Sleep Aids: Best Natural Sleep Aids in 2023
Ah, sleep aids. Forever a hot topic. Forever constantly Googled. Why? It's easy: sleeplessness can have a seriously big impact on your wellness. When we have trouble sleeping, our brain and bodily functions are negatively impacted – which, in turn, can have an impact on our day-to-day lives. From our work and productivity to our mental health and relationships (and pretty much everything in between).
Sure, missing the odd night of sleep isn’t the be-all and end-all, but for those of us that fail to get enough sleep on a regular basis, the unfortunate truth is that we’re at increased risk of health conditions like heart disease, diabetes and of course, stress. On the contrary? When you do get a full eight hours of beauty sleep, your memory, learning, creativity and decision-making skills are all vastly improved.
Interestingly, various studies have shown that both sleep quality and quantity are at an all-time low, which means that more and more of us are struggling to get a good night’s sleep on a regular basis.
In short, knowing how to get to sleep is of serious importance.
Whether you’re suffering from chronic insomnia or you’re waking up in the middle of the night (let’s face it, we’ve all been there), knowing what the root cause is isn’t always easy to determine. Unless, of course, it’s something like shift work or jetlag. Sometimes, poor sleep issues are down to your physical health, but others, it's simply down to your pre-bedtime activities.
Let’s be honest, after a hectic day at work, nothing seems more appealing than sitting with a cup of coffee, scrolling through TikTok, Whatsapping the girls about your day or binge-watching your latest Netflix obsession. But it’s these kinds of activities that can cause sleep problems and leave you lying in bed, rolling from side to side while angrily flipping your pillow onto the cool side.
To get a good night’s sleep, getting into good sleep practices and implementing healthy sleep habits is essential. But for some of us, we need more than just a good sleep schedule to get all the beauty sleep our minds and bodies crave.
Below, we’ve put together a guide (with a helping hand from a range of sleep experts) to some of the very best sleep aids that you don't need a prescription for, from supplements and herbal teas to pillows sprays and sleep-enhancing essential oils. Here's everything you need to know.
Is it okay to use a sleep aid every night? | How many hours of sleep do you need to feel rested? | Are over-the-counter sleep aids safe?
What are the best sleep aids for getting a restful night’s sleep?
One of the key things that sleep expert Sarah Patel of Teach To Sleep recommends for getting a better night’s sleep is creating a daily wind down routine that incorporates a range of sleep aids. “Having a wind down ritual before you go to bed, like burning essential oils such as lavender oil (which has been shown by some research to increase deep sleep) or rose oil (which can help reduce anxiety) and dimming down lights can help your body and mind get into a relaxed state before you go to bed,” she explains.
Of course, it’s not a one-size-fits-all process, says Dorothy Chambers, from Sleep Junkie. “If you are someone who doesn’t rest easily, there are various sleep aids that could help. Although, it’s important to remember that one size doesn’t fit all and often there is some trial and error when it comes to finding what is right for you.”
The reality is that, while some people may find that using an electric diffuser each night aids their sleep (FYI, this trick comes highly recommended), some find that white noise (another raved about process) is the answer to drifting off more easily and staying asleep. Note that your sleep habits are very much a personal process, and often require an element of trial and error to see what works best for you.
White noise | Lavender | Valerian root | Sleep masks | Magnesium | Aromatherapy | Sunrise alarm clocks | Herbal teas
Below, GLAMOUR's full edit of natural sleep aids to help you drift off.
1. White noise
White noise works by blocking out disruptive sounds, from car engines to people – and pretty much everything in between. By playing white noise while you drift off to sleep – and while you sleep – you can help to filter out disruptive sounds, enhancing the quality of sleep.
As for how white noise works? Alison Jones, Sleep Expert at Sealy UK, explains: "It’s a noise that has many frequencies with equal intensities, which can be hugely useful in helping you get a good night’s sleep. Some people can sleep anywhere, anytime, regardless of what’s happening in the background, however, some are woken from the slightest sound.
“White noise helps these people by masking infrequent sounds with a constant noise background, helping to ensure an undisturbed night’s sleep. It is important to unwind both mentally and physically, to fall asleep better.”
