough for sleep
  • May cause nightmares if you take it with Ambien or prescription medications for mood alteration

While you should mostly rely on this product as a sleep aid, it’s important to realize that you cannot lose weight simply by taking a pill. You have to eat clean, exercise daily, and be disciplined in your daily routine. The STAR6URN PM will help you get there as long as you’re consistent, and of course you’ll need to get your rest in order to recover from those intense workouts.

BeCalm Premium Stress and Anxiety Relief

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Losing sleep over anxiety and overthinking is tough on your physical and mental being. No one wants to like awake for hours into the night trying to remember if they called a client, set up a meeting, or whether or not their presentation for work is going to be good enough. Take a deep breath and try the BeCalm sleep aid, it’s meant to decrease your stress and anxiety levels enough to help you get a fuller sleep at night. The Passionflower and Hops Flower will help you relax while Valerian Root and Chamomile will help you slip away into a gentle slumber. The Stearic Acid in this supplement is derived from plants- no animals were harmed in the production of the BeCalm sleep aid.

Pros:

  • Vegan and GMO-free
  • 30-Day money back guarantee
  • Packed with Vitamins C, B1, B2, B3, B4, B5, B6, B12, Magnesium and Calcium

Cons:

  • Some consumers have said this sleep aid increased feelings of depression
  • Large pills, difficult to swallow

Keep in mind that if you start having bizarre or upsetting dreams at night, it could be a side effect of Valerian Root. A small portion of people have had strange, vivid nightmares while using the BeCalm sleep aid. Discontinue use if this happens, you can still return your pills for a full refund as long as it’s within the 30-day period. Generally, you’ll still start to notice any issues with sleeping within the first 2-3 weeks of use.

Final Thoughts

Pay attention to your evening habits, there might be other reasons why you can’t sleep.

At least 30 minutes to an hour before you go to bed, put away your phone and turn off your television.

Read a book, meditate, burn some scented oils, drink some tea, listen to some relaxing music, or do any other activity that doesn’t involve you sitting in front of a screen.

The LED light confuses your body and tricks your brain into thinking that you’re seeing sunlight; this causes dysfunction with your biological clock, making you want to stay up later.

Another thing to consider is whether or not you’re using the right equipment.

You’re probably wondering what kind of equipment you could possibly need for sleep, but think of your mattress, pillow, eye masks, and other things as tools for bedtime.

If you’re trying to get a job done, the result is only going to be as good as the tools you had to work with. So, look at your mattress and pillow as tools to that help you sleep; is your mattress lumpy?

Too firm? Do you feel comforted as soon as you lie down, or do you toss and turn hoping to find a good position?

Is your pillow old, discolored, and beat up? Toss it and buy a new one! Before you skimp on a mattress or pillow though, look at them as investments for the future.

If you’re pregnant or nursing, consult your physician before using sleeping pills.

It can be uncomfortable and difficult trying to sleep when your belly is carrying a whole person, but even all-natural products can be harmful to your baby depending on what it is.

Get the okay from your doctor before you make a purchase, you don’t want to consume anything that could be harmful to your baby.

Sleep aids such as Tylenol PM and Benadryl are frequently used for pregnant women who can’t sleep, for any other kind of ingredient, it’s best to check with your doctor first.

Most sleep aids are safe, just pay attention to what your body tells you.

There’s nothing wrong with trying sleeping pills, especially if you do have a really hard time falling asleep.

Just remember to keep an eye out for signs that you don’t feel well, or just aren’t feeling like yourself. Everyone is different, so if you do feel like something is wrong with your medication, stick to your gut feelings and stop taking it.

About Dabora Dabora is Chief editor at Sleeping Culture. She is a proud mother of two, passionate about sleep and finding ways to live a healthier and stress-free lifestyle.
Sleep Accessories / Marissa Gvozdenovich


Most adults experience insomnia at some point in their lives. Although there are several reasons for this, one of the most common is stress and anxiety. It can sometimes be hard to turn off your brain in order to get the sleep you need. For this somewhat normal problem, a harsh sleeping pill can seem like overkill, which is why a sleep supplement could be the best, and safest, option.

Quick Look at Our Top 5 Picks

Sleep, Life, and Health

Sleep plays a major role in overall health and wellbeing. When your body gets the proper amount of quality rest, the positive effects are numerous. Adequate sleep often leads to improvement in memory, balanced emotional and mental health, proficient decision making, and a body that is able to regulate hormones properly and heal quickly.

But when you don’t get enough sleep, the negative effects start piling up. Without quality sleep, you may start to gain weight, be unable to think clearly, become ill due to a weakened immune system, experience hypertension and hormone disfunction, and have an increased risk of heart disease.

Because sleep is so vital, it cannot be neglected. Even though our full schedules and other obligations may get in the way, sleep must be a priority because our bodies do not forget when we don’t get enough sleep—any lost sleep needs to be made up to get all the health benefits. It is recommended that normal adults should get between 7 and 9 hours of sleep each night.

Everyone is different, so some people may feel like they need more sleep, and others may feel like they need less. To determine how much sleep you need, keep track of how much sleep you get at night and compare it to how you feel the next day. If you feel tired during the less stimulating parts of your day, you may need to aim for more sleep. 

Aside from schedules and obligations, there are other parts of our lifestyle that influence the quantity and quality of sleep as well. Living a healthy lifestyle, which includes exercising, eating right, and maintaining mental and emotional wellbeing, can naturally lead to better sleep, whereas eating junk food, smoking, drinking alcohol, and being sedentary can lead to sleeplessness.

Additionally, maintaining good sleep habits and sticking to a sleep routine can help sleep come easier. Best practices include going to bed and waking up at the same times each day so your body trains itself to sleep on that schedule, and taking a bath or shower, reading or writing in a journal, drinking herbal tea, or meditating before bed. Lastly, set up your bedroom so it’s calm, dark, cool, silent, and free from distractions.

Sleep Supplements

Sleep supplements are typically natural sleeping pills that aren’t as potent as over-the-counter sleep drugs, but still produce feelings of drowsiness and relaxation meant to lull users to sleep. Luckily, sleep supplements don’t carry the same risks as drug store sleeping pills like ZzzQuil or Unisom, which can have harmful side effects and the potential for dependency.

The difference is that sleep supplements are usually made with all-natural ingredients. So, sleep supplements fit nicely into the healthy lifestyle that naturally nurtures sleep.

Almost all of the sleep supplements that are currently available share many of the same ingredients or some combination of them, which are naturally sourced from our bodies or the outdoors. Although some of these ingredients haven’t been formally studied in a clinical setting, they have been known to relieve stress and tension and promote sleep for many years. The most common active ingredients in sleep supplements are melatonin, glycine, valerian (or valerian root), chamomile, passionflower, hops, magnesium, GABA, l-theanine, and 5-hydroxytryptophan (5-HTP).

The effect of each of these ingredients varies slightly, but they all share the goal of relaxation, stress relief, and long, deep sleep. The long list of ingredients can be broken into two categories—sourced from our bodies and sourced from nature—and oftentimes, the ingredients work together to create the desired effect.

For example, melatonin, magnesium, and 5-HTP are closely related; magnesium helps to regulate our body’s production of melatonin, 5-HTP is extracted from amino acids and is a precursor to melatonin, and melatonin rules our sleep cycles. L-theanine and glycine are also amino acids—the former is a calming agent extracted from green tea, and the latter improves sleep quality. GABA is a neurotransmitter in the nervous system that largely controls anxiety and excitability.

The ingredients that are sourced from nature include valerian, chamomile, passionfruit, and hops. Valerian, or valerian root, is an herbal extract used to treat anxiety and insomnia, but it is one of the only natural ingredients that may have side effects like headache, upset stomach, nervousness, and grogginess.

Chamomile, which is usually consumed as a tea, is an herb that has a calming effect and is known to have anti-inflammatory and anti-bacterial qualities. Last is passionfruit and hops, which are very similar and often grouped together. They both have natural calming qualities. One last note—tryptophan is sometimes another ingredient in sleep supplements, but isn’t as effective as the others listed above, and it may not be safe in large doses.

Also Read: Best Over-The-Counter Sleep Aid

Also Read: Best Over the Counter Sleeping Pills

What Are the Top Six Sleep Supplements?

Here is a summary of the top six sleep supplements, and each offers a unique combination of desirable features and options. All of these products are highly rated and sleep tested.

Nested Naturals Luna Natural Sleep Aid

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The Luna Natural Sleep Aid is a vegan, non-habit-forming supplement. It helps users fall and stay asleep without harsh chemicals or side effects. The active ingredients include magnesium for relaxation, melatonin to help you stay asleep, soothing amino acids GABA and l-theanine, and calming herbs valerian root, lemon balm, passionflower, and hops. The recommended dosage is 1 or 2 capsules 30 to 60 minutes before bed, depending on your needs. Luna comes in bottles containing 60 capsules. Plus, Nested Naturals offers a 100% money back guarantee, so there is no risk in trying this product.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Energetic feeling in the morning

Cons:

  • May not overcome particularly stubborn sleeplessness
  • Effect may be different each time you take it

Zhou Nutrition Driftoff Premium Sleep Aid

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The Driftoff Premium Sleep Aid helps users forget the stresses of the day, and as the name suggests, gently drift off to sleep. This product is 100% vegetarian and contains the active ingredients melatonin, valerian root, chamomile, GABA, passionflower, lemon balm, and hops. In addition, Zhou Nutrition has added l-tryptophan, an amino acid from plant and animal proteins that aids melatonin in regulating sleep cycles, to this supplement. Driftoff should be taken in 2-capsule dosages, and each bottle contains 60 veggie capsules. Plus, Zhou Nutrition offers discounts when purchasing two or more of their products together.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Safe for all ages
  • Relieves anxiety

Cons:

  • May not overcome stubborn sleeplessness

Peak Life Somnapure Natural Sleep Aid

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Peak Life’s Somnapure Natural Sleep Aid works to ease stress and tension while helping users fall into a restful sleep. The active ingredients are valerian root, lemon balm, l-theanine, hops, chamomile flower, passionflower, and melatonin, all of which produce feelings of drowsiness and help you stay asleep throughout the night. The recommended dosage is 2 tablets within an hour before bed. Somnapure is available in 30 or 60 count bottles.

Pros:

  • Highly effective
  • Becomes effective within 30 minutes
  • Relieves anxiety

Cons:

  • May cause heart to race
  • Tablets may have unpleasant smell

Olly Restful Sleep Gummy Supplement

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The Olly Restful Sleep Gummy Supplement is a gluten-free sleep aid containing the active ingredients melatonin, l-theanine, chamomile, passionflower, and lemon balm. Each ingredient effectively helps users become relaxed and drowsy, leading to a restful sleep. The recommended dosage is 2 gummies per day, and each bottle contains 50 gummies.

Pros:

  • Becomes effective within 30 minutes
  • Safe for children
  • Highly effective
  • Great taste

Cons:

  • May cause odd dreams

Zenwise Health Calming Sleep Support

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The Zenwise Health Calming Sleep Support product is a vegetarian supplement that helps settle the mind and body, which translates to relaxation and sleep. It also works to regulate your sleep cycle for consistent sleep each night. The active ingredients are magnesium glycinate, 5-HTP, chamomile flower powder, melatonin, GABA, valerian root powder, and l-theanine, all of which release tension and sooth the whole body. This product will leave you feeling rested and alert with no groggy feeling in the morning. The recommended dosage is 2 capsules 30 to 60 minutes prior to going to bed. Zenwise Health also offers discounts when purchasing 2 or more of their products together.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Relieves anxiety

Cons:

  • May not work for everyone

Genius Sleep Aid

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The Genius Sleep Aid is an effective sleep supplement that also decreases anxiety, balances moods, detoxes the body of caffeine, and restores adrenal function. This sleep supplement contains melatonin, l-theanine, glycine, which is an amino acid that improves sleep quality, inositol, which reduces anxiety, and rutaecarpine, which helps detox your body of caffeine. The recommended dosage is 2 veggie capsules before bed, and each bottle contains 40 capsules. The makers of the Genius Sleep Aid offer discounts when purchasing two or more of their products together.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Energetic feeling in the morning
  • Relieves anxiety
  • Highly effective

Cons:

  • May not work for everyone

What Else Should You Consider When Purchasing And Using Sleep Supplements?

In general, sleep supplements are much safer than over-the-counter sleeping pills, but they are not completely without risk. Any time you add a supplement to your routine, it is important to consider these risks, especially because everyone’s body is different and may react to the ingredients in a supplement in various ways. Because of this, it is best to consider how a supplement will affect your body in particular.

As mentioned earlier, sleep supplements are not known to have many side effects, so the bigger issue is how the ingredients will fit into your body’s makeup and your current health conditions. It is possible for certain ingredients in sleep supplements to interact with other medications, which can result in negative health issues much more serious than occasional sleeplessness.

