Limit your gadget use before bedtime and keep naps to a minimal during the day to ensure a good night’s sleep. Consider adding 30 minutes of physical activity to your daily routine if you don’t currently have one. Even on weekends, try to go to bed and wake up at around the same time every day. All of these will assist your body in resting peacefully.
Natural Sleep Aids That Are Common
Melatonin
Melatonin is a naturally occurring chemical in your body. It tells your brain when it’s time to sleep or wake up. “It’s difficult to beat melatonin in terms of controlling your circadian rhythm or internal clock,” says Heather Hanks, MS CAM, a medical adviser with Medical Solutions BCN.
Melatonin appears to be most effective when used to treat occasional insomnia. People suffering from jet lag, for example, may benefit from taking one to three milligrams two hours before bedtime. This assists your body in readjusting its circadian rhythm to the new time zone and reducing jet lag.
Melatonin might also help you fall asleep faster if you have a history of tossing and turning in bed. “Melatonin appears to reduce the time it takes people to fall asleep (known as sleep latency) while boosting overall sleep length,” explains Zaakir Kayani, a medical writer and nutritionist for healthcreeds.com.
The Valerian root
Valeriana officinalis is a grassland plant native to the United States, Asia, and Europe. It is available in pill form, as well as dried for making tea or as an extract to mix with water or juice.
Valerian root has been used to treat insomnia and anxiety since the second century A.D., and it has a long history of success. However, scientific study has only recently validated these beliefs.
Lavender
Lavender’s relaxing smell has long been utilized as a relaxation aid. This ubiquitous woody perennial can be found in gardens all over the world, and its leaves and blossoms are thought to promote calm, increase memory, relieve pain, and act as a protective agent. It’s one of the few sleep aids (together with chamomile) that people can grow and process themselves.
Cannabidiol (CBD) is a contentious natural sleep aid that has only been authorized at the federal level since 2018, and it is not legal to buy for use as a dietary supplement. CBD is a naturally occurring component found in marijuana that is available in the form of an oral solution, spray, oil, topical treatments, or edible. CBD is produced from marijuana or hemp, a plant in the marijuana family with a high CBD content but low THC levels (the psychoactive component that produces a high).
CBD aids sleep by interacting with nervous system receptors that produce relaxation, making it easier to fall and stay asleep. It can also assist people with chronic pain control their discomfort so they can sleep better. However, keep in mind that CBD produced from cannabis may contain trace amounts of THC, which can result in a positive drug test. To avoid the risk, opt for CBD that has been produced from hemp.
Chamomile
Chamomile tea is an age-old treatment for insomnia, the kind your grandmother could have given you when you were younger. Is there any truth to the claims? There could be.