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Marek Struszczyk

Co-Founder ManagerUp

Last modified: June 7th, 2023

By the time your head touches the pillow, your deep desire for getting some rest and sleeping peacefully vanishes. As you switch off the lights, the invisible light in your mind switches on.

It keeps reminding you of the presentations you have to make the next day, the meeting you have to attend and the targets you have to meet!

This can affect the quality of your sleep due to which you end up feeling tired and drowsy throughout the day.

As a result, your productivity and efficiency are hampered.

According to the study published in the Neuropsychiatric Disease and Treatment, a good night’s sleep can improve your decision-making skills, memory, and creativity.

Your body uses sleep time to repair the damaged cells and refreshes the mind so that the next morning, you get up feeling rejuvenated and relaxed.

It will keep you energized throughout the day so that you can breeze through all your meetings, and presentations easily.

If you want to gain these benefits of a sound sleep, try using these natural sleep aids to ensure your well-deserved 8-hours of sleep is not disturbed by the unwanted thoughts crowding in your mind.


Executive Summary:

natural sleep aids

1. Eat Magnesium-Rich Foods

Magnesium is not just an essential mineral, but also one of the best natural sleep aids.

It is involved in several processes occurring in the body, and inducing sleep is one of them.

According to a study published in the Journal Of Research In Medical Sciences, this nutrient can regulate the body’s biological clock. A high level of this mineral can produce a relaxing effect on your mind and body and help you sleep well.

Magnesium can also increase levels of gamma-aminobutyric acid (GABA) in the brain, which produces a calming effect and improve the quality of your sleep.

You can beat insomnia by including the natural sleeping aids containing a high amount of magnesium such as dark leafy greens, beans, whole grains, dark chocolate, and yogurt in your diet.


2. Smell Lavender

Research published in the Evidence Based Complementary and Alternative Medicine has proven the soothing and relaxing properties of Lavender oil.

Simply smelling lavender oil before bedtime can be enough to enhance the quality of sleep. It can calm the nerves and prevent the crowding of thoughts in your mind.

This will help you enjoy an undisturbed sleep. So, make sure you have the natural sleep aids handy so that you can just smell lavender for a while for a restorative, and undisturbed sleep.

If you are struggling with getting a sound sleep for a few hours, make sure you keep a bottle of Lavender oil next to your bed or an aromatherapy diffuser with lavender oil.




3. Drink Passionflower Tea

The word passionflower is misleading. Most people think that these flowers can make them passionate about something. But, you will realize the real potential of this flower once you learn its scientific name, which is Passiflora incarnate!

As the scientific name aptly suggests, passionflower can pacify your nervous system and mind and put you in sleep mode.

The sleep-promoting effects of passionflower have been demonstrated in a study conducted at the Phototherapy Research.

The findings of this research have indicated that drinking passionflower tea just before the bedtime could improve the quality of your sleep with its sedative and soothing properties.

You can prepare the tea by adding one teaspoon of the dried passionflower herb in a cup of boiling water. Let it infuse for about 15 minutes. Strain the liquid and drink it to enjoy sleepy nights.


4. Drink Milk

I am sure you know milk contains calcium. It is an important mineral that could keep your bones and teeth in good health. You will be surprised to know that calcium also plays a role in inducing sleep.

A study published in the Medical New Today has provided evidence that calcium can affect the sleep cycle by stimulating the production of melatonin in the brain.

Melatonin is a hormone that works by calming the nerves and creating a natural sedative effect. It can allow you to sleep peacefully.

So, its time you relive your healthy habits and start drinking a glass of warm milk before going to bed.

Drinking milk can provide you another remarkable benefit. According to a report published in the Psychology Today, milk contains a protein called Lactium.

It produces a relaxing effect on the body. It works by lowering blood pressure and relaxing the muscles.

Additionally, milk also contains tryptophan, which can regulate moods through its effect on serotonin production.

These properties of the compounds in milk can promote the feelings of calmness, and relaxation, and thus, induce sleep.


5. Essential Oils

Essential oils like patchouli and bergamot can be highly relaxing for the anxious and stressful mindsets of the executives.

According to studies published in the National Institutes of Health, patchouli and bergamot essential oils can reduce stress, anxiety, and depression.

Patchouli and Bergamot oils can be used as aromatherapy to induce a calmer state of mind.




They work by encouraging the release of serotonin. Smelling a small amount of these oils will relax your nerves and promote better sleep even after a stressful day at work.



Getting sound sleep every night is incredibly important for keeping in good health.

That is why; using natural sleep aids to beat insomnia is considered the key to a healthy, active, and successful life.


Do you want to learn why your sleep is broken and how to fix it?




Do you have any suggestions to avoid insomnia and sleep better? Feel free to leave a comment to share your thoughts.


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