1. Melatonin

You can’t have a conversation about sleep without bringing up melatonin, which is [the “sleep hormone” and is created from the amino acid l-tryptophan. The pineal gland secretes melatonin at dusk, and levels continue to rise until mid-morning. Moderate levels of stress or exercise enhance your ability to secrete melatonin, but its cyclical ebb and flow is often disrupted in people with poor or inconsistent sleep patterns.

Melatonin secretion decreases with age, which could be part of the reason older adults sleep less. Not just for older adults, melatonin supplementation can be beneficial for those traveling across time zones or adjusting to a new sleep schedule.

2. Magnesium

Magnesium is involved in over 300 reactions in the body and is thought to regulate the body’s internal clock, keeping the circadian rhythm steady. Magnesium also helps to regulate how excited the central nervous system gets and has been linked to reduced feelings of stress and anxiety. Magnesium can also help to relax muscles, with magnesium deficiency possibly contributing to Restless Leg Syndrome, a common cause of sleep disruption.

3. Ashwagandha

Ashwagandha can fight stress and anxiety and be an effective sleep aid.

The leaves of the plant contain triethylene glycol, which has been found to induce sleep. Ashwagandha improves sleep quality and helps people to sleep longer and may be especially helpful for people who suffer from insomnia.

4. GABA

GABA (gamma-aminobutyric acid) is an amino acid that is naturally occurring in the body. It acts as a neurotransmitter in the brain, which is a chemical messenger. GABA’s role as a neurotransmitter is to inhibit or block some signals to decrease nervous system activity, leading to a calming effect.

Supplementing with GABA is certainly an option for someone who is having difficulty falling asleep. Because GABA has a calming effect it can lead to excessive drowsiness. It should be taken before bed when there is no need for driving.

5. Lemon balm

Research indicates that lemon balm may lower anxiety and improve sleep disturbances. This soothing herb takes the edge off and lowers stress and cortisol. It may reduce depression, and it’s great for insomnia. Add some liquid lemon balm extract to water and take it even in the middle of the night if you’re tossing and turning.

6. Jujube

Popular in many Asian countries, jujube is often used for supporting healthy sleep. They are popular as snacks, but the seed and fruit extracts have also long been used traditionally for supporting health and deep, restorative sleep.(SD-Agencies)