Waking up groggy and unrefreshed is probably the opposite of how you want to feel in the morning. Sleeping in or sleeping through noise might be easy for deep sleepers, but for light sleepers, this can be a challenge. Insufficient sleep and sleep deprivation in America is a big problem, as 70% of adults reported via sleephealth.org that they miss quality sleep at least once a month. Another 11% of adults reported each night they get insufficient sleep. However, there are some sleep supplements that seem to be effective in boosting quality rest for light sleepers.
According to Cleveland Clinic, one key mineral that may improve sleep and aid in falling asleep is magnesium. “Magnesium may help regulate neurotransmitters that are directly related to sleep,” integrative medicine specialist, Dr. Naoki Umeda, explained to Cleveland Clinic. This is because magnesium promotes muscle relaxation and stimulates sleep (via Healthline). In fact, one 2024 study published in Nutrients reported that when magnesium levels are inadequate, insomnia and difficulty sleeping are more likely to occur.
Additionally, gamma-aminobutyric acid (GABA) is an effective and safe way to promote sleep, reports the Journal of Clinical Neurology. Their 2024 study revealed that after 4 weeks of taking GABA, participants with insomnia had drastic improvements in sleep quality and efficacy.
Other natural sleep aids that work well
At the top of the list is the “sleep hormone” melatonin. According to MindBodyGreen, melatonin is notorious for its ability to signal to the body that it’s time to rest, as it affects the circadian rhythm. Research shows melatonin supports the sleep-wake cycle, insomnia, and delayed sleep phase by aiding in the ability to fall asleep (via Mayo Clinic). However, MindBodyGreen explains melatonin is a short-term solution for falling asleep, not staying asleep, and not recommended for long-term use. Interestingly, age can also play a role in its effectiveness.
One of the most popular sleep-promoting agents in both Europe and the United States is the plant, valerian root (via American Journal of Medicine). Native to parts of Asia and Europe, this herb has a long history of promoting tranquility, according to Healthline. Older research shares that ingesting as much as 300-900 milligrams at nighttime may increase sleep quality if taken right before bed. However, health experts suggest more research is needed.
Other herbal remedies that can help improve sleep are passionflower (found throughout Europe, North America, and Africa), and lavender (per Healthline). Enjoy these sleep-promoting agents via a warm cup of tea or through aromatherapy.
