6 Natural Sleep Aids to Help People Suffering From Insomnia

Insomnia is a common problem affecting many people, making it hard to fall or stay asleep. Fatigue, agitation, and other health problems may result from this. According to the Centers for Disease Control and Prevention (CDC), around 30% of adults in Vermont and 46% in Hawaii struggle with sleep issues. This shows how sleep issues have become a widespread problem across the country.

Although there are numerous prescription drugs available to treat insomnia, these drugs frequently have negative side effects. Natural sleep aids can provide a gentler, safer alternative to help you get the rest you need. Let’s examine a handful of these all-natural remedies that can put you to sleep like a newborn.

The Power of Valerian Root

For millennia, people have utilized Valerian root to relieve anxiety and insomnia. Studies have shown that it can reduce the time to fall asleep and improve sleep quality without the grogginess associated with sleeping pills.

One Springer Journal study concludes that it is the volatile oils and valepotriates that result in these effects. These are the two ingredients present in a valerian root. The study also found that valerian extracts were able to help with parameters like the sleep’s:

  • Time
  • Quality
  • Efficiency
  • Latency

You can find valerian root in various forms, including capsules, teas, and tinctures. For optimal results, take it around one hour before going to bed.

How Does Valerian Root Make You Feel?

Doses of 300–600 mg of valerian per day have been successfully used for up to six weeks. Long-term use safety is uncertain. In most cases, valerian is well tolerated. Typical side effects include headaches, fatigue, dizziness, upset tummies, mental dullness, and vivid nightmares.

Getting Help From Cannabis

Cannabis plants contain THC, which is often associated with the “high” sensation but also has sedative properties that can help individuals fall asleep faster. It affects the endocannabinoid system, which is involved in controlling a number of body processes, including sleep. By interacting with the receptors in this system, THC can promote relaxation and reduce the time it takes to fall asleep.

You can easily find different forms of THC to incorporate into your daily or sleep routine. For instance, you can use oils to massage your scalp before going to sleep or drink THC drinks after dinner. There’s also the option of THC edibles that you can directly consume with your food, tea/coffee, or alone.

One of the most popular consumables on the market, if not the most, is gummies. Moreover, there are endless options available in gummies, too. You can choose from a wide range of gummies, such as Elevate, Joy Organics, Delta Extrax, and more. If you want to go with a light gummy with low THC content, you can also choose Granddaddy Purple edibles.

According to Rekt Eddie’s, these edibles are available with content as low as 5 mg THC. This guarantees that you will receive all the benefits of cannabis without becoming overly high. Moreover, they are also available with vegan and gluten-free options.

Chamomile for Relaxation

Another herbal medicine that has been used for millennia to cure insomnia is chamomile. Chamomile tea is a common beverage to have before bed because of its relaxing properties. Apigenin, an antioxidant found in the herb, attaches to brain receptors that aid in promoting sleep.

Drinking chamomile tea before bed can help relax your mind and body. Sleeping becomes simpler as a result of this. Supplements containing chamomile are often offered to individuals who do not drink tea.

How Long Does It Take for Chamomile to Relax You?

Breus advocates consuming a cup of chamomile tea around 45 minutes before going to bed in order to induce sleep. This will allow your body ample time to process the tea’s chemical components and start producing sedative effects.

The Benefits of Melatonin

Your pineal gland secretes the hormone melatonin, which controls your circadian rhythm. When it’s time to go to sleep, your body naturally creates more melatonin in the evening. However, stress, screen time, and irregular schedules can disrupt melatonin production.

Your body’s internal clock can be adjusted by taking a melatonin tablet, which can facilitate falling and staying asleep. Melatonin is generally advised to be taken approximately half an hour before going to bed.

These supplements have become so popular that adult melatonin users comprise 27.4% of the population. Additionally, 88% of adult melatonin users report that it facilitates a quicker transition to sleep. 5 milligrams or less of melatonin are taken by 71.2% of individuals.

Lemon Balm for Restful Nights

A member of the mint family, lemon balm has been used for generations to promote better sleep and lessen stress. It is packed with ingredients that soothe the neurological system. According to some research, lemon balm can enhance the quality of your sleep, particularly when taken with other relaxing herbs like chamomile or valerian.

You can use lemon balm in teas, capsules, or extracts. In the evening, sipping a cup of lemon balm tea can aid in relaxation and help you get ready for a good night’s sleep.

Is Melatonin With Lemon Balm Safe?

There’s not much information available about the use of lemon balm and melatonin together. This does not imply, however, that you can use it without supervision. If you do want to use them together, consult with your physician. Otherwise, using one of the two products is enough to get you good results for better sleep.

The Calming Influence of Ashwagandha

Ashwagandha is an adaptogenic herb that has been used in traditional Indian medicine for centuries to reduce stress and promote relaxation. It has been demonstrated to reduce cortisol levels, the main stress hormone in the body that can disrupt sleep.

Ashwagandha may help you fall asleep more quickly and have better-quality sleep, according to some research. A Fortune article mentions a study in this space, which was conducted on 50 adults. It was concluded that consuming ashwagandha daily for 12 weeks can yield significant results.

There are several ways to get ashwagandha, such as extracts, powders, and capsules. Ashwagandha can help relax your body and mind in the evening, which will facilitate falling asleep.

Natural sleep aids offer a gentler, often safer alternative to prescription medications for treating insomnia. You can identify the ideal answer for you by looking into the aforementioned options. With the right approach, you can improve your sleep and overall well-being.