5 Natural Sleep Aids You Can Use For Better Sleep

Author Rob Tanner

May 15th 2:59 PM

Getty Images / stockstudio

Getting the right amount of sleep is extremely important for your health, both physical and mental. Both your body and brain won’t function properly without the right amount of sleep.

According to Healthline, getting the right amount of sleep can help improve learning, decision-making, memory, and creativity. However not getting enough sleep is linked to a higher risk of heart disease, obesity, and diabetes. Luckily, Healthline has put together a list of the best natural sleep aids.

1. Melatonin

Melatonin supplements can help you fall asleep and improve sleep quality when taken in doses of 3-10 mg. These supplements are extremely helpful for those with insomnia, jet lag, or individuals doing shift work.

2. Valerian Root

Valerian root is a popular sleep supplement. It is known to improve sleep quality and can help with sleep disorder symptoms when taken in doses of 300-600 mg in most individuals.

3. Magnesium

Magnesium relaxes the body and brain, which might help to improve sleep quality. Most studies involving sleep done with magnesium use 225-729 mg, but you should never take more than 350 mg per day without permission from a healthcare professional.

4. Lavender

Lavender aromatherapy can help you to feel sleepy, fall asleep, and stay asleep. The smell of lavender is even known to help with anxiety and stress. Lavender oils are only intended for aromatherapy not eating because they can make you sick.

5. Passionflower

Passionflower tea and/or extract might help with sleep quality in some people. However the evidence of if it really helps or not is mixed, so it might be best to stick with something else if you have insomnia or any big sleep issues.

Country 103.7’s funniest guy in town is none other than Rob Tanner with Tanner in the Morning! Rob Tanner has been the host of WSOC-FM's Tanner in the Morning Show in Charlotte, NC for 20 years. The show was named the 2018 ACM Major Market Personalities of the Year. He is well-versed in all topics in country music. Tanner also is a sports junkie who writes about any Carolina sports team, and he and his wife Missy spend most of their down exploring theme parks. He writes Disney insider content.

6 Foods To Avoid Right Before Bed If You Want A Good Night's Sleep

Isn’t it frustrating when you initially have trouble just falling asleep…but then to wake up in the middle of the night and can’t fall back asleep? Yeah, not getting a good night’s sleep is probably of the worse things EVER. Especially if it’s a consistent thing. There are many different reasons why you could possibly be losing sleep. You might think it’s stress, hormones, lack of exercise, or something else. But have you considered your diet yet?

The website Mind Body Green consulted with registered dietician Julie Stefanski, M.ed., RDN about the foods you should avoid to have a better chance of getting a good night’s sleep…and without waking up!

According to Stefanski, there are 6 major foods or types of food you should avoid and they’re listed below. But don’t worry! If after you read this list, you’re thinking, “hmm, yeah, but what foods can I actually eat before bed?” Obviously, we’ve all done some midnight snacking here and there before. Stefanski also gives some healthy and beneficial suggestions for that too. One major theme with midnight snacks: eat something high in magnesium, like the examples at the bottom of the list.

Do you think the way you eat disrupts your sleep? What do you like to snack on before bed?

Spicy Foods
CHICAGO, IL – DECEMBER 12: Bottles of Sriracha hot chili sauce are shown on December 12, 2013 in Chicago, Illinois. Huy Fong Foods, the maker of Sriracha, says it can’t ship any more of its sauce until next month because in California, where the sauce is produced, the Department of Public Health is now enforcing stricter guidelines that require sauces be held for 35 days before they are shipped. (Photo Illustration by Scott Olson/Getty Images)
Alcohol
Fried and Fatty Foods
TEL AVIV, ISRAEL – FEBRUARY 17: An employee serves a portion of Kentucky Fried Chicken and chips at the international chain’s local franchise February 17, 2006 in Tel Aviv, Israel. Officials are trying to reassure consumers that it is safe to eat well cooked poultry following the discovery of the deadly H5N1 strain of bird flu in swans in Europe. According to the Times newspaper of London, viruses are reportedly destroyed by cooking for at least one minute at 75C (167F) or higher. (Photo by David Silverman/Getty Images)
Acidic Foods
MELBOURNE, AUSTRALIA – APRIL 08: In this photo illustration, products containing high sugar levels are on display at a supermarket on April 8, 2016 in Melbourne , Australia. The World Health Organisation’s first global report on diabetes found that 422 million adults live with diabetes, mainly in developing countries. Australian diabetes experts are urging the Federal Government to consider imposing a sugar tax to tackle the growing problem. (Photo by Luis Ascui/Getty Images)
Carbonated and Caffeinated Drinks
SAN FRANCISCO, CA – JULY 22: Bottles of Fanta are displayed in a food truck’s cooler on July 22, 2014 in San Francisco, California. The San Francisco Board of Supervisors will vote on Tuesday to place a measure on the November ballot for a 2-cents-per-ounce soda tax. If the measure passes in the November election, tax proceeds would help finance nutrition, health, disease prevention and recreation programs. (Photo by Justin Sullivan/Getty Images)
Big Meals
Instead of Those, Try These
Bananas
Just like those starches, bananas are easy on your stomach. Plus, they contain potassium, which is a key component in regulating your body’s fluid balance.
Chickpeas/Hummus
NEW YORK, NY – NOVEMBER 05: A view of hummus and ingredients in the kitchen at the Holiday Appetizer class during the Food Network Magazine Cooking School 2016 at The International Culinary Center on November 5, 2016 in New York City. (Photo by Matthew Eisman/Getty Images for Food Network Magazine)
Nuts and Seeds
Nuts
Dark Chocolate
Photo by Francois G. Durand/Getty Images