The Best All Natural Sleep Aids (& Dangers of Sleep Meds)
In a world that never stops, getting a full night’s rest has become a rare luxury. With over a third of U.S. adults regularly clocking in less than seven hours of sleep, the consequences ripple through all aspects of health—diminished cognitive function, irritability, weight gain, and even serious risks like diabetes and fatal accidents. Prescription sleep meds are often the go-to solution, but they come with dangerous side effects, dependency risks, and even the potential to worsen sleep in the long term. That’s why more and more people are seeking safer, all-natural alternatives. As someone who has tested a wide range of sleep aids, I’ve honed in on a select few that work wonders without the harmful downsides.
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Magnesium: I alternate taking NOW Supplements, Magtein™ (magnesium threonate), and Solaray magnesium glycinate every other night for about 30 minutes before bed.
Performance Lab Sleep is a high-quality natural sleep aid designed to promote deep, restorative sleep without harsh sedatives. It’s third-party tested, it uses NutriCaps® prebiotic capsules instead of cellulose or gelatin capsules. It is made with only 4 scientifically backed ingredients to enhance relaxation and support healthy melatonin production.
Vitamin D: Get sunlight whenever you can, especially in the morning. If it's hard to do or you're in a place with little sun, try using a light therapy lamp. You can also take a Vitamin D3 supplement, especially in darker months. I take Performance Labs D3+K2 from October to March with the combination of D3+K2 being found to improve absorption and efficacy. The DMinder app (android, iOS) helps track your sun exposure and the best times for it. Aim for 10,000 lux of sunlight, which only takes a minute on sunny days or up to 30 minutes on cloudy days. If you can't go out in the morning, try before 10:00 a.m., or use a light therapy lamp if you can't go outside at all.
L-Theanine: I’ve taken the sublingual Superior Source brand but I tend to take it in capsule form with a brand like Now Supplements. A dose of 100-600mg is most effective.
Ashwagandha: An effective dose of ashwagandha typically ranges from 300 mg to 600 mg per day. I have found that I do well with slightly higher doses so I take one capsule (650mg) of Integrals Ashwagandha a few times a week.
Saffron: I use the brand Luma Nutrition and take one capsule (88.5mg) about twice a week. (Note: make sure not to take high doses (12-20 grams) which can be fatal.)
Fermented Foods: My goal is a daily serving of probiotics and fermented food. Sauerkraut is one of the best sources and easiest to make and buy but I just can’t get myself to like the stuff. I tend to stick to yogurt, kimchi, apple cider vinegar, and kefir (which my son loves just drinking from the bottle out of the straw with me). I also occasionally take a probiotic from Primal Blueprint,
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