With the hustle and bustle of daily life, we often forget to prioritize sleep. But without enough shut-eye, our brain performance can suffer. Lack of sleep affects everything from our general mood to our performance at work.

Science has shown us that getting enough sleep is as essential for your health as proper diet and exercise. Without enough rest, we significantly increase our risk of ailments like heart disease and dementia.

Unfortunately, millions of adults across the world suffer from ongoing sleep issues. To make the most of the time we have to rest, let's investigate natural products that may help improve sleep.

Melatonin

The hormone the brain releases into the bloodstream when darkness occurs is called melatonin. It helps control our circadian rhythm and sleep cycles. Though it doesn't physically cause drowsiness, it promotes calm and restfulness in the body, creating the right conditions to signal that it's time to sleep.

Research involving melatonin supplements has shown promise in its ability to promote sleep. It's seen as most useful when the sleep cycle is interrupted, as in instances of jet lag or shift work. Melatonin may reduce the time it takes to sleep while increasing sleep time and quality.

Lavender

Lavender already has a reputation as a beautiful and aromatic plant, but it might help you sleep better, too. Its soothing fragrance has been the subject of several studies involving sleep, and the results are promising.

Studies have shown participants who smelled lavender oil shortly before bed reported improved sleep quality. In certain studies, it also helped participants' sleep quality and anxiety.

Lavender aromatherapy is safe for most people to use and has few known side effects. However, ingesting lavender is not recommended.

Cannabis

While cannabis research is still limited, users consistently report positive impacts on sleep. Over half of regular users report that marijuana improves the quality of their sleep.

Scientists believe that cannabis works as a sleep aid because of the way it binds to the cannabinoid receptors in the brain. This connection increases the level of adenosine, which promotes sleep and suppresses brain arousal.

It's important to note that cannabis comes in different strains, and each can have different effects on the body. Ask the experts at a vape shop for strains specifically cultivated to help with relaxation and sleep.

Valerian Root

Valerian root is a popular herbal supplement in many teas, tinctures, and pills. Early use of valerian root traces back to ancient Greece and Rome when people took it to treat insomnia. Today, users continue to turn to it for sleeplessness, anxiety, and even menopause.

Research is limited but studies have shown the sleep quality of menopausal and postmenopausal women improved after taking valerian.

Despite limited research, as one of the most popular and time-tested herbal sleep aids, people have sworn by valerian root for centuries.

Magnesium

Magnesium is critical for your brain and heart's health. This mineral is responsible for many bodily processes, even those that help us sleep.

The sleep-deprived often take magnesium because it helps regulate melatonin production. Some studies have shown magnesium is most effective when combined with melatonin and vitamin B.

While more research is needed to know how effective magnesium supplements are, studies have shown promise for improved sleep quality.

Passionflower

Native Americans used passionflower for centuries, but research is catching up. While studies remain limited, there is data to suggest that herbal passionflower tea could improve the quality of sleep.

Scientists believe passionflower works by boosting the level of gamma-aminobutyric acid in your brain, lowering brain power, and calming the mind. These effects could help with relaxation and sleep.

While most adults can safely consume passionflower, it should not be taken with a sedative or by pregnant or breastfeeding women.

Kratom

Native to Southeast Asia, kratom is a tree with leaves that have reported psychotropic effects. One of these effects is a claim of improved sleep.

Like cannabis, kratom's effects are based on the type and the amount taken. For improving sleep, users suggest red vein kratom. These leaves have a high concentration of alkaloids, which can depress the central nervous system.

It's also crucial you take the right amount. Studies show that low amounts can create a euphoric feeling antithetical to sleeping.

While users swear by the fatigue reduction they experience with kratom, it's important to note that concerns over the legality of this supplement is currently in debate in many regions of the world.

Glycine

Scientists believe the amino acid glycine helps send our body sleep signals by lowering our temperature and increasing serotonin in the brain.

Glycine users claim the supplement improves their sleep quality, though only a handful of studies have been conducted. However, some of these studies suggest they're correct.

All known human research studies on glycine used three-gram doses which didn't induce side effects. However, data suggests high doses of glycine may cause nausea, and excessive amounts can be toxic.

Ginkgo Biloba

While users of ginkgo biloba have praised its ability to help their memory for centuries, it may also be an effective sleep aid.

While ginkgo biloba is one of the oldest living tree species, little research exists on ginkgo biloba as a sleep aid. However, one survey showed that taking 240 mg of ginkgo biloba half an hour before bed might improve sleep quality.

Risks and side effects of ginkgo biloba are generally low, but if you are allergic to plants that contain alkylphenols, you should not take ginkgo.

Sweet Dreams

There's no reason that millions of adults should be tossing and turning every night when nature provides so many sleeping aids. With all these options, it's as if the natural world is just one awe-inspiring herb garden.

Though research is lagging, many of these supplements already occur within the body and have been lulling us to sleep for centuries.

It's important to remember that while some users may swear by certain supplements, you should consult your doctor before adding any of these to your routine. Even natural supplements can cause allergic reactions or affect pre-existing medications or conditions.