Additionally, certain ingredients just may not jive with your body in general. Allergic reactions are the perfect example of this. Be sure to inform yourself of any of these potential risks prior to taking a new supplement.

An equally important concern about sleep supplements is how they are made. Unlike over-the-counter sleeping pills, supplements are not strictly regulated and tested by the FDA because they consider them to be in the food category rather than the medication category. As a result, sleep supplements could be manufactured improperly, contain the incorrect dosage, or have the wrong ingredients, for example.

Plus, not as much clinical research is conducted on supplements, so the true effectiveness, strength, and side effects of the ingredients are not fully known. All of this explains why sleep supplements can affect everyone differently.

Sleep Supplements – Final Thoughts

For the times when insomnia is preventing you from getting the rest you need, a sleep supplement is the perfect remedy. Sleep supplements are a safe and effective alternative to harsh sleeping pills, which can do more harm than good. Equally important is the fact that the natural qualities of sleep supplements are the ideal addition to a healthy lifestyle and good sleep habits. If you are still unsure about trying sleep supplements, consult your doctor for advice on overcoming sleeplessness.

About Marissa Gvozdenovich Marissa is an English teacher and writer. She enjoys the Florida beach life with her husband and puppy.
Sleep Accessories / Dabora

So you bought yourself an Apple Watch to keep track of your health, congratulations! Now, you just need to find the right app to record your sleeping patterns because as we all know, sleep is just important as your diet and exercise habits. Prior to the Apple Watch, there haven’t been very many convenient, easy to use devices on the market that track a person’s REM cycles or whether or not they slept soundly, or tossed and turned all night. Some apps provide an analysis of the evening for people who snore loudly.

Always start with a free tracker and avoid the ones that require purchases right off the bat. At the very least, use the trial period to decide if you like it first; you can figure out what you do and don’t want in your app before you end up wasting money on something that didn’t work out in the long run.

Best Sleep App for Apple Watch – Our Top Picks!

Auto Sleep Tracker for Apple Watch

Photo Credit: App Store

When looking for a sleep app, you’ll want something that gives you a variety of different information. The Auto Sleep Tracker is both inexpensive and detailed in just about every aspect of your sleep. It starts tracking your rest as soon as you go to bed, and if you don’t want to wear it while you sleep you can always set it to track on your nightstand as it charges. For those who want a more accurate reading, you’ll be pleased to know that this tracker records your restlessness, your resting heart rate, time slept, and a full report on your overall activity throughout the night. The Auto Sleep Tracker is an excellent tool for anyone who works nights or travels across country for their job and constantly find themselves in a different time zone.

Pros:

  • Sleep tracking is automatic, no buttons needed
  • Includes heart rate tracking
  • Battery lasts for a full day without needed to be charged when using this app

Cons:

  • Doesn’t provide alarms or wake up notifications

This app is available in English, German, Japanese, Russian, Korean, Chinese, Swedish, Turkish, Dutch, and Portugese. There aren’t very many cons for this app because the company frequently updates and corrects any problems or glitches that arise. You can use it long term and never have to spend another dime on sleep trackers or sleep watches ever again. Get a quality 8 hours with the Auto Sleep Tracker for Apple Watch, it’s perfect for anyone who is serious about setting goals for new sleep habits.

Sleep++ for Apple Watch

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If you want an app with simple, easy to read results, try the Sleep++ for a detailed outlook on how the entire night went. The simplistic design offers a series of blue meters that make it easy to view your sleep progress. There’s no complicated set of instructions to follow, just turn your Sleep++ tracker on before you hit the sheets and let the app do the rest for you. Some sleep apps seem to have quite a few issues regarding stop and start times of your sleep, however this one remains accurate and reliable no matter how much you toss and turn. While you do have to start this one up yourself, at least you’ll know for sure that the statistics on point.

Pros:

  • Won’t disengage due to restless sleep patterns
  • Accurate readings on sleep times

Cons:

  • Small inconsistencies with restfulness levels
  • Has to be started manually

You can easily sync the information from you app with your phone or laptop as well so that data from days to weeks to months before don’t get lost. If your sleeping patterns change at some point, you might wonder where you went wrong. Well, just have a look at older sleep logs and see if there is a specific time that change occurred; you just might be able to pinpoint the exact event that’s keeping you awake at night.

Pillow Sleep Tracker for Apple Watch

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If you like side by side, comparable statistics, try downloading the Pillow sleep tracker and see what you think! This one provides you with Rapid Eye Movement cycles, how much time you actually spent awake while you were trying to sleep, and a special feature that picks up any sound or noise that disturbs your rest. One thing that you won’t see very often with other sleep apps is a feature for napping! We all start to get tired after a long day, if you’re waking up at 5am to exercise, get the kids to school, and get to work, you’re probably pretty exhausted when you get home. A 90 minute nap is equivalent to one sleep cycle, so set your timer on the Pillow sleep tracking app and give yourself a little break before it’s time to make dinner and check homework. You can select from any of the 3 different nap modes that this awesome and versatile app has to offer.

Pros:

  • Tracks noise that may interrupt your normal sleep cycle
  • Includes an alarm clock to wake you up on time

Cons:

  • New update for automatic sleep mode isn’t working properly
  • May not recognize all your movements through the night

Sleeping through the night is great, but taking naps is probably the highlight of a working adult’s day if you’re even able to take one. Doing so will help your body recover faster, improve your mental focus, and give you more stamina. Although there have been some kinks with the new automatic tracking feature, the company has been working toward improvements. The Sleep++ has improved with the accuracy of restlessness, initially it may have shown that you slept longer than you actually did. Now you’ll be able to see the exact times you woke up.

Sleep Watch by Bodymatter for Apple Watch

Photo Credit:App Store

With a colorful and meticulous display, the Sleep Watch app is a useful tool for anyone who likes to take in their data visually. Unlike the Sleep++ each feature has its own description and goal. New parents have an especially hard time getting any rest when they’ve got a newborn infant on their hands. Between feedings, diaper changes, and just plain crying for no reason (the baby cries sometimes too), there are definitely tough times ahead. At least with the Sleep Watch app you can keep your sanity by having a solid count of how many hours of sleep you got, versus what you still need. This app will help you take better care of yourself, thereby being a better parent to take care of your baby.

Pros:

  • You can add notes to your times that explain what woke you up
  • Doesn’t fail or crash throughout the night

Cons:

  • Has had accuracy issues in the past, however the company has worked to fix the problem.
  • Requires iOS 10.0 or later

This is an auto sleep tracking app, so depending on how much you move during the night you may need to adjust the sensitivity levels. Apps that have high sensitivity may turn off and on if you raise your arm in your sleep or move around a lot. One feature that makes this particular app unique are the follow up questions. While some sleep trackers allow you to take notes, this one might just ask some questions that you hadn’t thought of at first.

SnoreLab for Apple Watch

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The SnoreLab app is a whole different beast compared to the rest. Snoring can be a sign of bigger health issues, and it can affect the oxygen levels in your body, leaving your red blood cells gasping for air as a result. This app is supported and recommend by doctors for their patients as a tool to help measure the severity of the problem and treat it accordingly. The SnoreLab records your snoring and offers solutions to resolve it; you’ll be able to play back the recording as well and see where it ranks on a scale of quiet, light, loud, or epic. Another awesome feature this app provides is the ability to select a different solution each night, for example if you’re using a wedge pillow and a chin strap for the evening, just select those options. The SnoreLab will tell you whether or not the remedies you’ve chosen worked, and whether or not you should continue using them to address the issue.

Pros:

  • Provides trending data, so you can see the progress of your snoring over days, weeks or months
  • If you talk in your sleep, the SnoreLab app will be able to pick it up while recording

Cons:

  • Free version doesn’t offer very many features, difficult to test it out without signing up for a trial
  • Trial period is only 5 days

So the free version isn’t the best, but like anything else in the world you get what you pay for. The paid version offers so many things that will help you get snoring under control. If you have a spouse, I’ll bet your snoring disturbs them; use the SnoreLab to improve sleep for the both of you. That term “happy wife, happy life” works both ways, so ladies feel free to download it to your apple watch as well. Make sure that you initiate the updates whenever they appear, or the app could start to behave abnormally.

Sleep Cycle for Apple Watch

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With a built-in alarm clock and snore stopping wake up tools, you can’t go wrong with the Sleep Cycle app. Like the SnoreLab, this app is able to record and analyze the quality of your sleep just based off how much noise you make while you’re snoring! The “silent alarm” gives off a gentle vibration that doesn’t wake you up, but instead alerts your body of the need to change positions. So, if you snore loudly when you lie on your back, the sensation of your wrist watch vibrating will subconsciously cause you to turn over onto your side and eliminate the snoring until you roll over again.

Another great thing about Sleep Cycle is that it tracks your heart rate throughout the night as well, so you can compare your heartbeat to the extent of your snoring. The alarm that does wake you up, is set to decide when the best time would be to do so. In case you didn’t know, 90 minutes is equal to one full sleep cycle; so if you’re 60 minutes into a cycle and wake up in the middle of it, you might find that you don’t feel rested. Allowing your body to finish a full cycle will help to eliminate that onset of dragging and grogginess that is accompanied by waking up before your body is even ready.

Pros:

  • Wake-up alarm analyzes your sleep cycle and wakes you up accordingly
  • Heart rate monitor tracks through the night
  • Silent snore alarm helps to reduce your snoring

Cons:

  • Quickly drains battery on your Apple Watch
  • Data can be affected by movement from your spouse or pets sleeping in the bed with you

While there are a few small drawbacks to the Sleep Cycle app, it works as it was designed to, and will most certainly help you reduce your snoring. In turn, this will help you and others in your home sleep better at night.

Rain Rain Sleep Sound for Apple Watch

Photo Credit:App Store

So, some of us need an extremely detailed report of everything that happened during the night as we slept. On the other hand, some of us just need help falling asleep in general. When you have insomnia, it’s easy to go days without sleeping, and this creates harmful effects in your body. Sleeping is not just “juice” for your internal batteries. It helps your brain and other organs repair and recuperate from the daily damage that your body endures throughout the day. The Rain Rain Sleep Sound app is just the thing for anyone who finds themselves tossing and turning until 4 in the morning, before they give up on sleeping altogether.

Pros:

  • Works for yoga and meditation as well
  • Excellent tool for those who live in dry climates, but enjoy the sound of rain and thunder during the evening

Cons:

  • Issues with updating to the full version after you’ve already paid
  • Sound doesn’t play very long for people who have the free version, requires upgrade

While the Rain Rain Sleep Sound app doesn’t include detailed information like REM cycles and movement detection, it does help you get to sleep. This app has been a favorite for insomniacs for almost 6 years now, so of course it’s gone through some upgrades and changes in order to improve. If you decide to purchase the full version, and notice glitches or other strange issues, just contact the company through the app store. Like most app technologies, problems can be fixed as long as you communicate them to the makers. So, turn up the thunder and bring on the rain, because you need your rest in order to function at full capacity and take on the challenges of the day!

White Noise Lite for Apple Watch

Photo Credit:App Store

The White Noise Lite app isn’t just for adults, it can also be used for kids, adults and even to help soothe a crying infant. Some of us fall asleep a little bit more easily with certain sounds including music, the light sound of television, thunder and rain. Block out other distracting noises and choose from a catalog of 40 plus unique sounds including beach waves, the pur of a cat, wind blowing, and so many more. Other sleep sound apps only provide you with a few common options that you find on Youtube or other streaming sites. Use the White Noise Lite app for your Apple Watch

Pros:

  • Includes a large variety of sounds rather than just one or two basic noises
  • Excellent for children who have a hard time getting to sleep due to fear of the dark, etc.

Cons:

  • Occasional glitch that causes sounds to get “stuck,” just restart the app to fix the problem

If you want a simple sleep app with great features, I would highly recommend this one!

Beddit for Apple Watch

Photo Credit:App Store

Another awesome, free app for sleeping is the Beddit! This works great for anyone who has an Apple Watch, but doesn’t want to wear it every single night. Some of us love the Apple Watch but don’t enjoy the restricting feeling of having something attached to your wrist all night. Instead, use the Sleep Monitor that comes with the Beddit App, you can easily place it underneath your sheets and fall right to sleep. After a specific time period, your app will automatically screenshot your progress so that you can accurately view changes in your sleeping pattern, without worrying about losing the information due to glitching or system updates.

Pros:

  • Hands-free monitor conveniently won’t disturb you under the sheets
  • Can be manually turned off and on or automatically

Cons:

  • Could pick up motion from your pets or spouse

The Beddit has definitely had some bug issues in the past, but it has vastly improved since its original debut on the Apple Watch market.

