The Ultimate Guide to Sleep Aids: Natural, Lifestyle, and Medical Solutions

When you sleep, your body is busy restoring and repairing itself. You might not realise it, but during sleep, your breathing slows down and your heart rate drops, which helps your body recover[2]. Hence good sleep can also lower your risks of serious health issues like heart disease[2]. Furthermore, sleep boosts your immune system, making it more effective at fighting off illnesses. That’s why when you don’t get enough sleep, you’re more likely to catch a cold[2].

Sleep deprivation also messes with your brain’s stability, which affects both attention span and memory[3]. Moreover, sleep deprivation can also cause mood swings. When your brain has trouble processing emotions, it can lead to stress, or even anxiety[3]. So, next time you find yourself feeling irritable, it could just be your brain telling you to get some rest!

Should You Try Natural Sleep Aids?

Natural sleep aids are over-the-counter supplements that might help you fall and stay asleep. They’re often plant-based, essential nutrients or compounds naturally found in the body[4]. Typically used for mild sleep troubles or occasional insomnia, their effects aren’t one-size-fits-all—what works for one person might not work for another.

Melatonin

One of the most popular natural sleep aids is melatonin, a hormone that regulates your 24-hour sleep-wake cycle[4]. It signals to your body when it’s time to sleep and when to wake up, helping to keep your internal clock on track.

Exposure to light—especially blue light from gadgets—can reduce melatonin production[4]. This is why sleeping with the lights on or scrolling before bed can keep you awake. Melatonin levels also decline with age and certain health conditions[4], which is where melatonin supplements may offer support.

Magnesium

If melatonin isn’t right for you, consider magnesium as an alternative. This mineral supports muscle relaxation and regulates heart rhythm, promoting better sleep[5].

Research shows magnesium helps you fall asleep faster and stay asleep longer, especially in older adults. It works by influencing brain chemicals like GABA and melatonin, which regulate relaxation and your body’s sleep-wake cycle, helping you achieve deeper, more restful sleep[5].

Bruxism

Bruxism is the involuntary grinding or clenching of teeth, whether you are awake or asleep. While both can be harmful, sleep bruxism is more serious since it happens without you knowing[10]. Making early intervention key to preventing long-term issues.

Did you know? Sleep bruxism can exert up to 250 pounds of force on your teeth—about the same pressure as a professional football player tackling an opponent![11]

Why Does Sleep Bruxism Happen?

It is difficult to pinpoint one cause of Sleep Bruxism as it can be triggered by multiple factors[11].

• Stress
• Genetics
• Sleep Disturbances
• Lifestyle factors such as Smoking, alcohol and caffeine
• Medications

How Does Bruxism Disrupt Sleep?

Bruxism might not disrupt your sleep at all, as grinding and clenching teeth often goes unnoticed. But its effects can be felt upon waking up. You may experience jaw pain, morning headaches, and even damage to your teeth11. Over time, untreated sleep bruxism can lead to serious dental issues and long-term discomfort[11].

Obstructive Sleep Apnea (OSA)

OSA is a type of sleep apnea that occurs when the airway becomes completely or partially blocked during sleep, causing a decrease in oxygen levels and breathing difficulty[13]. This blockage triggers your body’s natural survival instinct, causing you to wake up repeatedly throughout the night[14]. In addition to frequent awakenings, common symptoms of OSA include loud snoring and fatigue during the day[13].

Is OSA the Same as Snoring?

Many people confuse OSA with snoring, but they are not the same. Snoring occurs when airflow is partially blocked in the throat, causing vibrations as you breathe during sleep. While it can be disruptive, snoring alone is usually not a major health concern[13].

On the other hand, OSA is a more serious condition where the airway becomes blocked. Therefore, while snoring is a common symptom of OSA, not all people who snore have sleep apnea[13]. It’s important to understand the difference to address sleep issues effectively.

Why Does OSA Happen?

