Evie Summers
Sleep is incredibly important for our health, helping our bodies and brains to function properly. However, many people don't get enough sleep each night, with around 20% of adults experiencing occasional symptoms of insomnia. While good sleep practices and habits are the first step to improving sleep quality, some people may need extra help. This is where herbal sleep aids come in. From melatonin and magnesium to chamomile and valerian, there are a variety of natural sleep aids available that can help promote a good night's rest. However, it's important to remember that even natural sleep aids can have side effects and risks, and they should not be used to replace good sleeping habits.
| Characteristics | Values |
|---|---|
| Herbal sleep aids | Melatonin, Magnesium, Valerian, CBD, Chamomile, Kava, Lavender |
| How they work | Natural sleep aids are a popular choice for treating mild sleep problems. |
| Safety | The safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Natural sleep aids can have side effects and risks. |
| Precautions | Do your research before trying a new herbal remedy and talk with your doctor or pharmacist if you have any pre-existing conditions or prescriptions that you take. |
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Valerian root
Several studies have been conducted to examine the effectiveness of valerian root as a sleep aid. Some studies have found that valerian root improved sleep quality and reduced the time taken to fall asleep. However, other studies have reported conflicting results, with some finding no significant improvement in sleep with valerian root use. It is important to note that the methodology and quality of these studies have been called into question, and more well-designed clinical trials are needed to definitively establish the efficacy of valerian root as a sleep aid.
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Melatonin supplements
Melatonin is a natural hormone that can be used as a sleep aid. It is generally considered safe for short-term use (three months or less), but it is unregulated and untested for long-term use. Melatonin supplements may be helpful for those with insomnia or delayed sleep phase syndrome, as well as those looking to reduce jet lag. It is recommended to take 1 to 3 milligrams of melatonin two hours before bedtime. However, it is important to consult a doctor before taking melatonin, especially for those who are pregnant, breastfeeding, or have certain medical conditions such as diabetes, high blood pressure, or depression. Additionally, melatonin may interact with other medications, including diabetes medications and hypertension medications.
It is worth noting that most people's bodies produce enough melatonin for sleep naturally. However, there are steps one can take to optimize their natural melatonin production, such as getting exposure to daylight during the morning and afternoon and reducing exposure to blue and green light from electronic devices before bed.
While melatonin can be beneficial for some, it is important to be cautious of potential side effects. Some people have reported grogginess and depression, while others have experienced awakening in the middle of the night after initially falling asleep quickly. It is recommended to discontinue use if melatonin does not help improve sleep after one to two weeks.
As with all natural sleep remedies, melatonin supplements can have side effects and risks. It is important to be cautious of inappropriate dosing, especially for children and the elderly, and to understand the potential interactions and effects of any supplement before use.
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Magnesium supplements
Magnesium is a mineral that is naturally present in many foods and is also available as a supplement. It is involved in hundreds of processes in our bodies, including regulating muscle and nerve function, blood sugar levels, and making protein and bone.
Magnesium may help promote better sleep in various ways, such as reducing the stress hormone cortisol, increasing the sleep-promoting hormone melatonin, and helping to regulate neurotransmitters for the central nervous system (CNS). Specifically, magnesium may play a role in regulating GABA, a neurotransmitter in the brain that calms the nervous system by stopping certain signals from transmitting. It may also inhibit another neurotransmitter, the N-methyl-D-aspartate receptor, which could promote muscle relaxation and improve general relaxation and sleep.
Research suggests that supplementing with magnesium may be effective in treating insomnia. Experts recommend taking no more than 350 milligrams of magnesium for sleep, as taking more may cause side effects such as diarrhoea, nausea, and cramping. It is also important to note that magnesium supplements can interact with some prescription drugs, so it is important to consult a doctor before adding them to your diet.
Magnesium is found in foods like nuts, leafy greens, whole grains, dairy, and soy products. If you are eating these foods regularly as part of a healthy diet, you are likely consuming the recommended amount of magnesium.
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CBD products
CBD has been shown to help with pain and anxiety relief, which are common causes of insomnia. A review of 34 studies concluded that CBD could help alleviate insomnia when used alone or with equal amounts of THC. Additionally, a study of 72 people with anxiety found that using CBD improved sleep quality and reduced anxiety within the first month in 67-79% of participants. CBD gummies are a popular choice for those who want a product with a more agreeable flavour profile, without the cannabis-infused aftertaste of some other CBD products. However, it's important to note that the effects of CBD gummies may take longer to kick in, as they must be processed by the liver before reaching the brain.
CBD oil is another option for those seeking a sleep aid. Full-spectrum CBD oils contain other compounds from the cannabis plant, whereas CBD isolate products only contain CBD. Aspen Green offers a full-spectrum CBD oil that is USDA-certified organic and has a sweet tropical flavour. Their products are made from hemp plants grown in Colorado and are third-party tested to ensure purity. They also offer a 100mg gummy for those who prefer that format.
While CBD may be a promising sleep aid for some, it's important to consult your doctor before use, especially if you have medical conditions or are taking medications. CBD can interact with other prescriptions and affect the liver's ability to break down certain medications. Additionally, it is not recommended for those who are pregnant or nursing.
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Chamomile tea
In addition to its potential sleep benefits, chamomile tea is also believed to have various other health advantages. It may help manage diabetes, menstrual pain, stomach troubles, skin conditions, and anxiety. Chamomile has been used for centuries as a traditional medicine to treat various ailments, including wounds, burns, and inflammation.
While chamomile tea is generally considered safe, it is always advisable to consult a healthcare professional before incorporating it into your routine, especially if you have underlying health conditions or are taking medications. Additionally, those with allergies to related plants, such as ragweed, marigolds, daisies, and chrysanthemums, should exercise caution as chamomile may cause allergic reactions in some individuals.
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Frequently asked questions
Some natural sleep aids include melatonin, magnesium, lavender, chamomile tea, and valerian root.
Herbal sleep aids are usually plant-based, a vitamin or mineral already present in our diets, or supplemental amounts of something produced by the body. For example, chamomile tea is believed to have flavonoids that interact with benzodiazepine receptors in the brain involved with the sleep-wake transition.
If you are considering taking a natural sleep aid, talk to a medical professional first. Carefully read the package insert that comes with your medication and pay attention to the potential side effects and drug interactions.
Even natural sleep aids can have side effects and cause interactions with other medications. For example, valerian can interfere with antihistamines and statins, and may cause morning drowsiness, irregular heartbeat, dizziness, upset stomach, and headaches.
Many herbal sleep aids are available over the counter at your local pharmacy or online. However, be cautious when buying supplements online as the dosage and ingredients may differ from manufacturer to manufacturer.
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