Relax and Sleep Well for Apple Watch

Photo Credit:App Store

Last but not least, the Relax and Sleep Well App is another high quality options for insomniacs who are facing too many distractions when it comes to the task of falling asleep. Offering 4 free sessions, this app provides hypnotherapy so that you can focus on sleeping and sleeping alone. Instead of lying awake for hours and hours, thinking about random things that happened during the day or awkward situations you found yourself in during the 8th grade, use the Relax and Sleep Well app to focus solely on the hypnotherapy. I guarantee you’ll find yourself drifting off into a deep slumber, and wake up wondering when you passed out! Sometimes you just need someone to help guide you into a more relaxed state, audio-author Glenn Harrold can assist you on that journey.

Pros:

  • Takes a different approach than other white noise apps
  • Isn’t complicated or difficult to use, provides more simplicity than other apps
  • Still provides quality sleep even though it’s a free app

Cons:

  • Some consumers don’t enjoy the sound of Glenn’s voice, either found it disturbing and weird or couldn’t help but laugh

So, the narrator has somewhat of a “funky” sounding voice, which can be unpleasant for some people. However, you’ll see little to no complaints about being able to fall asleep with this app, it does exactly what it’s supposed to and lulls you into a deep slumber.

If you have a baby at home who doesn’t enjoy white noise, music, or nursery rhymes, try playing a hypnotherapy session instead. A baby won’t understand what’s being said, but the calming, relaxing tone that Glenn Harrold provides might just make your job as a parent a little bit easier. Of course, all you need to do is connect it to your Apple Watch if you’d like to use it for yourself!

Final Thoughts

 The first app that you pick out might not work as well as you’d hoped, and that’s okay. Sometimes you have to try a few different ones before you settle on an app that provides everything you need when it comes to getting that 8 hours of sleep every night. If you’re still new to your Apple Watch and haven’t quite gotten the hang of it, I’d recommend starting with a free app that has simple features, like one of the white noise options.

Once you get used to it, move on to one of the more advanced options, I personally really like the SnoreLab because of the silent vibration that wakes you up if you start to snore too loud. If you want to look for a sleep app outside of these, make sure that it’s been around for a few years and has a good standing with consumer reviews. You can still try newer apps, just remember that there might be glitches and other issues that haven’t been worked out yet.

About Dabora Dabora is Chief editor at Sleeping Culture. She is a proud mother of two, passionate about sleep and finding ways to live a healthier and stress-free lifestyle.
Sleep Accessories / Dabora


A popular and growing trend among millennials and young people is the use of essential oils. Consumers are using oil diffusers as a cure for just about any ailment from acne, high blood pressure, headaches, anxiety, depression, body aches, menstrual cramps, and of course, getting to sleep! In the 20th century society is moving toward natural and holistic treatments over medications and doctor’s appointments due to a mistrust of modern medicine and a strong desire to get back to their roots. There are literally hundreds of oils out there that can be placed in diffusers, added to soaps, cosmetics, and home-made misters. The quality of essential oils makes them somewhat costly, but if you purchase the right brand, your oil will last you for months.

Quick Look at Our Top 5 Picks

  •  Carrier Oils – Some examples of these oils are hazelnut, avocado, cucumber seed, primrose, hempseed, jojoba, grapeseed, coconut, shea butter, macadamia, and sunflower. Carriers are meant to help to dilute essential oils without causing them to lose their potency or strength. For example, if you were to add water to dilute your oil, it might get rid of the therapeutic properties. Carriers won’t reduce the beneficial characteristics, but they will keep the oils in your diffuser from becoming overwhelming. If you tend to find yourself with a headache when using therapeutic oils, you might just need to add a carrier to it.
  • Diffuser Oils Are Toxic to Pets – Lately, people have been using essential oils and diffusers as a way to calm their pets down when travelling to new places or trying to get to sleep at night. Safe oils include lavender, cardamom, spearmint and thyme. You still need to dilute them significantly, and avoid oils that contain tea tree, cinnamon, citrus, pennyroyal, pine, sweet birch, winter green and ylang ylang. If your pet begins to exhibit strange behavior like excessive drooling, tremors, or acting as if they don’t recognize who you are, these are signs of poisoning due to essential oils and they should be taken to the vet immediately for evaluation.

Best Essential Oils for Sleeping – Our Top Picks

100% Therapeutic Grade Pure Organic Lavender Oil

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Sky-Organics has a wide variety of oil mixtures, but this one is just pure, untouched lavender! Derived from artisanal farmers from the south of France, this natural oil doesn’t have chemicals or harmful substances added to it either. For anyone suffering from a migraine, lavender is known to ease the tension of a headache and help you fall asleep with ease. This oil is also considered to be a mood booster, and since depression is often a symptom that stems from lack of sleep, a bit of this essential oil might help you.

You can run a tiny bit in your hair or add a drop to your wrists. Essential oils can also be administered by pouring a few drops into a spray bottle, then simply add a bit of water. Pregnant women experiencing nausea and vomiting will be happy to know that lavender helps to settle the stomach. Try spraying lavender mist on your bedsheets before sleeping, this way you won’t have to wake up and run to the bathroom in the middle of the night!

Pros:

  • Scent is subtle, not too strong
  • Although the bottles are small, they last awhile
  • Burns slower in diffuser than other oils

 Cons:

  • Only sold in 2 to 4 oz. bottles, no large size

The uses for lavender are endless, you don’t have to use it just for sleeping! If you mix a few drops of massage oil with a few drops of the lavender, you’ve got your own unique, personalized massage oil. The stimulating effects are beneficial to encourage healthy urine flow and the calming properties create better circulation and blood flow. Sky-Organics is a reputable company that has excellent reviews from their customers worldwide. They have other essential oils available in orange, eucalyptus, lemon, and peppermint. Sky-Organics also offers diffusers at an affordable price!

Majestic Pure Aromatherapy Essential Premium Oils Set

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This awesome pack of 8 different essential oils is worthwhile if you love to try new scents. Not only does it include Bulgarian lavender, but rosemary, frankincense, and clove leaf as well! Frankincense specifically is a natural sleep aid and provides anxiety relief. Another effect of frankincense is its ability to open up your airways. If you’ve ever had an upper respiratory infection, you know how hard it can be to breathe, let alone fall asleep.

You don’t have to suffer through it, mix up a few drops of lavender and frankincense and add it to your diffuser, or rub a very small amount on your chest like you would with vapor rub. This starter kit is perfect for someone who has heard about essential oil, or is curious and can’t decide which one to get. It’s better to start with kits like this because they are inexpensive, and once you find a smell you really like you can purchase a larger bottle later.

Pros:

  • Can be used in humidifiers
  • Useful and inexpensive as a gift for birthdays and holidays
  • Not mixed with carrier oils

Cons:

  • Dropper is wasteful, gives out too much oil
  • Issues with product labels being mixed up
  • Some issues with a chemical smell present in a few packages

For sore feet after a long and exhausting day of work, put a few drops of lemon, clove, eucalyptus, rosemary and cinnamon into a rolling bottle. Of course, you’ll need to dilute this mixture with water! Roll onto the soles of your feet for a pleasant, muscle relaxing scent that eases the tension in your body. You should fall asleep easily once you start to smell the sweet and calming oils. Try the eucalyptus on your feet while you’re at work to keep your pain away all day long.

Edens Garden Good Night Synergy Blend and Relaxation Synergy Blend

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You’ll be pleased to know that the Synergy blend has its own exclusive blend, rather than a single scent. The perfect compound of lavender, sweet majorum, chamomile, bergamot, ylang ylang, sandalwood, key lime, and vanilla will invigorate your senses and loosen you up for the evening. Edens Garden does not use any additives, fillers, bases, or any other synthetic chemicals in their products and they are GC/MS certified for customer safety and satisfaction. The oils are derived by cold pressed plant matter such as flowers, leaves, bark, stems, and wood; 10% of all profits go to charitable organizations.

Another excellent product is the Relaxation Synergy Blend; maybe you aren’t trying to sleep for several hours. If you just want an hour or two to relax and take a nap, try this blend instead! Use a carrier oil such as sweet almond with this fusion of lavender, sweet marjoram, chamomile, geranium, mandarin, and patchouli.

Pros:

  • Comes in 5 ml, 10ml, 30 ml, and 120 ml bottle sizes
  • Great for pain management with headaches caused by high blood pressure

Cons:

  • Could be too strong to place on a pillow case or directly to the skin without diluting
  • Some did not enjoy the smell this oil produced, possibly a bad batch

If you have a sleep tracker at home, try using this essential oil for a week and compare the results to that of the earlier weeks when you hadn’t been using the Relaxation or Good Night Synergy Blends. You should see a significant improvement in your REM cycles and experience deeper, more sound sleep where you aren’t waking up several times a night.

BioFinest Peppermint Oil

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Those of us who frequently get tension headaches and migraines don’t have the easiest time getting sleep. The sensitivity to light, noise, and movement, are equally as miserable; watching someone walk across a room or seeing a flash from the tv is enough to make you sick. So, what can we do about this nausea? How do you get to sleep when you need to run to the bathroom every 30 minutes?

Well, peppermint has always been a holistic cure for nausea and vomiting! Instead of trying to hold down an actual peppermint, try the BioFinest Peppermint Oil. After about 10 minutes, your stomach should start to settle and your headache should be much less noticeable. Soon, you’ll be able to comfortably drift off to sleep and wake up feeling like a brand new person.

Pros:

  • Cruelty free! Vegans will be happy to know that this product was not tested on animals
  • Naturally repels rodents and insects like mosquitos
  • You can mix a few drops with coconut oil and a little bit of baking soda for home-made tooth paste

Cons:

  • Not very concentrated, shouldn’t need very much dilution

Peppermint also happens to be great for when you’re truly sick. It can be hard to breathe when your nose and lungs are full of phlegm, and in turn, sleep does not come easily or at all. Use the BioFinest Peppermint Oil to open up your airways and get the rest you desperately need. Feeling ill is no fun, but this 100% pure and natural oil will get you on the mend, so you can get back to living your life the way you want to!

Vitruvi Bergamot Essential Oil, 100% Pure Undiluted Premium

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For all the “Sleepytime Tea” drinkers out there, this is definitely the right oil for you. Unlike other essential oils, this is meant to be placed in your diffuser for a little extra flavor and relaxation while you enjoy your nightly cup. Vitruvi is a popular and widely renowned brand for its top quality oils and competitive pricing. As soon as the box arrives, you should catch a whiff of the aroma before you even open it, it’s that strong! The smell of pinewood forests and mountains will take over your senses, putting you right to sleep.

Pros:

  • The lustrous black bottle is perfect for preventing leaks and damage from UV rays
  • Can be mixed with grapefruit, geranium, and cedar wood for an extra boost of scent

Cons:

  • Will not be potent if diluted with a carrier oil
  • Cannot be returned once opened

Although it may not be as strong as other oils when placed in a diffuser, it’s important to remember that Vitruvi created the bergamont to be enjoyed with other senses. Using a chamomile tea with this oil is a great combination for getting to sleep, just make sure you plan on sleeping in the next morning! You’ll want to enjoy the deep rest as long as you can.

Beauty Aura Lemongrass Essential Oil

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This large 4 ounce bottle of lemongrass essential oil will stay in your cabinets for weeks, thanks to the amazing quality and long lasting scent of Beauty Aura products. Lemongrass is one of the more popular, frequently purchased of the hundreds of scents available, and it can be used in so many ways.

From air fresheners, beauty products, moisturizers, and sleep aids, it’s natural and highly regarded by people across the globe. Most important of all, the semi-sweet smell of this essential oil provides a calming effect that encourages muscle relaxation and tension relief. Lemongrass is meant to be blended or diluted with a carrier oil to keep it from becoming overwhelming.

Pros:

  • Comes in a larger size rather than having to purchase several mini bottles

Cons:

  • Issues with the dropped disintegrating, some defective bottles have made it into the marketplace

While this is a great product, there have been some minor complaints about the smell and bottle design. Some bottles have arrived with the dropper either melting or disintegrating into the actual oil. Once these plastic pieces of the dropper are placed in a diffuser (it’s going to dissolve into your oil) the smell can be unpleasant..

If you receive a Beauty Aura Lemongrass Essential Oil with this problem, discontinue use immediately and contact the company for an exchange. Sometimes these things happen, but it doesn’t mean you should lose your money when you can always get help from customer service support. You can also purchase a different scent, lemongrass is great for relaxing your body before bedtime, but there are plenty of other scents available from this company.

Majestic Pure Frankincense Oil

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We all know frankincense works wonders as a sleep aid when mixed with other oils, but what about when it is used by itself? One of the more popular essential oils, frankincense smells beautifully when placed in a diffuser. However, this particular brand should always be diluted with a carrier, especially if you’re using it on your skin or in DIY cosmetics. The earthy scent will relax your body and make you feel as though you’ve been dropped into a tropical forest next to a tree full of fruit. That image alone makes you want to drift off to sleep, doesn’t it?

