8 Natural Sleep Aids That Are Backed by Science

Quality sleep is an essential part of functioning in a healthy way. Sleep is so important, and yet so complicated, that medical professionals and scientists have been studying it for decades with still so much to discover. According to the National Institute of Neurological Disorders and stroke, roughly 40 million Americans suffer from chronic sleep disorders and another 20 million experience occasional issues with sleep. 

Roughly one-third of adults in the United States are not getting enough quality sleep on a regular basis, so it’s no wonder scientists and medical professionals have been trying to find a solution for so long. Through countless trials and testing, several natural sleep aids have been found that actually offer science-based assistance to sleep issues. These are eight natural sleep aids backed by science.


Magnesium is essential to heart health and brain function, so it may come as no surprise that it’s also a big part of a proper sleep cycle. Studies have shown that magnesium may assist in calming the mind and body, making the process of falling asleep easier. Consequently, studies have reported that low levels of magnesium in the body could be linked to insomnia and difficulty sleeping.


If you’ve been Googling natural remedies for insomnia, melatonin probably showed up in the results more than once. As humans, our melatonin levels naturally rise in the evening, helping those with normal sleep patterns feel tired, and eventually, fall asleep. Several studies have shown that melatonin improves the duration of daytime sleep, as it appears to increase total sleep time and reduce the amount of time needed to fall asleep.

Valerian Root

This herb, native to Europe and Asia, is often a natural treatment for the symptoms of menopause, depression and anxiety. Recent reports have shown that between 300 and 900 milligrams of valerian root taken before bed may improve overall sleep quality.


The lavender plant has long been linked to sleep quality and duration, and multiple studies have shown lavender aromatherapy to be an effective sleep and anxiety aid. In fact, a recent study showed that just smelling lavender oil for 30 minutes before falling asleep can improve sleep quality without any unwanted side effects.


 This amino acid is known for its important role in managing the nervous system, and ultimately, improving sleep. Glycine is expected to lower the body’s temperature in the evening, sending signals that it is now time for sleep. A recent study showed that those who consumed 3 grams of glycine before sleep fell asleep faster and woke up feeling less fatigued. 

Ginko Biloba

More than just a funny name, consumption of 250 milligrams of ginkgo biloba has been linked to enhancing relaxation, reducing stress and promoting a better night’s sleep. 


The word “tryptophan” is often passed around dinner tables on Thanksgiving when Americans are expected to overindulge in a large turkey dinner. That’s because this amino acid is found in turkey as well as other meats, like chicken and beef. While the myth that tryptophan levels are higher in turkey may not be sound, the amino acid is a precursor for serotonin, which is associated with falling asleep and enjoying healthy sleep. 

Multiple Natural Aids in One

After discovering the seemingly endless number of natural sleep aids on the market, you may be feeling a bit overwhelmed. Fortunately, there are a number of products available that combine several of the most effective natural sleep aids into one easy supplement. Dream EZ combines more than six natural ingredients to create a better night’s sleep in a three-step process: the calming phase, the healthy sleep phase, and the REM sleep phase, which helps your body enter deep sleep. This natural sleep aid doesn’t just help you fall asleep, it can provide a more restful night’s sleep, reviving the body for the day ahead.

Without proper sleep, you may experience fatigue, brain fog, anxiety or an overall lack of motivation. Natural sleep aids offer a healthy alternative to pharmaceuticals without the harsh side effects and long-term health issues.

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