Natural sleep aids are a wonderfully effective way to catch some Zs. According to recent reports, over 12 percent of adults use herbal sleep supplements to improve the quality of their sleep. This is particularly true when their mood is negatively impacted by poor sleep.
Today, we’ll discuss why sleep quality is so important to your overall health, help determine the quality of your sleep, then outline some of the best natural sleep aids for you. We’ll also list a few tips to start your journey toward consistently restful nights now.
Why Sleep is Important
Quality sleep is vital to our well-being. Sleep gives the body time to rest and recover, and helps the brain process and solidify memories. Restful sleep can also improve focus and productivity, reduce mental stress and fatigue, increase immunity, protect against accidents, balance hormones, and boost metabolism.
What’s more, research shows that those who sleep well (based on a five-point sleep scale) tend to live longer, too! One report looked at data from more than 170,000 people, noting that men with high sleep scores lived an average 4.7 years longer than men who did not. Likewise, women with high sleep scores lived an average 2.4 years longer, according to the analysis.
Sleep Quality Versus Sleep Quantity
Quality sleep is more important than just time spent in bed. Importantly, good sleep requires a positive score in each of the five following categories:
- Sleep Onset Latency
- Total Sleep Time
- Total Wake Time
- Sleep Efficiency
- Sleep Disturbances
Interestingly, adults tend to take longer to fall asleep and also sleep lighter (thus, receiving less quality sleep) than younger people. Common factors that contribute to low-quality sleep include stress, discomfort, and frequent waking, such as spontaneous arousal or sleep apnea. Sleep aids can help improve sleep quality, but only if you use them properly.
How to Determine the Quality of Your Sleep
Now that you understand why sleep quality is so important, let’s determine the quality of yours. To determine the quality of your sleep, ask yourself the following questions:
How long does it take you to fall asleep? If you usually fall asleep within 30 minutes, then you have a healthy Sleep Onset Time, or SOT. On the other hand, if you toss-and-turn without using sleep aids, then your SOT score is likely very low.
How many hours of sleep do you get each night? This will help determine your total sleep time, or TST. Notably, most adults need at least seven hours of sleep each night, which does not include wakeful hours spent in bed.
Do you wake up frequently throughout the night? If so, then your Total Wake Time, or TWT, may be low. Notably, frequently waking can affect your sleep quality, making slow-release sleep aids a good option.
Do you wake feeling rested and do you stay alert throughout the day? If you answered yes to these questions, then you likely have a high Sleep Efficiency (SE) score. This suggests that your body efficiently cycles through the four stages of sleep, which helps both your mind and body rejuvenate nightly.
Do you experience frequent sleep disturbances? Pesky pets, noisy neighbors, or other sleep disturbances can also affect your sleep quality. This also includes medical conditions like insomnia and sleep apnea. Notably, some medical conditions may require more substantial intervention like prescription sleep medications or special breathing devices.
Best Natural Sleep Aids
Don’t worry if your sleep score is low. There are plenty of natural sleep remedies available without a prescription. In fact, there are many effective herbs for sleep that you can safely add to your everyday.
Melatonin
Melatonin is a natural hormone that your body produces a few hours before bedtime to help you fall asleep. Notably, darkness triggers melatonin production, whereas light (like the blue light from your cell phone) blocks it. Those who struggle with poor sleep hygiene, including night-shift workers and people with legitimate sleep disorders, can take melatonin supplements about an hour before bedtime to improve sleep quality. Notably, our Restful Nights Softgels contain two milligrams of melatonin in each to help you get a great night’s sleep naturally.
Valerian Root
Valerian Root is another natural sleep aid that works by slowing brain activity and reducing mental stress. In fact, many people use valerian root to speed sleep on-set time, extend sleep duration, and spend more time in deep, restorative sleep. Even so, this sleep-promoting herb is most effective when taken regularly, and may not be ideal for those who struggle with sleep disorders like insomnia.
Chamomile
A warm cup of chamomile tea is a popular way to wind down and improve sleep thanks to a chemical called apigenin. The chemical binds with GABA receptors to reduce anxiety and calm the mind. Importantly, researchers found that chamomile can help you fall asleep faster, though it may not help you stay asleep longer. The best way to use chamomile for sleep is to drink a cup of tea about 45 minutes before bedtime to give it time to metabolize.
Hemp Cannabinoids
Some hemp cannabinoids like CBD and CBN may also improve sleep quality in some people. For example, early research suggests that CBD, or cannabidiol, may help reduce anxiety without producing a “stony” feeling. What’s more, CBN, which is a degraded form of THC, can cause drowsy sensations, which many claim helps them fall asleep faster and stay asleep longer. Importantly, CBN, CBN, and other hemp cannabinoids may be more effective when taken alongside certain hemp terpenes. That means that broad-spectrum hemp extract (which is a key ingredient in our Sweet Dreams Sleep Gummies) is ideal for improving sleep quality.
Other Ways to Improve Sleep Quality
Herbal sleep supplements can certainly help improve sleep quality. However, for reliably good sleep, you may need to adjust your daily activities, as well. For example, limiting screen time before bed can help balance your circadian rhythm, which is your natural sleep-wake cycle. It’s also wise to limit caffeine consumption as your day progresses and avoid late-night snacking, which can cause unnecessary metabolic strain.
Exercise can also improve sleep naturally, but only if it’s timed right. Importantly, exercise raises your heart rate and core temperature, which can actually block sleep if performed too close to bedtime. Though the best time to exercise for improved sleep will vary, a general rule is to exercise early in the day and sporadically throughout the day to help maintain wakefulness. If you must exercise later in the day (perhaps due to your work schedule), make sure you set aside some time to unwind afterward. Use this time to engage in activities that promote sleep, such as reading, enjoying a cup of chamomile tea, or practicing meditation during this time.
Buy Natural Sleep Aids from Copoeia Wellness
The Copoeia team understands the importance of quality sleep. As such, we have created a wide range of natural wellness products, including our top-of-the-line natural sleep aids such as Restful Nights Sleep Softgels and Sweet Dreams Sleep Gummies. Notably, our sleep softgels include both CBD and melatonin, while our sleep gummies contain the perfect balance of CBD and CBN in each bite.
For a broader range of health benefits, check out the rest of our wellness line. We have products to improve sleep, reduce pain, and improve mood to help you feel your very best regardless of what ails you.
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