While it’s fairly common knowledge that the average adult should be getting 7-9 hours of sleep per night for maximum health, many find a deep, restful night’s sleep to be elusive. To help you decide how best to catch your needed winks, we’d like to give you a glimpse at some excellent natural sleep aids.

Whether you’re interested in trying valerian root, lavender, tryptophan, melatonin or a magnesium supplement to help promote a healthy sleep-wake cycle, there are many natural sleep aid pills and sleep supplements that will help you relax and restore as you drift into a night of sweet slumber. Here’s a look at six popular sleep aids:

Melatonin

One of the most widely used sleep aids today, melatonin (N-acetyl-5-methoxytryptamine) is a naturally occurring chemical produced by the pineal gland to support your sleep-wake cycle.

Magnesium

Great for promoting nerve, muscle, bone and heart health, magnesium is also an excellent way to support your mind and body’s ability to relax, de-stress and melt into your pillow when you want to catch some ZZZs.

Valerian Root

Used for thousands of years as a sleep aid, valerian root has more than earned its reputation. This sleep-inducing herb is often found in tea blends and has great secondary benefits, such as supporting the body’s stress management capabilities and a healthy blood pressure levels within the normal range.

Rhodiola Rosea Root

Great for combating the physical and mental effects of stress, this potent adaptogenic herb grows in high, arctic altitudes throughout Asia and parts of Europe. Rhodiola rosea root promotes psychological wellness and restful sleep and offers excellent support against the effects of stress.

Tryptophan and 5-HTP

Known for promoting a calming effect, tryptophan (L-tryprophan) is frequently used to promote increased quality of sleep. This is due in part to a byproduct of tryptophan known as 5-HTP (5-hydroxytryptophan) which boosts rest, a healthy mood and may even boost the libido.

Lavender Oil

When it comes to aromatherapy, the scent of lavender is excellent for guiding you off to a deep slumber. Used for over 2,500 years, lavender oil can be used in addition to or in place of pill suplements to promotes sleep, a healthy mood, brain function and stress reduction.

How much melatonin should I take to sleep?

Melatonin is an excellent choice for people looking to take their sleeping habits to the next level. The amount of melatonin necessary varies for each individual, but it’s generally recommended that healthy adults take between 0.3 and 5 mg of melatonin about 60 to 90 minutes before they want to fall asleep. Keep in mind, taking too much melatonin can cause dizziness, sleep irregularity and even muscle aches.

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