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