Last updated on June 26th, 2025 at 11:49 am
Sleep is one of the most important parts of wellness and without a good slumber each night, the body may not be at its best. There are many factors that are in play with quality sleep and a balance of quality and duration can help to recharge the mind and body for optimal health. Two important factors that can help to encourage healthy sleep patterns include diet and exercise, and the foods you eat play a critical role in providing the nutrients required for optimal slumber.
A diet that contains diverse protein options with ample amino acids, low glycemic index, and loaded with antioxidants can be vital to your sleep patterns. Having a good night’s sleep with consistency can have various effects on daily life as well. These effects can help the mind be more efficient, provide energy, and help to rejuvenate various elements of daily life.
However, when your body struggles to get the proper amount of sleep each night, it can lead to fatigue, behavioral disturbances, and can slow various elements in recovery. Nearly half of Americans struggle with sleep at some time and finding ways to encourage healthy sleep can be paramount to a healthy lifestyle.
Interestingly, close to 60 percent of adult women do not get the amount of sleep needed each night, despite needing 11 more minutes each night when compared to men. If sleepless nights are becoming more common for you, there are some foods, herbs, and nutrients you can look towards to help support the process. The information ahead dives directly into holistic and best sleep aid options for healthy sleep patterns.
Top 5 Natural and Best Sleep Aid Options
- Melatonin – This ingredient is one of the best sleep aid options around. It is a natural hormone the body produces as part of a healthy circadian rhythm. The body has photoreceptors in the retina that detect light. Especially as the day turns to night, the brain tells the body to produce melatonin in response and for some people this process could become damaged. Melatonin should be consumed roughly an hour before bed for best results. While melatonin is safe for most people, the drawback is that it doesn’t help you to stay asleep at night, as it primarily helps you to initially fall asleep.
- Ashwagandha – This sleep aid option is great for anyone fighting stress and anxiety. Ashwagandha is known for its ability to neutralize cortisol in response to stress and can be a good option anyt ime of the day to support the body’s ability to relax. The drawback to taking ashwagandha is that it does not directly cause you to fall asleep at night, but it can combat stress and anxiety so that when you do fall asleep it can be at its best.
- Magnesium – A common option to help the body to relax is to make sure it has magnesium. This mineral works on the nervous system to help calm the nerves and can promote relaxation much like ashwagandha. The difference between magnesium and ashwagandha though are through their mechanisms. While ashwagandha works on the stress hormone cortisol to encourage relaxation and fight insomnia, magnesium works on the nerves to help settle them and calm the muscles.
- Vitamin D – This natural antioxidant is highly specialized and can also have roles in the body as a hormone. Vitamin D can play a role in the body’s ability to produce melatonin. Those with lower concentrations of this antioxidant are at a greater risk for developing insomnia and may not be able to remain asleep for the duration of the night as well. While vitamin D can support melatonin level, it cannot directly help the body fall asleep like how other natural sleep aids do, and it does not have the capabilities as magnesium or ashwagandha in relaxing the body.
- Chamomile – This natural sleep aid is most common as a tea and may have a role in sleep patterns. Chamomile is an herb that comes from flowers that, when consumed, can release compounds that attach to GABA receptors in the brain. Targeting these receptors in the brain may help to combat symptoms of insomnia and may affect behavior. While chamomile has calming capabilities, it has benefits that are like magnesium and ashwagandha in how it can aid in relaxation.
Natural Sleep Support Supplements
While the listed natural sleep aid options above can be a holistic way to encourage sleep, sometimes it is best to turn to supplements. Many supplements combine the ingredients listed above to help relax the body, promote falling asleep, and help the body to stay asleep. Listed ahead are some supplement options to help provide additional support for healthy sleep patterns.
- NutriDyn Melatonin Liquid – Support a healthy night of sleep by this powerful supplement by NutriDyn. With melatonin offered in every serving, this liquid can easily be consumed prior to bedtime for optimal sleep behaviors. It can be combined with other natural ingredients or consumed as is for a relaxing night ahead.
- Gaia Herbs Sleep Thru – This supplement by Gaia Herbs offers natural ashwagandha, passionflower, and jujube date fruit and seed for a harmonious blend of ingredients for sleep. These ingredients work together to help the body settle down, relax, and fall asleep for optimal sleep behaviors.
- BiOptimizers Magnesium Breakthrough – The Magnesium Breakthrough supplement by BiOptimizers offers a true powerhouse of magnesium in one source. It contains seven different forms of magnesium for a unique proprietary blend of minerals that can help to encourage nervous system relaxation and muscular wellness. These capsules can be a great option for bed to help relax the body and can be an integral part of optimal recovery.
- BiOptimizers Sleep Breakthrough – This sleep supplement from BiOptimizers offers a large mix of vitamins and ingredients that may support mood, muscular relaxation, and healthy sleep patterns. It is headlined by a combination of vitamin B6, magnesium, and L-theanine with each ingredient supporting a different part of sleep behaviors.
Conclusion
Healthy sleep patterns are important for helping to reset the mind and body each day. While falling asleep is something the body does naturally, daily factors may be a roadblock to falling and staying asleep. The natural ingredients listed above can help to serve as supportive compounds so that you can get regular sleep.
FAQ
How do I know how much melatonin to take at night?
Following the instructions on the package is a great start in identifying how much to take. It is important to discuss the use of melatonin with a qualified healthcare practitioner for best results.
What type of magnesium is best for relaxation?
There are many different forms of magnesium and it is important to find one that targets relaxation. Magnesium glycinate is commonly used to encourage relaxation and optimal sleep patterns. Shop for more sleep supplements on SimplyNutrients.com.
How is ashwagandha supplied?
Ashwagandha root can be available as a gummy, tea, and capsule. Each form still delivers ashwagandha root in each serving so finding one that works best for you is generally a preference.
- Which Sleep Aid is Right for Me? - June 17, 2025
- Unlock Flexibility: The Joint-Supporting Benefits of Glucosamine, Chondroitin, and MSM - June 12, 2025
- Essential Summer Sports Nutrition for Men - June 1, 2025
* These statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