Pros:

  • Glass dropper provides minimum drip to help your bottle last longer
  • Exemplary quality and capability for aromatherapy and sleep therapy

Cons:

  • No real cons for this product!

The Majestic brand actually has had mixed feedback from consumers, some felt that the smell just wasn’t for them. Each brand produces their essential oils in different locations, with different methods, and purchase plant material from different parts of the world. So you’ll have to remember that one version of Frankincense won’t necessarily smell exactly like the next one, although it should be very similar.

If possible, you should always try to get a smaller bottle and see if you like it first before spending too much on larger sizes. Otherwise, put a few drops in your diffuser, grab your favorite blanket, get comfortable and pass out.

Wild Thera Gentle Sleep Enhancer Goodnight Balm with Essential Oils and Valerian

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This product is a little different, it’s not the kind of essential oil you place in a diffuser or add to a spray. Designed as a sleep aid to help with insomnia, Wild Thera is similar a natural combination Carmex and Vicks Vapor Rub. Instead using it for when you’re ill, you rub small amounts on your temples, upper part of your lip under your nose, and forehead just before you’re ready to go to sleep. This balm is made with essential oils chamomile, clary sage, valerian, lemon balm, catnip, rosemary, lavender, extra virgin olive oil and beeswax, all organic and all natural.

Pros:

  • Made without petroleum or parabens
  • Cruelty free, not tested on animals
  • All derivatives are organic and non-GMO

Cons:

  • Container is rather small for the price

The company does not recommend anyone with kidney failure to use this balm as it may further aggravate the issue. In general, those with kidney issues should not use products containing magnesium. Otherwise this product is perfectly safe to use and will give you the assistance you need for a good night’s rest, and the castor oil might even help your eyebrow hairs stay strong healthy.

About Dabora Dabora is Chief editor at Sleeping Culture. She is a proud mother of two, passionate about sleep and finding ways to live a healthier and stress-free lifestyle.
Sleep Accessories / Marissa Gvozdenovich


Sleeplessness is an issue faced by many. Snoring, sleep apnea, insomnia, narcolepsy, and restless leg syndrome are some of the numerous forms of sleep deprivation. For some individuals, sleeplessness is fleeting and occasional, but for others, it can be a long-term struggle, and usually, there are two main causes: stress or a medical condition. But, no matter the cause, sleeplessness must be remedied because of how important sleep is for our health and wellbeing. A lack of sleep can result in poor decision making or judgement, weight gain, hormone disfunction, illness due to a weakened immune system, depression, increased blood pressure, and an increased risk of heart disease, among others.

Quick Look at Our Top 5 Picks

If you are living a healthy lifestyle—clean eating, exercise, etc.—sleep should come easy, but it doesn’t always work that way. Sometimes, even the healthiest of individuals experience difficulty falling and staying asleep, and it begins to affect their overall wellbeing. When faced with this struggle, a natural first step would be to look for help in the form of over-the-counter sleeping pills.

Sleep & Maintaining Good Habits

Sleep is closely related to our overall health, and as mentioned earlier, a lack of sleep can cause our health to decline in a variety of ways. This is why 7 to 9 hours of sleep should be the nightly goal for adults, but it is really based on the person. For example, one person may find they can function normally on 6 hours of sleep, but someone else might need up to 10 hours of sleep per night. However, pregnant women or people with other medical conditions may require more sleep for their body to perform the functions it needs to. One way to tell if you are getting enough sleep is whether or not you feel drowsy during the day, for instance, at work or during personal obligations.

The best ways to improve sleep are to live clean and have a routine. If you take care of your body with healthy foods and exercise, your body will be functioning the way it should, including being able to achieve restful sleep. Similarly, a good routine when it comes to your sleep habits can make a big difference. Good sleep habits include going to bed and waking up at the same times consistently, making sure your bedroom is conducive to sleep, and avoiding certain activities before bed.

Maintaining a regular sleep schedule will ensure that you always get the proper amount of sleep. Our bodies never become accustomed to a lack of sleep, so if you lose sleep one night, you will need to sleep more the next night to make up for it, and that is difficult to accomplish. It is equally important to make sure your bedroom is the perfect sleep environment. Your bedroom should be a calm, cool, dark, and silent place that is rid of anything that has lights, moves, or makes noise, since those things can interrupt your sleep. Lastly, what you do before bed can influence your sleep. Avoid being active, eating, or working before bed, and instead try taking a bath or shower, reading or writing in a journal, drinking herbal tea, or meditating before bed.

Sleeping Pills

If your sleeplessness is due to racing thoughts in your head or a medical condition, living a healthy lifestyle may not be enough to help you achieve restful sleep. For those people, a sleeping pill may be able to help.

To put it simply, sleeping pills are drugs or natural supplements that are meant to help those who struggle with sleeplessness fall asleep and stay asleep all night. In most cases, sleeping pills are intended for adults, but natural supplements may be suitable for children as well. Sleeping pills are available over the counter, or for more serious cases, by prescription. It is common for people who experience occasional sleeplessness to seek help with over-the-counter sleeping pills first, but it is recommended that you see a doctor if your insomnia becomes a bigger issue.

Sleeping pills that are not natural supplements are typically made with one of two active ingredients: diphenhydramine and doxylamine succinate. These ingredients share some of the same qualities—first, they are both antihistamines, and second, they have very similar side effects. Antihistamines are usually used to treat allergies, but they also have certain sedative qualities which make them effective as sleep aids. The side effects of these drugs are typically referred to as “hangover effects” and can include dry mouth, blurred vision, drowsiness during the day, constipation, and general unwell feeling, among others. Additionally, these ingredients put users at a higher risk for developing a dependency on, or tolerance for, the drug. For these reasons, unnatural sleeping pills are only meant to be used temporarily, not as part of your daily routine.

Natural sleeping pills are, as the name suggests, made with naturally occurring ingredients such as melatonin, valerian, chamomile, passionflower, hops, magnesium, and 5-hydroxytryptophan (5-HTP). These ingredients either come from our bodies or nature, and they have qualities that create feelings of relaxation and drowsiness in order to help users achieve restful sleep. The supplements made from these ingredients are safer to take on a more regular basis, but they are not proven to be as effective as unnatural sleeping pills. However, it is important to note that there are some risks with taking natural sleeping pills because they are not strictly regulated by the FDA. As a result, these natural supplements could be made improperly, contain the incorrect dosage, or have the wrong ingredients.

What Are the Top Ten Sleeping Pills?

Here is a summary of the top ten sleeping pills, first unnatural then natural, and each offers a unique combination of desirable features and options. Each product is highly rated, and sleep tested.

Kirkland Signature Sleep Aid

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The Kirkland Signature Sleep Aid is an over-the-counter, 25mg sleeping pill with the active ingredient doxylamine succinate. This drug uses an antihistamine to produce a drowsy effect that helps people fall asleep and stay asleep. Other ingredients in this product include dicalcium phosphate, blue coloring, magnesium stearate, microcrystalline cellulose, and sodium starch glycolate. As with all sleeping pills, the effects of this drug vary based on the individual and it is not intended as a permanent solution to sleeplessness. Each pack of the Kirkland Signature Sleep Aid contains 96 tablets and the recommended dosage is one tablet.

Pros:

  • Body will not become tolerant to the drug
  • Becomes effective within 45 minutes
  • Highly effective

Cons:

  • May cause grogginess in the morning if you sleep less than 8 hours
  • Safe for adults only

Vicks ZzzQuil Nighttime Sleep Aid

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Unlike other Vicks brand products, ZzzQuil is only intended to help its users get quality sleep, not treat colds or aches and pains. It helps people who experience difficulty falling and staying asleep with the active ingredient diphenhydramine HCI. Diphenhydramine HCI is an antihistamine that helps users feel drowsy and drift to sleep. This product also contains the ingredients red and blue coloring, gelatin, glycerin, polyethelene glycol, purified water, and sorbitol sorbitan solution. ZzzQuil is non-habit forming and is available in packs of 48 LiquiCaps.

Pros:

  • Becomes effective within 20 minutes
  • Won’t leave you feeling groggy
  • Highly effective

Cons:

  • May allow you to wake up in the middle of the night
  • Safe for adults only

Unisom SleepTabs/Gels

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Unisom SleepTabs are similar to the Kirkland Signature Sleep Aid because they have the same active ingredient: doxylamine succinate. Doxylamine succinate is a non-habit-forming antihistamine that encourages drowsiness to help users fall asleep, stay asleep, and wake up refreshed. Unisom SleepTabs also contain the ingredients dibasic calcium phosphate, blue coloring, magnesium stearate, microcrystalline cellulose, and sodium starch glycolate. This drug is available in tablet form in packs of 32, 48, or 80, and each dosage is one tablet.

Pros:

  • Body will not become tolerant to the drug
  • Highly effective

Cons:

  • May cause grogginess in the morning if you sleep less than 8 hours
  • Safe for adults only

Advil PM

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Advil PM differs from the other unnatural sleeping pills because it relieves aches and pains while also helping you fall and stay asleep. The two active ingredients are ibuprofen (200mg) and diphenhydramine citrate (38mg), and other ingredients include calcium stearate, carnauba wax, colloidal silicon dioxide, corn starch, croscarmellose sodium, blue coloring, glyceryl behenate, hypromellose, lactose monohydrate, microcrystalline cellulose, polydextrose, polyethylene glycol, pregelatinized starch, sodium lauryl sulfate, sodium starch glycolate, stearic acid, and titanium dioxide. Advil PM comes in coated caplet form in packs of 20, 40, 50, 120, and 200.

Pros:

  • Relieves both chronic and temporary pain
  • Won’t leave you feeling groggy
  • Highly effective

Cons:

  • May cause you to have restless legs
  • Safe for adults only

Peak Life Somnapure Clinical Strength Sleep Aid

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The Peak Life Somnapure sleeping pills are similar to ZzzQuil because they share the same active ingredient, diphenhydramine HCI. This antihistamine product is non-habit forming, and helps its users fall asleep quickly and stay asleep all night. Other ingredients in this product include croscarmellose sodium, dicalcium phosphate, blue coloring, fractionated coconut oil, hypromellose, magnesium stearate, maltodextrin, microcrystalline cellulose, polydextrose, silicon dioxide, starch, stearic acid, talc, and titanium dioxide. Somnapure comes in packs of 30 caplets.

Pros:

  • Relieves anxiety
  • Becomes effective within 30 minutes
  • Affordable
  • Body will not become tolerant to the drug

Cons:

  • Safe for adults only
  • May cause heart to race

Olly Restful Sleep Gummy Supplement

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The first natural sleeping pill on this list is the Olly Restful Sleep Gummy Supplement. This gluten-free, drug-free supplement’s active ingredients are melatonin, l-theanine, chamomile, passionflower, and lemon balm. Melatonin is a hormone sourced from our bodies that governs our sleep cycle, l-theanine is an amino acid from green tea that creates a calming effect, chamomile is an herb that has a calming effect, as well as anti-inflammatory and anti-bacterial qualities, and passionflower and lemon balm produce soothing and relaxing effects. Olly Restful Sleep gummies come in packs of 50, with the recommended dosage of 2 gummies per day. Because it is made with all-natural ingredients, it is safe to use on a more regular basis.

Pros:

  • Becomes effective within 30 minutes
  • Safe for children
  • Highly effective
  • Great taste

Cons:

  • May cause odd dreams

Natural Factors Stress-Relax Tranquil Sleep

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Relax Tranquil Sleep- Like the Olly Restful Sleep gummies, the Tranquil Sleep product from Natural Factors is made with 100% natural ingredients including melatonin, l-theanine, and 5-hydroxytryptophan. All of these work together; melatonin is a naturally occurring hormone in our body that regulates sleep cycles, l-theanine is an amino acid that calms our bodies, and 5-hydroxytryptophan comes from amino acids and is a precursor to melatonin. Other natural ingredients include sugar, magnesium stearate, natural fruit flavors, and citric acid. This sleep aid comes in chewable tablet form, and the recommended dosage is 2 tablets before bed.

