Living

The 3 Best Natural Sleep Aids To Help You Doze off Faster Tonight

By Eileen Tyrrell In Woman's World

Updated September 17, 2025 3:29 PM

Pills or tablets for slipping. Bottle with soporific pills on pink background. Getty

Insomnia is incredibly common—and incredibly frustrating. Nearly one in five women have trouble falling or staying asleep, and that number skyrockets during menopause, with roughly half of all menopausal women reporting sleep troubles. And while prescription sleep aids can help, they may also trigger unwanted side effects including next-day grogginess, headaches and constipation or diarrhea. Here we reveal the best natural sleep aids, including which ones experts recommend and what to look for when shopping.

Why can’t I fall asleep?

Before diving into natural supplements that improve sleep, it helps to understand why you’re having trouble nodding off (or snoozing soundly) in the first place.

“When women reach 50, several biological and lifestyle factors converge, increasing the prevalence of insomnia,” says Michael Genovese, MD, chief medical advisor at Ascendent New York. “These factors include hormonal shifts like declining estrogen and progesterone, which disrupts the body’s ability to regulate sleep, as well as hot flashes and night sweats which cause frequent awakenings.”

Underlying health issues, which become more common in older adults, can contribute to sleeplessness as well. “The risk of medical conditions like arthritis, cardiovascular disease and restless leg syndrome increase in women over 50, which also disrupts sleep,” explains Dr. Genovese. “Finally, sleep apnea is underdiagnosed in women and could be contributing to the lack of sleep in this demographic.”

The 3 best natural sleep aids

If you and your doctor are able to pinpoint a medical condition causing your sleep troubles, treating it can often help alleviate insomnia. And if your sleep issues are tied to hormonal changes or aging, natural sleep aids may be able to provide meaningful relief from restless nights. (Just be sure to get your doctor’s okay before trying any new supplements.) Here’s what experts recommend:

Melatonin

Perhaps the most well-known natural sleep aid, melatonin is a hormone produced by your brain that signals to your body that it’s time to go to sleep. It regulates your circadian rhythm (especially your sleep-wake cycles), helping you feel alert in the morning and tired at night. And although more long-term research is needed, experts generally agree that short-term melatonin use is safe and effective.

“Melatonin is easily available in most health food stores and in many online shops,” says Jacob Teitelbaum, MD, who recommends taking the supplement one hour before bed. “A sustained-release form not only puts you to sleep, but also helps you stay asleep. Otherwise, people are prone to waking in the middle of the night.”

Start with a small dose of about 1 to 3 mg of a melatonin supplement per night as a natural sleep aid. If your insomnia symptoms don’t improve, consider increasing to a dose of 5 mg per night to help supplement your body’s own melatonin production.

Magnesium

Magnesium, a naturally-occurring mineral necessary for healthy bones, nerves and muscles, is a very popular natural sleep aid. “It works by helping regulate the neurotransmitter [gamma aminobutyric acid] GABA, which is involved in sleep,” explains Jeffrey Chester, DO, medical director at The Ohana. “It helps calm the nervous system, which helps with relaxation before bed.”

There are three main types of magnesium: magnesium citrate, magnesium glycinate and magnesium oxide. For enhancing sleep, experts recommend taking magnesium glycinate 30 minutes to an hour before bed. Note that too much magnesium supplementation can also cause problems, so be sure not to exceed the total recommended daily intake of 320 mg (from diet and supplements combined).

Chamomile

Chamomile is an herb that has been used to help with sleep (as well as hay fever, inflammation and wound care) for thousands of years. It works thanks to a compound called apigenin, which interacts with the nervous system to create a calming and mild sedative effect.

“The apigenin in chamomile reduces anxiety and may encourage sleepiness,” says Dr. Genovese. “Chamomile tea, or other herbal teas containing chamomile, can be purchased at any grocery store,” making them one of the most accessible natural sleep aids.

While you can find chamomile in pill form, most studies are on chamomile in tea form, which the Sleep Foundation recommends drinking 45 to 60 minutes before bed to improve your sleep habits.

What to look for in natural sleep aids

Not all natural sleep aids are created equal, says Dr. Chester. “Supplements are not regulated in the same way as medications. Therefore, it’s important to choose ones that are tested by an independent third party,” Dr. Chester recommends. Reliable third party testers include the U.S. Pharmacopeia and the National Science Foundation. And when in doubt, you can always ask your doctor for recommendations.

“Always check with your doctor or healthcare provider before taking any supplements,” says Dr. Chester. “They can tell you the correct dose, and if you have consistent sleep problems, they may recommend other testing.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

This story was originally published September 15, 2025 at 9:30 PM.