A good night’s sleep can improve your mood and your overall health. It also gives you energy and boosts your immune system. However, getting the right amount of quality sleep isn’t always easy. In some cases, sleep supplements can help you fall asleep faster and stay asleep through the night. They are also available without prescription and may have fewer side effects than traditional medications. Natural sleep aids are often formulated with ingredients like valerian root, melatonin and L-theanine.

These ingredients have been shown to promote relaxation and encourage drowsiness, without leaving you feeling groggy in the morning. Some supplements also include calming herbs, such as lemon balm and passionflower. In addition, some supplements contain a compound called gamma-aminobutyric acid (GABA), which acts as an inhibitor neurotransmitter in the brain and can help you fall asleep.

GABA is a common ingredient in many sleep supplements, including those offered by NooCube and Gaia Herbs. However, it’s important to note that further research is needed on the benefits of taking GABA as a sleep supplement. In addition, some studies suggest that consuming large doses of GABA might lead to daytime sleepiness.

In general, natural sleep supplements are not recommended for long-term use and should be used as a complementary treatment alongside healthy lifestyle choices. In fact, if you have any serious conditions or take certain medications, talk to your doctor before starting new sleep supplements. They can make sure that the supplements won’t interact with your medication or have any additional risks.

The best sleep supplements are typically made from a combination of ingredients, including natural chemicals, minerals and vitamins already found in our diets. They can also be derived from plants, such as those that are grown in high-quality organic farms and free of pesticides, heavy metals and other contaminants. Natural sleep supplements are usually considered safer than prescription sleep aids, which can cause dangerous side effects such as dizziness and confusion.

One of the most popular sleep supplements is melatonin, which can be used to reduce the time it takes to fall asleep and to improve sleep quality during the night. Melatonin is a hormone that regulates the sleep-wake cycle and is also effective for treating jet lag. It appears to be safe in short-term usage and doesn’t appear to be harmful for most adults, although more research is needed on its long-term safety (15).

Valerian root is another popular herbal sleep supplement. This herb is known to promote drowsiness and has been used as a natural sleep remedy in Europe and Asia since ancient times (16).

In addition to promoting sleep, melatonin can reduce anxiety and stress levels. This is one of the reasons it’s popular among athletes (17). ZMA is a relatively new sleep supplement that combines zinc, magnesium aspartate and vitamin B6 (18). The formula has been shown to enhance REM sleep and promote muscle growth, which is why it’s an essential component in many workout supplements (19). In general, these supplements can be purchased at any store that sells natural vitamins and supplements. They are also available online.