Pros:

  • Becomes effective within 40 minutes
  • Highly effective
  • Energetic feeling in the morning
  • Safe for children
  • Relieves anxiety

Cons:

  • May contain too much sugar/sweetness

Nested Naturals Luna Natural Sleep Aid

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The Luna sleeping pills is all natural and 100% vegan. Like the other natural sleeping pills or supplements on this list, it is non-habit forming and has minimal side effects because it contains no chemicals. The active ingredients in Luna are magnesium, melatonin, GABA, l-theanine, valerian root, lemon balm, passionflower, and hops. Magnesium helps regulate our body’s production of melatonin, and melatonin regulates our sleep cycles. GABA and l-theanine are both amino acids that work to create a soothing effect. Valerian root, lemon balm, passionflower, and hops are all herbs and extracts that calm our bodies. All of these ingredients together result in a product designed to help you fall asleep quickly, stay asleep, and wake up rested. Nested Naturals offers a risk-free, money-back guarantee with the purchase of Luna.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Energetic feeling in the morning

Cons:

  • May not overcome particularly stubborn sleeplessness
  • Effect may be different each time you take it

Zhou Nutrition Driftoff Premium Sleep Aid

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The Driftoff Premium Sleep Aid works double duty by helping users sleep and easing anxiety and restlessness. These natural sleeping pills are vegetarian and free from any chemical ingredients. Like the Luna sleep aid, the active ingredients in Driftoff are melatonin, valerian root, chamomile, GABA, passionflower, lemon balm, and hops. This product also has the ingredient l-tryptophan, which is an amino acid found in plant and animal proteins that supports the functions of melatonin. All of these ingredients together produce feelings of relaxation and drowsiness. Finally, Zhou Nutrition offers discounts when you purchase two or more of their products together.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Safe for all ages
  • Relieves anxiety

Cons:

  • May not overcome particularly stubborn sleeplessness

Genius Sleep Aid

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The Genius Sleep Aid has several key benefits that go above and beyond helping with sleeplessness. This product helps decrease anxiety levels, balance moods, detox your body of caffeine, and restore adrenal function. These sleeping pills are vegan and non-habit forming. The major ingredients in the Genius Sleep Aid are melatonin, l-theanine, glycine (an amino acid), inositol (a form of sugar), and rutaecarpine, which is what helps to rid your body of caffeine. Additionally, Pacific Coast Naturals, the manufacturer of the Genius Sleep Aid, offers discounts when you purchase two or more of their products together.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Energetic feeling in the morning
  • Relieves anxiety
  • Highly effective

Cons:

  • May not work for everyone

What Else Should You Consider When Using Sleeping Pills?

When trying to find a solution for sleeplessness, it is vital to keep your health as your number one priority. Whenever you introduce a new medication to your body, there are risks to take into consideration.

First, what are the side effects of this new drug or supplement and are you willing to see if they manifest in you? This question is most relevant when considering an unnatural sleeping pill because it is more common to experience side effects with the antihistamine pills than natural supplements. The only natural ingredient that has been reported to have side effects is valerian or valerian root, which can bring “hangover” symptoms like headache, upset stomach, confusion, dry mouth, and feelings of anxiety. Furthermore, you should be prepared to experience side effects when trying different products to determine which one works best for you.

Second, will this new drug or supplement interact adversely with your current health conditions or medications? Certain over-the-counter sleeping pills, both natural and unnatural, could create a new health concern or worsen an existing one. It is important to research, and be informed about, any new medication or supplement you are going to try in order to make the safest decision.

Sleeping Pills – Final Thoughts

If you are experiencing difficulty falling or staying asleep, there is help. Both natural and unnatural sleeping pills provide options to remedy your sleeplessness, whether it’s caused by stress or a medical condition. Not all sleeping pills are the same, so it is best to try different products to find a good fit. Keep in mind that sleeping pills are an occasional or temporary solution to sleeplessness, and if your sleeplessness continues, consult a doctor for another course of action.

About Marissa Gvozdenovich Marissa is an English teacher and writer. She enjoys the Florida beach life with her husband and puppy.
Sleep Health / Dabora


In 2018, people of all ages are giving up over-the-counter sleep aids, coffee, soda, and other harmful chemicals that are often used for an extra boost of energy, or as a way to relax at the end of a long day. Instead, tea has become the beverage of choice to cure just about every health problem a person could have. If you have insomnia or struggle to deal with the commotion of your job ringing in your ears long after you’ve left the office, you need a safe way to wind down. Don’t pour an alcoholic beverage or reach for a cigarette, these habits are harmful to your body and can worsen your sleep problems.

Quick Look at Our Top 10 Picks

For anyone who has ever tried tea and decided they didn’t like it, give it another shot. Green tea and black tea are too bitter for me personally, however if you’ve never heard of any other categories it’s easy to assume that that’s all there is. So where do you start looking? Well, you’ll definitely want decaffeinated or “Sleepy Time Tea” to calm your nerves; most of the time people will drink green tea as a way to feel more energized, so you’ll want to avoid that variety. Before purchasing anything, learn the key differences so that you can make an educated decision for the right choice. If nothing else, you will see a for sure improvement of the way you feel on the inside, and look on the outside.

Few Categories for “Sleepy Time” Teas.

  • Herbal Teas: Surprisingly enough, herbal tea isn’t technically “tea,” since it isn’t extracted from tea leaves. Instead, they’re derived from roots and herbs like Ginger, Hibiscus, Echinacea, Rosehips, and Passionflower. They’re used to improve circulation, ease muscle tension, and are highly recommended if you have difficulties sleeping. Chamomile is considered an herbal tea and is generally used in almost all blends of “sleepy-time” tea. It’s used as a main ingredient to relax your muscles, but sometimes the potency is pressed out of it in order to bring forth the other natural flavors. This way, you keep all the medicinal properties of the Chamomile without an overwhelming presence against your pallet.
  • Green Teas: Most people out there are green tea lovers, the problem is that most green teas are full of caffeine. They’re generally used as a diuretic and as a substitute for anyone who needs to cut back on their coffee intake. Although it contains less caffeine than black tea, you should look for a green tea that is completely decaffeinated if you’re determined to drink it at night. It won’t help you sleep the way herbal tea does, use it in the morning or during lunch to help digest your meal.
  • Black Teas: This tea goes through a more strenuous oxidation process in which the flavor is increased, which is why black tea is so strong. It’s not for everyone, but black tea is incredibly good for your body and tastes great when mixed with other teas. However, it is much like green tea in that it tastes better consumed with a meal and doesn’t really do very much for sleep unless decaffeinated.

Buy Tea with Different Physical Properties

If you aren’t very familiar with tea, those individual packets with the string attached probably come to mind immediately. Believe it or not, there are a few different ways that you can enjoy this popular beverage. The packets are one, but you can also buy tea in a powdered form or in loose leaves and herbs. For the powder, make sure you have some hot water to mix it with; even if you plan on adding ice later or drinking it cold, powder doesn’t dissolve very well in cold water.

Try some of these suggestions so you can work at your optimum performance!

Bigelow Decaffeinated Earl Gray Black Tea

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Bigelow is a well-known and widely purchase brand because of their tasty and aromatic tea flavors. This six pack has a fine mix of bergamot freshly harvested from Italy comes in individual packs in order to keep the tea fresh and ready for bedtime. This tea is so good it can be compared to a Chai Latte from Starbucks!

Pros:

  • Can be used with a tea diffuser
  • Individual packs keeps flavor within the bag
  • Strong flavor, can be consumed either hot or cold

Cons:

  • Has a bit of an orange flavor, which you may or may not enjoy
  • Some issues with company delivering variety pack instead of full box of one flavor
  • A bit of a price increase, could be due to demand and tax law changes

Bigelow also offers assorted packs of teas so you can try different flavors, including chamomile. Decaffeinated tea is the perfect remedy for your insomnia, spray some of your favorite essential oil around your room for added relaxation. Try the French vanilla decaf or the cranberry apple if you’re not into straight black tea, it adds a smoother sensation to your palette and relaxes your stomach.

Twinings of London Wild Berries Herbal Tea

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Herbal teas have a little more popularity over black teas because of the many varieties available. Almost all herbal teas are decaffeinated and have an abundance of antioxidants to boost your immunity health. Made with raspberries, strawberries, and blueberries, the sweet, calming flavor will help you fall asleep within minutes. The smell of rosehip, hibiscus, orange leaves, apple, licorice root, and roasted chicory root will fill your home and serve as a natural air freshener.

Pros:

  • Can be purchased in a 20 or 25 pack if you’d like more
  • Only takes about 3 to 5 minutes to brew completely

This tea goes well with a slice of lemon and some honey, not that it doesn’t have plenty of flavor on its own! Personally, I can drink raspberry flavored teas all day long, they make my body feel balanced, energized, and well rested.

Organic Rose Chamomile Lavender Herbal Tea

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Chamomile and Lavender have incredibly strong relaxation properties and tend to be a favorite among consumers for a variety of different products, including tea. Instead of individual packets, this tea comes in a larger quantity that can be portioned out to whatever strength you choose! Lavender is popular for its ability to reduce anxiety and relax your nervous system, which are common reasons for lack of sleep. The Chamomile is a natural sleep aid, while the rose helps to improve skin and hair. This mixture also includes rosehips and rose tea for an added infusion of fragrance and flavor. Rose tea is especially helpful in reducing the effects of aging, helps with weight loss, and eases the pain of a sore throat.

Pros:

  • Loose tea allows for better portioning
  • Contributes as a preventative for diabetes
  • Chamomile also works well to relieve menstrual cramps

Cons:

  • Taste might be too bitter for some people

Other than the varying opinions on taste, the Organic Rose Chamomile Lavender Herbal Tea works very well for helping you fall asleep. In general, the rose and the lavender will leave a huge impact on your health; you’ll start to look and feel better within a matter of days thanks to the antioxidants and the extra rest you’ll be getting.

Mom’s Supplement Tea Formulated for Sleep

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Pros:

  • Infused with vitamins B12, C, E, D3, Melatonin and Omega 3’s
  • Tastes good on its own, no sweetener necessary
  • Helps to prevent illness

Cons:

  • Very little in quantity when compared to the price

One very common reason some people don’t like tea is the fact that green and black teas happen to be somewhat bitter. Dr. Mom’s Tea boosts the immune system, and if you’re skeptic, this tea tastes a little different than what you’re probably used to. It’s not bitter, and it will knock you out within 20 to 30 minutes, so make sure it’s close to bedtime before you make a cup. For a strong iced tea, you’ll need to use double the amount that you would for hot tea and be sure to strain it thoroughly.

Organic Mint Green Tea

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Herbs like mint can create allergic reactions for some people, so be sure you keep some Benadryl on hand in case you’ve never tried mint before. However, it’s not very common for people to react to this kind of tea, so you should be safe drinking it. If this tea isn’t strong enough for you, just strain a bit more and add some honey and lemon, this trio is an often used ailment for insomnia and restlessness. Since this is mint green tea, it shouldn’t give you a zing of energy or wake you up, mint is meant to create a mellow, calm environment.

Pros:

  • Loose leaf so you can decide how much you want to brew
  • Excellent for sleep problems related to muscle cramping and tension

Cons:

  • Quantity of product isn’t very much for the price
  • Need to use too much product to increase the flavor

Hot tea is typically how people like to end their evening, but if you prefer an iced drink try this Organic Mint Green Tea imported all the way from Morocco! Blended with Jade Citrus Mint, Spearmint, and Peppermint, this refreshing tea will open up your airways to create the perfect mood for meditation. If you drink a strong cup, that meditation appointment just might turn into a nap.

Yogi Caffeine Free Herbal Soothing Caramel Tea

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You’re probably surprised to see a caramel flavored tea, they’re a rare find, luckily a reputable and regularly purchased brand like Yogi happens to have it! The rich flavors of Chamomile, Rooibos Leaf, Chicory Root, Skullcap Leaf, Nutmeg, Cinnamon, and several other unique additions create and unusual but pleasant flavor.

You won’t experience the same type of grogginess or “overslept” feeling that you may normally experience; you’ll sleep peacefully and wake up ready to take on the day.

Pros:

  • If you were disappointed when Teavana closed its doors, Yogi is an acceptable substitute
  • Promotes diuretic health
  • A healthier option than pharmaceutical or over-the-counter sleep aids

Cons:

  • Smaller sizes don’t seem to have very much product, but you can order a larger size

 Yogi’s tea is robust, don’t try to work or drive a vehicle after drinking it as the potency could be very strong for some. Make sure you have at least eight hours dedicated to uninterrupted sleep after drinking this tea so you can get the full effect.

Goodnight Relaxing Chamomile Infusion

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As you’ve probably noticed by now, Chamomile is used again and again in most herbal mixtures. This doesn’t mean they all taste or smell the same though, the compound of Apple, Lemongrass, Fennel, Caraway Balm, and Cacao Nibs gives a hint of sweet and sour mixed with a fruity aftertaste. A teaspoon per cup is just enough to get the comforting outcome you hope for when you’re desperate for a solution to your insomnia. The Goodnight Relaxing Chamomile is noticeably concentrated, so a little goes a long way, and the amount you receive is definitely worth the price.

Pros:

  • Artisan tea that promotes the support of small farmers
  • Loose leaf allows you to decide how strong your tea will be
  • You can steep the same tea multiple times

Cons:

  • Flavor might not be what you expect from a regular Chamomile tea

While this tea happens to be great for rest, the taste isn’t for everyone. It’s incredibly strong, and the distinguishable mishmash of different flavors is nothing like other teas you’ll find on the market. If you’re hoping for a traditional taste, try a simpler Chamomile without herbs and other teas added to it. Otherwise, the Goodnight Relaxing Chamomile is right for the person who has tried other teas and still can’t get to sleep. This might be the break you need to get your ZZZ’s.