GLAMOUR recommends:LUMI White Noise MachineMaxi-Cosi Soothe Light & Sound Nightlight2. Lavender
For aiding sleep, the rich, mellow, floral scent of lavender oil is a popular choice, as various studies have shown that it works effectively as an anxiety reliever and sedative effects that can help to encourage feelings of relaxation, bettering your sleep hygiene.
Dorothy Chambers, sleep expert at Sleep Junkie explains: “It’s a natural sedative so plays a significant role in calming your nervous system, in a similar way to magnesium and valerian root, lavender binds to your GABA receptors to reduce nerve activity and bring about sleep.”
Dorothy explains: “You can incorporate lavender essential oils into your bedtime routine through scent, applying to the body, using in a bath, or for the most effective method, making yourself a herbal lavender tea.”
GLAMOUR recommends:This Works Sleep Plus Pillow SprayScentered Sleep Well Aromatherapy Essential Oils Balm Stick3. Valerian root
Studies have shown that valerian root - when taken orally - may help to reduce the amount of time it takes to fall asleep and stay asleep.
Dorothy Chambers, from Sleep Junkie, explains that this is because: “Valerian root can assist you to sleep better as it raises your gamma-aminobutyric acid, or GABA, receptor levels. This then decreases neuron activity in the brain, quiets the central nervous system, and boosts drowsiness to help you sleep soundly.
However, it’s worth noting that valerian root may not offer an instant fix as Dorothy explains: “When taking valerian root, it may take a few weeks until the effects are felt, so it’s important to wait for this one out a little bit to see if it works for you. It should also be taken 1 to 2 hours before bedtime.”
GLAMOUR recommends:A.Vogel Dormeasan Sleep Valerian Oral Drops 50ml4. Eye masks
Research has clearly shown that, when it comes to getting a good night’s sleep, the darker your room, the better.
Sarah Patel of Teach to Sleep explains that: "Having a pitch black bedroom is essential in supporting the sleep hormone, melatonin. A pitch black sleep environment will help to avoid those early wake ups and support deeper sleep.
She recommends: “Investing in blackout blinds or a decent eye mask is well worth doing in order to achieve the all important darkness."
GLAMOUR recommends:ïn home 100% Silk Eyemask - BlackSleep Mask for Women5. Magnesium
Magnesium - when taken in the correct dose - may help to aid sleep. While the relationship between magnesium and how it impacts sleep remains unclear, what studies have shown is that taking magnesium supplements - or using products with magnesium in - may improve both sleep quality and duration.
Sleep Junkie's Dorothy explains that “Magnesium helps you to have a better night’s sleep as it calms your mood, and lowers your stress levels allowing you to unwind.
In terms of the link between sleep and magnesium, she explains that: “Magnesium also is integral in regulating neurotransmitter activity and melatonin production.”
GLAMOUR recommends:DAILY MAGNESIUM™ DUAL-SOURCE MAGNESIUM CAPSULES WITH TRAACS ® MAGNESIUM BISGLYCINATEthis works Deep Sleep Body Whip 200ml6. Aromatherapy
Essential oils and the aromatherapy process can have a number of health benefits, including reducing stress and aiding sleep.
Sleep Junkie's Dorothy explains: “Essential oils can be a great remedy for helping people sleep and they are an affordable and trusted method to help you feel more relaxed before bed. Essential oils from certain plants are known for their soothing properties, but other essential oils may be beneficial for promoting better sleep due to being able to clear airways, and reducing symptoms of sleep issues such as sleep apnea or snoring.
How you choose to use aromatherapy to aid sleep depends on your personal preferences, however one popular method is applying essential oils - or products that include essential oils - to pulse points on the body, such as your wrists and the soles of your feet.
Dorothy explains that:“There are different ways people can use essential oils such as rubbing the oils on certain parts of your body (do read the instructions of the oil itself as this may cause skin irritations if not applied correctly), lighting aromatherapy candles, pouring a few drops in an air diffuser, using the oil within a pillow spray, or using it in a bath before bedtime.
