We've all been there before; where you find yourself staring at the ceiling, counting endless sheep, and yet, it feels like you will never fall asleep. Once you do fall asleep, your alarm clock goes off the next minute, and you are left feeling exhausted all day long. 

It doesn't have to be like that; the secret to peaceful, rejuvenating sleep might just be in nature's own pantry. We are going to explore five scientifically-backed, natural supplements that can help promote better sleep and, in turn, improve our overall wellness and vitality.

With the right supplements and healthy sleep habits, you'll be ready for a peaceful night of sleep in little to no time. 

GABA (Gamma-Aminobutyric Acid)

You can think of GABA as your brain's "brake pedal," GABA is a natural nonprotein amino acid that allows our minds to relax and prepare for sleep. 

Studies suggest that GABA supplementation can enhance sleep quality and reduce the time it takes to fall asleep(1). 

For a gentle, natural GABA boost, you might like to try Naked Sleep, known for its high-quality, plant-based ingredients. It also has melatonin and lavender in it for some extra zzz's. 

Melatonin

This hormone is a nighttime star! In a world filled with lit-up screens, our bodies can lack darkness just like it does with sunshine, and we supplement Vitamin D.



Melatonin helps regulate our internal body clock, signaling it's time to hit the hay. Research shows that melatonin supplements, like the sleep aid supplement from Naked Nutrition, can help those struggling with insomnia or jet lag to fall asleep faster, sleep longer, and improve overall sleep quality (2).

Magnesium

An all-rounder for health, magnesium promotes relaxation and reduces inflammation. It aids in regulating melatonin and interacts with GABA receptors, both key players in the sleep game. 

Studies show magnesium supplementation can improve sleep quality, particularly in those that struggle with sleeping(3).

Valerian Root

Used for centuries as a natural sleep aid, valerian root increases GABA levels in the brain. 

Research indicates valerian root can shorten the time it takes to fall asleep and improve sleep quality. There's also been research comparing medications like Oxazepam and Valerian root, showing similar effects (4).

Lavender

Lavender isn't just for your grandma's soap anymore. Ingested as an oil or tea or inhaled as an essential oil, lavender has been shown to promote relaxation, reduce anxiety, and enhance sleep quality. 

One study showed that lavender oil increased the percentage of deep, restorative, slow-wave sleep - also known as deep sleep (5).

These are all great supplements that you can start incorporating into your routine. 





But, it's important to remember, they will be most beneficial when paired with healthy sleep habits. Here are a few lifestyle tips to make sure you are getting the most out of your sleep:

  • Move Your Body: Staying active can help you fall asleep faster and even deepen your sleep. This could be through workouts, setting a step goal, etc. Just be mindful of how close to bedtime you are training - because you could get a burst of energy afterward. 
  • Use Techniques to Manage Stress: Techniques like meditation, deep breathing, or yoga can promote relaxation and better sleep. Despite how busy you are, find ways to squeeze in self-care. 
  • Be Mindful of Your Diet: Try to avoid large meals, caffeine, and alcohol close to bedtime. Caffeine, in particular, can interfere with sleep, so try avoiding it at least six hours before bed.
  • Establish a Sleep Routine: Go to bed and wake up at the same time every day, even on weekends. Creating a consistent sleep routine can help boost the quality of your rest.
  • Create the Right Environment: Make your room a place that's optimal for sleep. Keep it dark, quiet, and cool. Most importantly, make sure you have a comfortable mattress and pillows. It may even be helpful to buy a white noise machine, sleeping mask, etc. 

Supplementing for better sleep is one way to optimize your health and wellness. Remember, it's always important to discuss any new supplements with your healthcare provider before starting any new regimen. 

Whether you choose to pick up lavender oil, magnesium, melatonin, valerian root, or GABA - you'll be sleeping much better soon. Here's to a peaceful night's sleep and waking up refreshed, rejuvenated, and ready to seize the day!