Oolong Ali Shan Taiwan Mountain Tea and Pure Da Yu Ling Tea

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Oolong tea is popular for weight loss and speeding the metabolism to improve nutrient absorption, but it’s also relatively unknown that it can also be useful for getting a decent slumber. For maximum results, go for a run or partake in your usual workout routine. Then, enjoy your snack or meal with a big cup of Ali Shan Oolong tea and relax. You should start to nod off about twenty to thirty minutes after you’ve finished your drink.

Pros:

  • Promotes a healthy liver
  • Loose leaf so you can make it as strong as you’d like
  • Lasts over two years unopened if you choose to buy in bulk

Cons:

  • Tin can may not be good for storage, oxidizes and could cause the tea to rot if any type of moisture gets inside

As a precaution, I would recommend removing this tea from the can and placing it another air-tight container, glass is a good substitute. If you don’t want to use glass just use a sealable plastic container and keep it in a cool area, cold temperatures reduce the chances of consumable products spoiling, whether it be tea, meat, or vegetables. It’s more likely to last longer and taste fresher when stored properly. With very few cons, the Oolong Ali Shan Taiwan Mountain is a reliable purchase that won’t disappoint when it comes to your sleeping needs. If you plan on using it to lose weight, make sure you adjust your diet and exercise accordingly, shedding excess pounds can help you breathe better at night and sleep more deeply.

Caffeine Free White Mulberry Tea for Blood Sugar Balance

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This caffeine-free white tea attaches to excess sugar in your body and helps it to pass through as waste rather than being absorbed as fat.

Pros:

  • Great results for anyone who is diabetic
  • One tablespoon is enough for a strong drink
  • Harvested from small farmers, buying this tea supports small business

Cons:

  • Mulberry is an acquired taste, may be too strong for some

If you’ve never tried Mulberry and you aren’t sure whether or not you’re going to enjoy this tea, purchase a small amount first. Every now and then we run into foods that we don’t really care for at first, but after trying it a few times it starts to grow on you a little it. This is a regular occurrence with mulberry and mulberry teas, the initial taste might put you off, but after a few sips it somehow becomes more enjoyable.

Organic India Tulsi Wellness Sleep Tea

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Do you pick up viruses and get sick easily? If you do, it’s likely a combination of a weak immune system combined with lack of proper rest. The Organic India Tulsi Wellness Sleep Tea is a direct path to improving both areas of your health! This blend is completely different from the others listed above, they include special ingredients such as Brahmin, Ashwagandha, Krishna, and Vana. Anxious people tend to have trouble falling asleep, so if your mind is bouncing off the walls, have a cup. This tea is also blended with Morning Glory, Holy Basil, and of course Chamomile.

Pros:

  • Organic, no GMO’s or harmful chemicals
  • Helps to digest your food
  • Relaxing properties encourage deeper sleep

Cons:

  • Some packs of this tea have arrive with packets missing
  • Might have a perfume-like aroma

The only real negative with this tea is that there have been several people who have reported receiving Organic India Tulsi Wellness Sleep Tea boxes with packs of seventeen or eighteen instead of twenty five. So hold onto your receipt and packaging because you’ll need it to make an exchange or receive your money back. Aside from that, this tea is also Kosher and gluten free, which are two things that are often difficult to find in your regular grocery store. Imported all the way from Mumbai, India, you’ll be satisfied with this exotic organic tea.

Don’t Settle for One Kind of Tea, Switch it Up

Once you start drinking tea for sleeping you might end up loving the flavor you have, which is great! Obviously you want to enjoy your nightly ritual, and we all need a routine. However you should try to rotate through different tea flavors so that you aren’t consuming too many of the same nutrients every single day. You’ll probably end up finding a few kinds to keep on hand for purposes other than sleeping. Tea is a natural, versatile, medicine that has the ability to help diabetics keep their blood sugar in check, get rid of bad cholesterol, promote healthy weight loss, and hundreds of other uses. Take advantage of the healing properties; sleep is important, but taking care of other areas of your health will give you the results you want much faster.

Tea and Weight Loss Go Hand in Hand

You’re probably wondering what on earth losing weight has to do with sleeping, but it actually makes a huge difference. Extra pounds can put pressure on your heart, lungs, and other organs, which in turn slows down your circulation. Your heart works much harder to pump blood through your body, even while you’re at rest, which is why some people have high blood pressure. You’re more prone to issues like sleep apnea because fat around the lungs, esophagus, and chin obstruct your airway, sometimes completely cutting off oxygen to your lungs. If you happen to be overweight or obese, and wake up in the middle of the night feeling like you’ve been suffocating, this could be the reason why.

Green Tea and Oolong Tea Work as a Team

Green tea and Oolong tea are commonly used for working up the energy to get off the couch and move along with helping to shed those pounds. Consider adding it as breakfast or lunch beverage, then drink your night time tea right before bed. Do some experimenting to see what works for you, there’s always the possibility of creating your own once you get more familiar with the vast and interesting world of tea.

Good luck, and happy hunting!

About Dabora Dabora is Chief editor at Sleeping Culture. She is a proud mother of two, passionate about sleep and finding ways to live a healthier and stress-free lifestyle.
Sleep Accessories / Marissa Gvozdenovich

Whether intentional or unintentional, many of us have fallen asleep listening to music. But, if you’re experiencing trouble sleeping, soothing music is one of the safest natural sleep aids in existence. This is not a new idea—parents have been using lullabies to calm tired babies for hundreds of years, and now we know that there is good reason for it.

Several studies have shown that listening to music can help us fall asleep and stay asleep. Although deciding on the most relaxing music for sleep is a matter of opinion, there are certain varieties that have the highest success rate.

How Does Music Help You Sleep?

Even without scientific research, many people know that listening to music can help you relax and fall asleep, but several studies have been able to prove it. Findings show that music has the ability to decrease anxiety, blood pressure, heart rate, and respiratory rate because the enjoyment of it triggers the production of the feel-good chemical, serotonin, in our brains. This creates the perfect conditions for relaxation and sleep throughout the body.

However, there are certain types of music that are best for sleep and other types that should be avoided. The ideal sleep music would be slow—no faster than 60-80 beats per minute—and would contain no drastic changes in volume, tempo, or style. Music with 60-80 beats per minute matches up perfectly with a normal resting heart rate, and our brains synchronize the two, encouraging sleep. It usually takes about 5 minutes for our brain and body to complete this synchronization process, and the more time spent listening, the better. Sleep music is most effective when listening time exceeds 45 minutes, plus listening to sleep music over time trains our brain to sleep when the melody starts.

On the other hand, it’s best to avoid sleep music that is fast, uplifting, stimulating, or constantly changing because it can have the opposite effect on our body, making us energetic rather than relaxed. So, genres like rock and EDM are not the best choice for sleep music. Additionally, try to avoid listening to your preferred type of music for sleep. This allows your brain to turn off instead of anticipating what’s coming next in the song, and your brain will eventually associate this new type of music with sleep. But, if you find it difficult to listen to different types of music, instrumental covers of your favorites could be a good alternative.

What Are The Top Six Types of Sleep Music?

It can be argued that the best type of sleep music is whatever you find to be relaxing, but there are certain kinds of music that are particularly conducive to sleep. Here is a summary of the top 6 types of sleep music.

“Weightless”

“Weightless”- Oddly enough, there is a song that has been identified by experts to be the “perfect” song for sleep, and it is considered to be the most relaxing song in existence—hence why it is number one on this list. The song is called “Weightless”, and it is performed by a band out of Manchester called Marconi Union. It is 8 minutes long and composed of guitar, piano, and miscellaneous, edited sounds. What makes this song so unique and relaxing is that no melody is repeated in the song—it starts with 60 beats per minute and gradually goes down to 50 with the use of relaxing chimes and “low whooshing tones”. A study conducted in 2011 with 40 women showed that “Weightless” is 11% more relaxing than any other song.

After the song was released, a video was made to accompany it, which shows a drone calmly flying among mountains and over lakes. Now there is a 10-hour version of the song for all night listening as well. The band has also released 5 other songs meant for sleep and relaxation. All of these are available on YouTube.

Classical

As you probably expected, classical music is also at the top of the list of best sleep music, and the term usually refers to compositions written prior to 1945. Because of its use of piano, flute, and string instruments, classical music is naturally very soothing and calming. However, a good portion of classical music can be quick and dynamic with building crescendos, so not all classical music is appropriate for sleep. Look for classical music that has slow, calm beats and doesn’t make use of a lot of bass or percussion. Even though it may not be your go-to favorite for listening, classical music has been proven to help people sleep in numerous studies.

Contemporary Classical

While very similar to classical music, contemporary classical is just that—a more modern version of old-fashioned classical. Contemporary classical refers to compositions written after 1945 and often has European influence. Another large part of what separates contemporary classical music from classical music is the integration of electronic elements that became available to composers over time. The best contemporary classical music for sleep should be flowing with no substantial changes in tempo or style, no lyrics, and still fall within 60 to 80 beats per minute. Since contemporary classical is so similar to classical, many of the same benefits can be applied to both genres.

Ambient Melodies/Nature Sounds


Ambient melodies and nature sounds can be grouped together because they are often both regarded as calming background noise. Ambient music is usually repetitive but without rhythm, and it can be almost trance-like, which promotes drowsiness and relaxation. The song “Weightless” mentioned above falls into the ambient music category. Nature sounds can vary but usually include waterfalls, birds chirping, a thunderstorm, ocean waves, wind, crickets, or any other calm, natural sound. Oftentimes, ambient melodies and nature sounds are mixed together on the same track, pairing the sounds of gentle instruments with the outdoors. Together, ambient melodies and nature sounds can transport your mind and body to any relaxing setting.

World

This type of sleep music, also called global or international music, can refer to a number of different styles of music from around the world, and often includes the combination of several types of music. The term ‘world music’ is very broad, and encompasses sounds and styles from all continents, especially those that fall into the category of folk music. Some of the best kinds of world music for sleep are the Native American, Celtic, or Indian varieties. These styles usually include lots of flutes and stringed instruments, which are some of the most relaxing. Although it is best to try to avoid music with lyrics for the purpose of sleep, the gentle voices that may be present in world music varieties won’t necessarily take away from your ability to relax while listening.

Jazz

Jazz originated in New Orleans in the late 19th and early 20th centuries and has since developed several subgenres. As a result, jazz music has the potential to be very relaxing or very stimulating. Try to avoid the fast varieties and those that have lyrics, and aim for smooth jazz, which combines instrumentation with soothing digital edits. Because jazz relies heavily on piano and saxophone and is known for its smooth tones and flowing melodies, the right selection can ease tension in your body and mind. Plus, jazz is often more modern and enjoyable than the classical genres.

Sleep Music Playlists—Key Considerations

Although it may seem easy to find any classical music playlist and start relaxing, it could take some more work than that. Because the styles and melodies can vary within genre, it is important to find the right set of music that is conducive to sleep.

The most difficult part about finding or creating your sleep music playlist is making sure there are no surprises. Before you use the playlist for sleep, do a test listen for each of the songs. You don’t want to be on the verge of falling asleep when a song with a quick tempo or increased intensity comes on unexpectedly. Each song on your sleep music playlist should be similar in their overall essence so that they flow together naturally.

Next, decide on which type of sleep music you prefer. If you can’t stand classical, maybe jazz is your best option, for example. Even if your sleep music isn’t what you would normally listen to, it has to be enjoyable in order for it to be effective in helping you unwind.

Your sleep playlist must also be long enough to play for at least 45 minutes before you fall asleep and for a while after you fall asleep. This gives your body enough time to get synchronized with the music, lower your heart rate, and calm any anxieties; plus, your brain is training itself to sleep when it hears that playlist.

Luckily, some of the legwork that goes into creating a sleep playlist is already done. There are several sleep playlists available on a variety of platforms like Spotify and YouTube. Keep in mind that just searching for “sleep music” will yield many results of playlists with calming music, but not all of the songs will necessarily live up to the standards for the ideal sleep music. It is still important to listen to a playlist before you use it as a sleep aid to ensure it is enjoyable for you and appropriate for relaxation.

A good place to start is here—this webpage is integrated with Spotify playlists for almost all of the genres listed above and were made with the ideal sleep music specifications in mind. Finally, here is the link for the most relaxing song ever made, “Weightless”, on YouTube.

What Is The Best Way To Listen To Sleep Music?

Sometimes the logistics of listening to any kind of audio in bed or while sleeping can be challenging. Using headphones can be uncomfortable and even dangerous to wear while lying in bed or sleeping, and if you’re sharing the bed, your partner may prefer silence. Fortunately, there are options for everyone’s sleep circumstances, two of them being sleep headphones and pillow speakers.