OSA happens when the muscles and tissues in your throat relax too much during sleep, causing the airway to become blocked[15]. This interruption prevents air from flowing properly into your lungs, leading to breathing difficulties while you sleep.

How Does OSA Disrupt Sleep?

Like previous sleep disorders, OSA leads to fragmented sleep, causing frequent awakenings throughout the night and disrupting your rest. This constant interruption makes it difficult to achieve a full, restful sleep cycle.

CPAP, ABM and MAD

CPAP

The most popular treatment for OSA is the CPAP machine. This device keeps your airway open while you sleep by delivering a constant stream of air. The CPAP system includes a mask that covers your nose and mouth, connected to a tube attached to a motor that pumps air into the mask. The motor also features an air filter to purify the air[16].

To explore the different types of CPAP machines and find the best fit for your needs, check out our buyer’s guide where we compare various options. The Resmed Airsense 11 Autoset CPAP stands out as the overall top choice. It includes an integrated heated humidifier, as well as cellular and Bluetooth connectivity, making it easy to set up and use – earning it the title of the standard in CPAP machines.

Insomnia

Struggling to fall asleep can leave you feeling drained the next day. Insomnia is when you’re not getting the rest you need—whether it’s difficulty falling asleep, staying asleep, or poor-quality rest[19]. The severity of insomnia varies—some experience mild challenges, while for others, it can be chronic and significantly impact their overall well-being[19].

Why Does Insomnia Happen?

Experts believe genetics, brain activity, medical conditions, and external factors all play a role in insomnia[19]. Some people’s brains remain more active, making sleep difficult. Chronic illnesses, mental health conditions, stress, and poor sleep hygiene can also interfere with sleep, disrupting the circadian rhythm and making it harder to rest[19].

How Does Insomnia Disrupt Sleep?

Insomnia leads to poor sleep quality, causing fragmented sleeping pattern, or in some cases, no sleep at all. This disruption leaves you feeling unrefreshed, affecting your overall well-being and making it difficult to function during the day.

The Solution: White Noise Machine

A white noise machine can be a simple yet effective solution for insomnia. By blocking out distracting noises, it creates a steady, calming sound that helps you relax. This consistent noise improves your ability to fall asleep and reduces those middle-of-the-night wake-ups, allowing for more restful sleep.

Restless Leg Syndrome

Restless Legs Syndrome (RLS) is a condition that causes an overwhelming urge to move your legs, often accompanied by uncomfortable sensations like aching or throbbing[20]. These symptoms are most noticeable when you’re at rest and can make it hard to relax or fall asleep.

Why Does RLS Happen?

The exact cause of RLS isn’t fully understood, but several factors can contribute to its development.

• Genetics: RLS can run in families, especially when it develops before age 45[20]
• Iron Deficiency: Low iron levels in the brain can increase the risk of RLS[20]
• Chronic Conditions: Conditions like kidney failure, diabetes, and peripheral neuropathy can also trigger RLS[20]
• Pregnancy: Hormonal changes during pregnancy can cause temporary RLS symptoms[20]

How Does RLS Disrupt Sleep?

RLS makes it hard to relax, leading to sleep disturbances. The need to move your legs can keep you awake, causing difficulty falling and staying asleep. Over time, the lack of restful sleep can lead to fatigue, mood changes, and difficulty concentrating[21].

The Solution: Home Remedies and Vibrating Pad

One effective solution for RLS is the vibrating pad, an FDA-approved device that uses counter-stimulation to ease discomfort and improve sleep quality[21]. Moreover, you can also try home remedies like leg stretches, warm baths, and relaxation techniques such as deep breathing. These can help reduce discomfort and promote better sleep.

Struggling with sleep can feel frustrating, but don’t worry – you’re not alone. If you are still finding it difficult to get a good night’s rest, and not sure of what’s going on, check out one of our home sleep tests: the Good Sleep Test by Good Sleep Co. This convenient home sleep test could help you identify any underlying problems, giving you the information you need to take the next steps towards a healthier, more restful night’s sleep.