The inability to fall asleep at night affects many people. Luckily, there are natural remedies available to help you sleep better. While there are several over the counter (OTC) remedies to help you sleep, they may cause more problems than they solve. This is why natural remedies have been sought out.
Natural remedies are effective in the short term as well as long term. This assures you better sleep on a more regular basis. With these tips, you will improve your sleep quality. Your productivity will increase. Best of all, you will wake up ready to tackle the day. No more mashing that snooze bar.
Here we will discuss different natural remedies you can turn to. Try one, or try them all. Find which ones work best for you. These include:
- Valerian Root
- CBD Oil
This is a naturally occurring herbal element shown to have an effect on sleep quality. This is not recommended for long term use. Those who are pregnant or lactating should avoid using valerian root.
The effect of valerian root is believed to have the strongest effect on sleep latency. Adults may experience some minor, infrequent side effects. The recommended dosage is 300-900 mg of valerian taken right before bedtime. Keep in mind the effectiveness is anecdotal. Its effects work differently on different people.
Your body naturally produces melatonin. It helps to control your sleep cycles. Those who spend more time outside experience better sleep as a result. Exposure to light increases levels of melatonin in the body. This is just one of the reasons why it is recommended to spend some time outside every day.
Those who work at night receive increased benefits from taking melatonin. It also helps with jet lag by working to reset your sleep cycle. It assists with reducing sleep latency when taken before bedtime. The recommended dosage is between 3-10 milligrams. This is one of the natural remedies that is recommended for both short and long durations.
Usage of CBD (cannabidiol) has been increasing over the years. It has a natural effect in regulating different mental aspects. Sleep is just one of the ways CBD can benefit you. There are many forms CBD that can be administered. CBD oil is the most common method for utilization. This can be used with an oil vaporizer, in tinctures, or just consumed directly.
CBD interacts with receptors to regulate mood and reduce anxiety. It helps to reduce sleep latency and increases levels of REM. The dosage of CBD will depend on the individual. More research is needed in order for doctors to recommend specific dosages.
An amino acid that plays an important role in the nervous system is glycine. While studies have shown that consuming glycine before bedtime can improve sleep, there is still discussion as to how this occurs. It is thought that reducing the body temperature, allows you to feel more comfortable and experience more restful sleep.
The normal dosage for glycine is up to 0.8 grams/kg of body weight per day. Those in sleep studies were given 3 grams a day. They reported feeling less fatigue throughout the day.
Cultivated throughout Europe, Asia, Africa, and Australia, passionflower is a popular natural remedy for insomnia. Made into a tea, it has been shown to promote better quality sleep. This includes better sleep time, sleep efficiency, and wake time after sleep onset.
Drinking tea has been shown to have a better effect than taking a supplement. While it is unclear as to why the studies suggest no noticeable difference in sleep quality from taking the supplement. This is another natural remedy safe for use for extended periods of time.
As with anything, you should consult your doctor before starting any natural remedy. You can be given important information about how any of the above may interact with drugs you are taking or known allergies you have.
It is important to keep in mind these sleeping remedies are intended for short term usage. Any long term usage may create dependency. Always start at the lower end of dosage and increase as needed over time. This will allow you to see how your body reacts to the different remedies.
Michael is a writer and content marketing strategist with 10+ years of experience currently enjoying his work at GotVape. His idea is to break some of the stereotypes people have towards health by providing educational pieces. He gets motivation by doing things he always assumed he can’t do but secretly wanted to try. Work hard, challenge yourself, stay focused, take a rest, and surround yourself with good people – this is the path to a balanced life.