Simply put, sleep headphones are headphones that are designed to fit comfortably while lying in a horizontal position with your head on a pillow. The three main types are over ear, in ear, or headband style. Deciding on which kind is right for you mostly depends on your preferred sleep position. Back sleepers would be comfortable with over-ear headphones, while side sleepers may prefer in-ear headphones that won’t get in the way. Headband style is the most versatile and would work with most sleep preferences. Either way, it is best to use wireless headphones, so the wire does not pose the risk of getting tangled around your body, or worse, your neck.

If you sleep alone or your partner doesn’t mind, ditch the headphones and sleep freely with a pillow speaker. Pillow speakers are usually designed to fit inside a pillow or under it. They are available in both wired and wireless versions, but sometimes the pillow can muffle the audio, or the weight and movement of your head could damage the speaker. If this is concerning to you, a regular Bluetooth or wired speaker on your bedside table would work just as well.

Best Sleep Music – Final Thoughts

Music and the therapeutic qualities it possesses are a powerful sleep aid. Listening to music before bed and while falling asleep can have an incredibly positive impact on your body and mind in more ways than one. Although there are several types of sleep music available, the best type has soothing melodies at a pace of 60-80 beats per minute, and most importantly, it works for you.

About Marissa Gvozdenovich Marissa is an English teacher and writer. She enjoys the Florida beach life with her husband and puppy.
Sleep Accessories / Marissa Gvozdenovich

For many people, over-the-counter (OTC) sleep aids are usually the initial step to finding a solution to insomnia or sleeplessness. When first experiencing trouble falling or staying asleep, most people will head to a pharmacy or drug store before seeking heavy-duty treatment from a doctor. There are many OTC sleep aids on the market, including both natural supplements and drugs, and that can be overwhelming or helpful depending on your situation. Typically, sleeplessness occurs as a result of a medical condition or stress, and there are many sleep aids to address either cause. Having choices of sleep aids allows you the freedom to try different options to see what works best for you, as well as giving you the opportunity to find the best sleep aid that fits with your health.

Quick Look at Our Top 9 Picks

While insomnia can be a nuisance, it can also have serious effects on our overall health and wellbeing. Not getting enough sleep can lead to weight gain, an inability to think clearly and make decisions, sickness due to a weakened immune system, depression, increased blood pressure, hormone disfunction, and increased risk of heart disease, among others. Living a healthy lifestyle can address all of these as well as sleeplessness, but for some people, an over-the-counter sleep aid is an option to take into consideration.

Sleep & Our Health

Because sleep is a vital piece of our overall health and wellbeing, it is necessary to ensure you are getting the proper quality and quantity of sleep on a consistent basis. According to WebMD, the average adult should aim to get between 7 and 9 hours of sleep per night, but that range can vary depending on the person. Some people have found that need more sleep to feel rested and fully functioning during the day, while other have found that they feel this way after only 6 hours of sleep per night. There are other exceptions as well—pregnant women, children, or people with certain medical conditions generally need more sleep than the average adult.

An important point to remember is that our bodies never become accustomed to a lack of sleep, so if you lose sleep one night, you will need more sleep the next night to make up for it, and that is difficult to accomplish with an already full schedule. Try to keep track of how much sleep you get at night and how you feel during the day to determine your personal nightly sleep goal. If you feel drowsy during the day at work or personal obligations, you may need to schedule in some more time to rest.

A frequently overlooked factor that influences sleep is overall wellbeing. Living a healthy lifestyle can help ensure that your body is functioning the way it should be, including being able to fall and stay asleep. If you are eating unhealthy foods, smoking, consuming alcohol, or not exercising, for example, your health suffers in many ways, sleep being one of them. Maintaining healthy habits, such as exercising, eating right, and generally taking care of yourself can help alleviate sleeplessness.

Similarly, good sleep habits play a big role in your health and the quality and quantity of your sleep. This includes going to bed and waking up at the same times consistently, making sure your bedroom is conducive to sleep, and avoiding certain activities before bed. Sticking to the same bed time and wake time each day, even on the weekends, will train your body to sleep when it is time to sleep. Additionally, your bedroom should be set up as the ideal sleep environment: calm, cool, dark, and silent, rid of anything that has lights, moves, or makes noise. Finally, prepare your mind and body for bedtime by taking a bath or shower, reading or writing in a journal, drinking herbal tea, or meditating; it is best to avoid being active, eating, or working before bed.

Over-The-Counter Sleep Aids

Sometimes, living a healthy lifestyle and maintaining good sleep habits may not be enough to overcome sleeplessness caused by stress or a medical condition. In those cases, an over-the-counter sleep aid could be your solution.

Sleep aids are drugs or supplements that are intended to treat insomnia by helping the user fall asleep quickly, stay asleep all night, and wake up rested in the morning. There are several OTC sleep aid varieties, but usually they fall into one of two categories based on their ingredients: natural or unnatural. Both types are meant to be used on a temporary basis for those people who experience occasional insomnia, not as a permanent solution. For more serious cases of insomnia, it is best to consult a doctor for advice, rather than using OTC sleep aids on a regular, consistent basis.

Unnatural OTC sleep aids most often contain diphenhydramine HCI or doxylamine succinate as their active ingredients. These two drugs are very similar. First, they are both antihistamines. Antihistamines are well known for treating allergies and having drowsiness as a side effect. When used as sleep aids, that side effect actually becomes the desired effect.

Diphenhydramine HCI and doxylamine succinate are also known to share many of the same side effects, which are oftentimes referred to as “hangover effects”. Dry mouth, blurred vision, drowsiness during the day, constipation, and general unwell feeling, among others, have been documented as the common side effects of drugs that contain the ingredients diphenhydramine HCI or doxylamine succinate. Similarly, these ingredients carry with them some risk for dependency on, or tolerance for, the drug.

Natural OTC sleep aids also share many of the same ingredients, all of which are sourced from our bodies or the outdoors. The ingredients you will most likely find some combination of are melatonin, valerian (or valerian root), chamomile, passionflower, hops, magnesium, and 5-hydroxytryptophan (5-HTP). Each of these ingredients is included for their ability to create drowsiness, and soothing feelings of relaxation that can help users fall asleep and stay asleep. Since natural OTC sleep aids usually come in the form of supplements, they are not strictly regulated by the FDA, so there is a small risk that they could be made improperly, contain the incorrect dosage, or have the wrong ingredients. Despite this, these sleep aids are considered to be safer to consume on a more regular basis because the ingredients are naturally occurring.

What Are the Top Nine Over-The-Counter Sleep Aids?

Here is a summary of the top nine OTC sleep aids, both unnatural and natural, and each offers a unique combination of desirable features and options. All of these products are highly rated, and sleep tested.

Member’s Mark Sleep Aid

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The Member’s Mark Sleep Aid is a maximum strength, over-the-counter sleeping pill with the active ingredient diphenhydramine HCI (50mg). Other ingredients include white and blue coloring, gelatin, glycerin, light mineral oil, polyethylene, glycol, purified water, and sorbitol-sorbitan. This product allows its users to fall asleep fast and sleep soundly all night with the help of the drowsy qualities of an antihistamine. This sleep aid is available in softgel form and is offered at a discount when purchasing two 96-count bottles together.

Pros:

  • Highly effective
  • Easy to swallow
  • Becomes effective within 30 minutes
  • Non-habit forming

Cons:

  • May cause odd dreams
  • May produce “hangover” effects

Unisom SleepGels

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Like the Member’s Mark Sleep Aid, Unisom SleepGels have the active ingredient diphenhydramine HCI (50mg) and inactive ingredients gelatin, blue coloring, glycerin, polyethylene glycol, polyvinyl acetate, phthalate, propylene glycol, sorbitol, titanium dioxide, and water. Unisom SleepGels help you forget about anxiety and stress and allow you to achieve restful sleep all night. This sleep aid comes in packs of 60 softgels with one softgel being the recommended dose.

Pros:

  • Highly effective
  • Easy to swallow
  • Non-habit forming

Cons:

  • May produce “hangover” effects
  • May not work for everyone

Kirkland Signature Sleep Aid

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This over-the-counter sleep aid contains the antihistamine doxylamine succinate as its active ingredient. Other ingredients in this product include dicalcium phosphate, blue coloring, magnesium stearate, microcrystalline cellulose, and sodium starch glycolate. It helps its users become drowsy, then fall and stay asleep. Each pack of the Kirkland Signature Sleep Aid contains 96 tablets and the recommended dosage is one tablet.

Pros:

  • Body will not become tolerant to the drug
  • Becomes effective within 45 minutes
  • Highly effective

Cons:

  • May cause grogginess in the morning if you sleep less than 8 hours
  • Safe for adults only

Vicks ZzzQuil Nighttime Sleep Aid

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ZzzQuil is a popular OTC sleep aid with the trusted Vicks brand reputation. It does not treat illness or aches and pains like the other Vicks products; it only helps its users get restful sleep. The active ingredient is diphenhydramine HCI, which is an antihistamine that creates a drowsy feeling. This product also contains the ingredients red and blue coloring, gelatin, glycerin, polyethelene glycol, purified water, and sorbitol-sorbitan solution. ZzzQuil is available in packs of 48 LiquiCaps.

Pros:

  • Becomes effective within 20 minutes
  • Won’t leave you feeling groggy
  • Highly effective

Cons:

  • May allow you to wake up in the middle of the night
  • Safe for adults only

Natural Factors Stress-Relax Tranquil Sleep

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This natural, OTC sleep aid is made with 100% natural ingredients including melatonin, l-theanine, and 5-hydroxytryptophan (5-HTP). 5-HTP is an amino acid that works as a precursor to melatonin, which is a naturally occurring hormone in our body that regulates sleep cycles, and l-theanine is an amino acid that has a calming effect. Stress-Relax Tranquil Sleep also contains sugar, magnesium stearate, natural fruit flavors, and citric acid. This sleep aid comes in chewable tablet form, and the recommended dosage is 2 tablets before bed.

Pros:

  • Becomes effective within 40 minutes
  • Highly effective
  • Energetic feeling in the morning
  • Safe for children
  • Relieves anxiety

Cons:

  • May contain too much sugar/sweetness

Peak Life Somnapure Natural Sleep Aid

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The Somnapure Natural Sleep Aid is a well-known and effective sleep aid. It has been clinically tested and contains high-quality, all-natural ingredients to ease your anxiety and help you fall asleep. The active ingredients are valerian root, lemon balm, l-theanine, hops, chamomile flower, and passionflower for relaxation and drowsiness, and melatonin to help you stay asleep all night. This product comes in tablet form and is available in 30 or 60 count bottles with the recommended dosage being 2 tablets per night.

Pros:

  • Highly effective
  • Becomes effective within 30 minutes
  • Relieves anxiety

Cons:

  • May cause heart to race
  • Tablets may have unpleasant smell

Hyland’s Homeopathic Calms Forté Sleep Aid

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The Calms Forté Sleep Aid helps users achieve quality sleep while relieving anxieties. The active ingredients in this product differ from other natural sleep aids and include avena sativa, calcarea phosphorica, chamomilla, ferrum phosphoricum, humulus lupulus, kali phosphoricum, magnesia phosphorica, natrum phosphoricum, and passiflora. Each of these ingredients is meant to address either sleeplessness or stress and irritability. Calms Forté comes in bottles of 100 tablets, and there are bulk purchase discounts available.

Pros:

  • Meets standards of the Homeopathic Pharmacopoeia of the United States
  • Highly effective
  • Non-habit forming
  • Becomes effective within 30 minutes

Cons:

  • May cause odd dreams
  • May not work for everyone

Zhou Nutrition Driftoff Premium Sleep Aid

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Zhou Nutrition helps insomniacs by relieving their anxieties and allowing them to, as the name suggests, drift off to sleep. This sleep aid is vegetarian and free from any chemical ingredients. The active ingredients are melatonin, valerian root, chamomile, GABA, passionflower, lemon balm, and hops. Additionally, this product contains l-tryptophan, which is an amino acid found in plant and animal proteins that supports the functions of melatonin. Lastly, Zhou Nutrition offers discounts when you purchase two or more of their products together.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Safe for all ages
  • Relieves anxiety

Cons:

  • May not overcome particularly stubborn sleeplessness

Genius Sleep Aid

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The Genius Sleep Aid is more than just a vegan, OTC sleep aid. It has several other benefits including decreasing anxiety levels, balancing moods, detoxing your body of caffeine, and restoring adrenal function. The active ingredients are melatonin, l-theanine, glycine (an amino acid), inositol (a form of sugar), and finally rutaecarpine, which helps to rid your body of caffeine. Pacific Coast Naturals, the company behind the Genius Sleep Aid, offers discounts when you purchase two or more of their products together.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Energetic feeling in the morning
  • Relieves anxiety
  • Highly effective

Cons:

  • May not work for everyone

What Else Should You Consider When Purchasing and Using Over-The-Counter Sleep Aids?