GLAMOUR recommends:NEOM – Wellbeing Pod | Premium Ultrasonic Essential Oil DiffuserBeurer LA 40 Aroma Diffuser LED Table LampFeather & Down Sweet Dream Pillow SprayThis Works Deep Sleep Heavenly Candle7. Sunrise alarm clocks
Not only are sunrise alarm clocks beneficial for a more relaxing wake up, many designs also offer functions to aid the drifting off to sleep process that offers a slow light dimming process - much like a natural sunset - combined with white noise or calming music.
Sunrise alarm clocks are beneficial for aiding sleep because, as Dorothy Chambers, from Sleep Junkie explains, they reduce the amount of light in the room: “Light, lack of it, too much of it and the timings of it are very important to get a restful night's sleep. Due to our circadian rhythms, it’s important not to be exposed to too much light before sleep, especially artificial light and it’s also important to be exposed to light in the morning.
“Based on this, sunrise alarm clocks can be a great sleep aid. Some offer a sunset setting which allows you to wind down with the ‘sunset’, even when it doesn’t fit in with the natural seasons of daily life schedules.”
GLAMOUR recommends:Assouline Athens Riviera BookLumie Bodyclock Glow 1508. Herbal teas
Find the right herbal tea and it can be a wonderfully calming and soothing addition to your bedtime ritual.
Dorothy Chambers explains: “Herbal teas are a great way to help encourage sleep. One of the most common sleep-promoting herbal remedies includes chamomile, which helps to act as a very mild sedative, calming nerves and anxiety.
However, using a single tea bag on its own may not offer a potent enough drink for you to feel the full benefits of the herbs, which is why Dorothy recommends: “If making tea, I would recommend using two or three tea bags in one cup of tea to feel the full benefits.”
GLAMOUR recommends:Pukka Herbs Night Time Organic Herbal Calming TeaClipper Organic Sleep Easy Infusion TeabagsIs it okay to use a sleep aid every night?
Sleep aids can be super handy for improving how easily you drift off to sleep, but there are certain sleep aids (think: over-the-counter medicated sleeping pills) that are not recommended for long-term use.
According to the Sleep Foundation, most experts don’t recommend using these kinds of medicated sleep aids for anything longer than short-term use, instead recommending them for one-off use. However, most natural sleep aids – think: herbal teas, lavender pillow sprays (we whole-heartedly recommend the sell-out This Works’ pillow spray) and white noise machines – are safe to use for older adults on a longer term basis. So, if you find something that banishes your sleep disorders and sends you into sleepiness, as long as it’s natural, you can use it as often as you like.
How many hours of sleep do you need to feel rested?
If you're finding drifting off a bit of a struggle, one question you’re most probably pondering is: how much sleep do I actually need? The truth is, there’s no one-size-fits all approach to sleep. How much sleep we need differs depending on a range of factors.
That being said, on average Sleep Foundation reports that healthy adults aged 25 to 65 need between seven and nine hours of sleep a night.
Sleep expert for Sleep Junkie, Dorothy Chambers explains that: “Struggling to sleep can have a negative impact on your day-to-day life, and having a healthy sleeping pattern should be a priority for everyone.”
Are over-the-counter sleep aids safe?
Sleeping pills can be a total godsend when all you want to do is sleep but, no matter how hard you try, you just can’t seem to drift off. We’ve all been there; you lay in bed clock-watching, counting down the hours until you need to get up, and wondering if sleep will ever come. It’s stressful, frustrating, and just downright infuriating.
For nights like this, when sleep feels just out of reach, sigh, taking an over-the-counter sleep aid is usually safe - provided you follow the dose instructions carefully. (It’s also worth noting that certain sleep medicines do come with potential side effects).
So, in terms of side effects, what should you be looking out for? In general, the side effects are fairly mild and include things like feeling a little groggy the next day, in addition to having vision that’s slightly blurred, feeling a little confused, and being constipated. Not exactly the nicest side effects to have to deal with.
One of the biggest concerns linked to medicinal sleep aids is the fact that, over time, your body may become accustomed to a sleep aid dose, meaning that the dose becomes less effective and doesn’t work as well as it once did. So, in order to get the same results, you may need to take a larger dose, which may then lead to more severe side effects.
But, the good news is that, if you opt to use natural sleep aids instead of medicinal sleep aids, you shouldn’t have to worry about any nasty side effects or associated problems as a result of using them.
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