The 5 Best Natural Sleep Aids of 2023

Struggling with sleep-related issues can be both frustrating and detrimental to one’s overall health. To address these concerns, many individuals turn to sleep aids for assistance. However, a holistic approach that includes natural sleep aids can be more beneficial in the long run. In this article, we will explore the five best natural sleep aids of 2023, as recommended by a dietitian, along with detailed explanations for each product.

Addressing the Root Causes

Before considering sleep aids, it is crucial to focus on improving sleep hygiene and addressing underlying factors that may be affecting sleep quality. Certain habits, such as late-night caffeine consumption, excessive screen time before bed, and late-evening exercise, can disrupt sleep. Additionally, managing stress, anxiety, maintaining regular physical activity, and consuming a balanced diet can significantly improve sleep.

Safety Considerations

It is important to note that the safety of sleep supplements, including natural options, can vary depending on an individual’s health status. Pregnant or breastfeeding individuals, those with specific medical conditions, or those taking certain medications should exercise caution before using sleep supplements. Interactions with medications and potential side effects should be taken into account. Consultation with a healthcare provider is always recommended prior to incorporating any sleep supplement.

  • Pros: NSF certified for sport, moderate dose, free of common food allergens
  • Cons: May interact with some medications, may be higher dose than necessary


Melatonin is a hormone that helps regulate the sleep-wake cycle. Thorne Research Melaton-3 is a reliable option for those struggling with chronic insomnia or jet lag. With 3 milligrams of melatonin per serving, this supplement offers a moderate dose without unnecessary additives. It is NSF certified for sport, ensuring accurate ingredient amounts and safe levels. However, individuals should be cautious if taking certain medications or if they may not require a higher dose of melatonin.

  • Pros: Third-party tested, research-backed dose
  • Cons: Can interact with alcohol and some medications


Valerian root extract has shown promise in reducing the time it takes to fall asleep and the number of nights wakings. GNC Herbal Plus Valerian Root Extract provides 500 milligrams per capsule, a dose supported by research. It has undergone third-party testing and approval by However, individuals should be aware of potential interactions with alcohol and medications with sedative effects.

  • Pros: USP verified, absorbable form of nutrient, budget-friendly
  • Cons: May have a laxative effect for some


Magnesium plays a crucial role in promoting relaxation and quality sleep. Nature Made Magnesium Citrate offers a well-absorbed form of magnesium in convenient capsule form. It is USP verified, ensuring quality and purity. While it provides 250 milligrams of magnesium citrate per serving, individuals should be cautious as it may have a laxative effect for some.


  • Pros: Safe for most people, good flavor, chamomile is the only ingredient
  • Cons: May be less effective than some supplements


Chamomile tea has a calming effect that can aid in winding down before bed. Yogi Comforting Chamomile Tea provides a safe option for individuals seeking a relaxing bedtime routine. This USDA Organic and Non-GMO project verified tea contains only chamomile as the sole ingredient. Chamomile has been associated with improved sleep quality, with studies showing its effectiveness, particularly in postpartum women. However, further research is needed to determine the optimal dosing and form of chamomile for sleep support. It is important to note that chamomile tea is generally safe for most individuals, although those with allergies to ragweed or certain flowers should exercise caution.


  • Pros: Safe for most people including kids, can be used as needed, tested for purity
  • Cons: Scent may not be for everyone


Lavender essential oil is known for its calming properties and can be used to promote relaxation and better sleep. Plant Therapy Lavender Essential Oil is a versatile option suitable for the whole family, including children when used under adult supervision. This essential oil is derived from English lavender and has been shown to improve sleep in individuals with sleep problems. Plant Therapy ensures purity through GC-MS testing, eliminating contaminants that may compromise its effectiveness. It is important to note that lavender essential oil should not be consumed orally and is intended for use with a diffuser.