When trying to find a solution for insomnia, it can be easy to forget about the big picture. Although sleeplessness is a health concern, it is critical that you try to address the issue while keeping your overall health in mind. If you find a drug or supplement that helps you sleep, but has other negative effects on your body, then nothing has been accomplished. Because of this, you must be aware of the potential side effects or interactions that over-the-counter sleep aids can have.

First, consider side effects. Typically, the OTC sleep aids that produce the most side effects are those that contain drugs like diphenhydramine HCI and doxylamine succinate. Some users may not notice any side effects, and for others, the side effects could be mild, but in certain cases, the side effects could be very damaging. Until you know how a sleep aid will affect you in particular, proceed with caution. Oppositely, natural OTC sleep aids aren’t known to produce side effects. The only real exception to this is with natural sleep aids that contain valerian or valerian root, which could produce mild “hangover” symptoms like headache, upset stomach, confusion, dry mouth, and feelings of anxiety.

Second, consider drug or supplement interactions. When adding something new to your diet or routine, there is always a chance that it could interact with other drugs or supplements you are already taking as well as the way your body is already functioning. In some cases, adding a sleep aid to your body’s current conditions could create a new health concern or worsen an existing health concern. Because of this, it is recommended that you become informed about the OTC sleep aid you plan to try by speaking with a pharmacist or researching online.

Over-The-Counter Sleep Aids – Final Thoughts

There is no question that sleep is an important factor in our overall health and wellbeing. For those times when a healthy lifestyle and good sleep habits aren’t enough to curtail your sleeplessness, there are many OTC sleep aids that can help. Since over-the-counter sleep aids are a temporary solution to occasional sleeplessness, be sure to consult a doctor if your sleeplessness worsens or continues. Not all OTC sleep aids are the same and they can affect everyone differently, so proceed with caution and be aware of how introducing a new drug or supplement could fit into your individual situation.

About Marissa Gvozdenovich Marissa is an English teacher and writer. She enjoys the Florida beach life with her husband and puppy.
Sleep Accessories / Marissa Gvozdenovich

Sleep doesn’t come easy for everyone, and if you’ve ever experienced sleeplessness, you know that a lack of sleep can take a real toll on you. Aside from feeling tired all day, a lack of sleep can affect your overall wellbeing and your ability to function properly.

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When you don’t get quality sleep, you may start to gain weight, be unable to think clearly, become ill due to a weakened immune system, experience hypertension and hormone disfunction, and have an increased risk of heart disease. By the same token, enjoying restful sleep can change your health for the better.

Those who achieve consistent, restful sleep will enjoy improvement in memory, balanced emotional and mental health, proficient decision making, and a body that is able to regulate hormones properly and heal quickly. Because adequate rest is so important to our wellbeing, many sleepless people try to find a solution that addresses both sleep and health in the form of natural sleep aids.

Sleep, Life, and Health

Sleep is a large contributing factor to our overall health. As mentioned earlier, there are many disadvantages to losing sleep, as well as many advantages to ensuring you get the proper quantity and quality of sleep. Oftentimes, busy schedules and personal and professional obligations cut into bedtime, but many people don’t realize that our bodies never become accustomed to getting less sleep than needed, so any lost sleep needs to be made up in order for your body to recover. However, not having the time to sleep is different from insomnia, or the inability to sleep, which is commonly caused by stress and racing thoughts or a medical condition.

Despite schedule, stress, or medical conditions, the majority of adults should aim for 7-9 hours of sleep each and every night. Of course, there are always exceptions because everyone is different, so certain individuals may need 6 hours and others may need 10. An easy way to determine how much sleep your body needs is to keep track of how much sleep you get at night in correlation to how you feel the next day. If you feel tired during the boring parts of your day, your body could be telling you to get more rest.

The lifestyle and routines you maintain also impact your sleep and health. One of the best ways to combat insomnia or improve the quality of your sleep is to live a healthy lifestyle overall. Eating junk food, smoking, drinking alcohol, and being sedentary can lead to sleeplessness, while exercising, eating right, and taking care of yourself in general can improve your health and sleep.

Living a healthy lifestyle includes maintaining good sleep routines, too. Although personal and professional obligations tend to take priority over sleep, it is important to stick to a consistent sleep schedule of going to bed and waking up at the same times each day; your body will become trained to sleep at those times. Equally important is what you do before bed to prepare your mind and body for sleep. It is recommended that you try taking a bath or shower, reading or writing in a journal, drinking herbal tea, or meditating, and avoid being active, eating, or working before bed. Finally, ensure that your bedroom is conducive to sleep by making it calm and cool and eliminating any noises, lights, or movement.

Natural Sleep Aids

Understandably, many people who experience insomnia want to remedy the problem, but they also want to make sure that the solution they choose won’t negatively impact another area of their health. Out of the many sleep aids on the market, those that seem to be most in line with this goal are the natural remedies. Generally, sleep aids are drugs or supplements that treat sleeplessness by creating feelings of drowsiness or relaxation which help users fall asleep and stay asleep all night, but there are other, non-consumable natural remedies for sleeplessness as well. In any case, if insomnia becomes a more serious problem, it is best to consult a doctor.

The natural sleep aid products usually come in pill form as supplements that are made with ingredients sourced from our bodies or the outdoors. While drug-based sleep aids are intended to be used occasionally or temporarily, the natural ingredients in natural sleep aids make them safer to consume on a regular basis.

Many natural sleeping pills contain some combination of commonly used natural ingredients including melatonin, valerian (or valerian root), chamomile, passionflower, hops, magnesium, and 5-hydroxytryptophan (5-HTP). While the effects of each of these ingredients may vary slightly, they are all used to produce soothing feelings of drowsiness and relaxation, and some may relieve tension or anxiety. Each ingredient is intended to help the user fall asleep fast and stay asleep throughout the night.

Finally, there are some natural sleep aids that are not in supplement or pill form. Two of the most common ones are aromatherapy and cognitive behavior therapy. Aromatherapy typically uses essential oils to create a sleep-inducing effect, and cognitive behavior therapy (CPT) involves working with a therapist to improve sleep quality and sleep habits.

What Are the Top Five Natural Sleep Aids?

Here is a summary of the top five natural sleep aids, and each offers a unique combination of desirable features and options. All of these products are highly rated and sleep tested.

Natural Factors Stress-Relax Tranquil Sleep

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The Tranquil Sleep sleep aid is 100% natural and is made up of a combination of hormones and amino acids that govern sleep in our bodies. The active ingredients are melatonin, l-theanine, and 5-hydroxytryptophan (5-HTP). L-theanine and 5-HTP are both amino acids; l-theanine produces a calming effect and 5-HTP is a precursor to melatonin, which regulates sleep cycles.  It comes in chewable tablet form, with a recommended dosage of 2 tablets before bed.

Pros:

  • Becomes effective within 40 minutes
  • Highly effective
  • Energetic feeling in the morning
  • Safe for children
  • Relieves anxiety

Cons:

  • May contain too much sugar/sweetness

Peak Life Somnapure Natural Sleep Aid

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The Somnapure Natural Sleep Aid is highly rated and effective in relieving anxieties and combatting sleeplessness. It contains the active ingredients valerian root, lemon balm, l-theanine, hops, chamomile flower, and passionflower, which are all for relaxation and drowsiness, and melatonin, which helps you stay asleep all night. Somnapure is available in tablet form in 30 or 60 count bottles with a 2-tablets-per-night dosage.

Pros:

  • Highly effective
  • Becomes effective within 30 minutes
  • Relieves anxiety

Cons:

  • May cause heart to race
  • Tablets may have unpleasant smell

Hyland’s Homeopathic Calms Forté Sleep Aid

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This sleep aid supplement differs from the others on this list because of its unique ingredients that simultaneously ease anxiety and fight insomnia. It is made with avena sativa, calcarea phosphorica, chamomilla, ferrum phosphoricum, humulus lupulus, kali phosphoricum, magnesia phosphorica, natrum phosphoricum, and passiflora. Each of these ingredients has calming qualities that combat stress and irritability. Calms Forté comes in bottles of 100 tablets, and there are bulk purchase discounts available.

Pros:

  • Meets standards of the Homeopathic Pharmacopoeia of the United States
  • Highly effective
  • Non-habit forming
  • Becomes effective within 30 minutes

Cons:

  • May cause odd dreams
  • May not work for everyone

Zhou Nutrition Driftoff Premium Sleep Aid

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Zhou Nutrition’s sleep aid allows users to easily release stress and drift off to sleep. It is 100% vegetarian and made with melatonin, valerian root, chamomile, GABA, passionflower, lemon balm, and hops. This product also contains l-tryptophan, an amino acid from plant and animal proteins that aids melatonin in regulating sleep cycles. The recommended dosage is 2 capsules per night and Zhou Nutrition offers discounts when you purchase two or more of their products together.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Safe for all ages
  • Relieves anxiety

Cons:

  • May not overcome stubborn sleeplessness

Genius Sleep Aid

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The Genius Sleep Aid helps users fall and stay asleep while also decreasing anxiety levels, balancing moods, detoxing your body of caffeine, and restoring adrenal function. Active ingredients in this sleep aid include melatonin, l-theanine, glycine, which is an amino acid that improves sleep quality, inositol, which reduces anxiety, and rutaecarpine, which helps detox your body of caffeine. Each dosage is 2 veggie capsules. The Genius Sleep Aid is available at a discount when purchased with two or more of the company’s other products.

Pros:

  • Won’t leave you feeling groggy or “hungover”
  • Energetic feeling in the morning
  • Relieves anxiety
  • Highly effective

Cons:

  • May not work for everyone

Cognitive Behavior Therapy

Cognitive Behavior Therapy (CBT) is a non-consumable solution to insomnia that involves a sleep assessment followed by several sessions with a therapist. The process is adapted to address the needs of each individual patient, but the ultimate goal of CBT is to retrain your brain to sleep properly and adequately. During therapy, patients find the reason for their sleeplessness, change their beliefs and attitude about sleep, as well as form good sleep habits and routines.

Pros:

  • No side effects
  • No interactions

Cons:

  • Not a quick fix—improvement happens over time

Aromatherapy with Essential Oils

Aromatherapy with essential oils is another effective, non-consumable solution to insomnia. When essential oils are diffused into the air, our nose picks up the aroma and sends it directly to our brain. Certain aromas signal our brain to produce a calm and relaxed feeling, which aids in falling and staying asleep. The most common essential oils used as sleep aids are lavender, lemon or yuzu, bergamot, ylang ylang, sage, jasmine, valerian root, and chamomile. Try one of these, or a combination of several, to find which is most effective for you.

Pros:

  • No side effects
  • No interactions

Cons:

  • May not overcome stubborn sleeplessness

What Else Should You Consider When Purchasing And Using Natural Sleep Aids?

Even though natural sleep aids are considered a safe option for remedying sleeplessness, there are several factors to consider before implementing them into your daily routine. A common misconception with natural products is that there will be no consequences when using them, but this is not necessarily true all of the time. Keep in mind that everyone’s body is different and could react to sleep aids in a number of ways. The two main points to take into consideration when purchasing and using natural sleep aids are how they will interact with your body and how they are made.

First, what impact will a natural sleep aid have on your body? Usually the answer to this question has two parts: side effect and interactions. Fortunately, natural sleep aids aren’t known to produce many side effects, with the exception of valerian or valerian root, which could lead to headache, upset stomach, confusion, dry mouth, and feelings of anxiety. Other mild side effects could include a racing heartbeat or having odd dreams while using the sleep aid.

With natural sleep aids, interactions pose a higher risk than side effects. Adding a new supplement to your diet could interact negatively with other medications you are already taking or with your body in general. An interaction could potentially create a new health concern or worsen an existing medical condition. An allergic reaction is one example of this. As a result, be sure to inform yourself about any natural sleep aid you plan to use.

Next, how are natural sleep aids made? Because the FDA treats supplements as foods rather than medications, natural sleep aids aren’t as strictly regulated as their drug-based counterparts. As a result, some natural sleep aids could be manufactured improperly, contain the incorrect dosage, or have the wrong ingredients, for example. Additionally, supplements and their impact aren’t studied in clinical settings as closely as drug-based sleep aids are. This means that the true effectiveness and strength of the ingredients in natural sleep aids have not officially been proven, which could explain why they work well for some people and not for others.

Natural Sleep Aids – Final Thoughts

With sleep being such a crucial element of our overall health, losing sleep can bring serious consequences. Natural sleep aids can bridge that gap between maintaining a healthy lifestyle and combatting insomnia. Although natural sleep aids are a safer solution to insomnia, be sure to proceed with caution and be aware of how introducing a new drug or supplement could fit into your individual situation.

About Marissa Gvozdenovich Marissa is an English teacher and writer. She enjoys the Florida beach life with her husband and puppy.