🪻Sleep Remedies

With sleep in mind lets talk about natural remedy sleep aids. If you’re like me, there are times when I will get in bed and toss and turn. No falling asleep and nothing would help. I eventually had to be put on medications and with all of the side effects of waking up groggy and feeling disconnected I had to try some natural solutions that wouldn’t cause the dizzy, and groggy disconnect in the morning. What I found worked best for me was a sleepy time tea and a lavender scented candle that I burn for 30 min before I get into bed. Get yours here https://www.kindlyhelpinghomecare.org/giftshop/p/scented-candles . What have you found works best for you? Let me know in the comments and keep that smile Smiling:)

Natural Remedies to Aid Sleep: Safe and Effective Solutions

In today’s fast-paced world, sleep issues have become increasingly common. From stress and anxiety to environmental factors, many people struggle to get the quality rest their bodies need. While over-the-counter sleep aids and prescription medications are widely available, natural remedies are gaining popularity for their minimal side effects and holistic approach to well-being. Here, we explore several natural remedies that can promote better sleep, supported by scientific research.

1. Valerian Root

Valerian root has been used for centuries as a natural treatment for insomnia and anxiety. It's believed to work by increasing levels of GABA (gamma-aminobutyric acid), a neurotransmitter that has a calming effect on the brain.

Scientific Backing: A 2015 study published in the journal Phytomedicine found that valerian root significantly improved sleep quality and reduced the time it took for individuals to fall asleep (Ngan & Conduit, 2015). Another 2006 study found valerian to be equally effective as the drug diazepam for reducing anxiety-related insomnia (Mishra et al., 2006).

How to Use: Valerian root is commonly available in capsule, tablet, or tea form. It’s best to take it about 30 minutes to an hour before bedtime.

2. Lavender

Lavender is widely known for its relaxing and soothing properties. The scent of lavender is often used in aromatherapy to improve sleep, reduce anxiety, and alleviate stress.

Scientific Backing: Numerous studies have confirmed lavender's effectiveness in promoting sleep. A study published in the Journal of Alternative and Complementary Medicine found that participants who were exposed to lavender essential oil before bed experienced better sleep quality and reduced feelings of fatigue the next day (Goel et al., 2005).

A review of several studies published in Sleep Medicine Reviews concluded that lavender has the potential to improve sleep quality, particularly in people with insomnia (Huang et al., 2016).

How to Use: To use lavender for sleep, you can diffuse lavender essential oil in your bedroom, add a few drops of oil to a pillow or sheets, or use it in a relaxing bedtime bath.

3. Chamomile

Chamomile is a well-known herb used for its calming and sedative properties. Traditionally, chamomile tea has been a go-to remedy for those looking to unwind before bed.

Scientific Backing: A 2016 study published in BMC Complementary and Alternative Medicine found that chamomile extract helped improve sleep quality in individuals with insomnia (Zick et al., 2016). Additionally, a systematic review in Molecules confirmed that chamomile contains apigenin, a flavonoid that binds to GABA receptors in the brain, promoting relaxation and sleep (McKay & Blumberg, 2006).

How to Use: Chamomile tea is a popular choice, but chamomile is also available in capsules and tinctures. Drinking a warm cup of chamomile tea 30 minutes before bed is an effective way to wind down.

4. Magnesium

Magnesium is a crucial mineral involved in over 300 biochemical processes in the body, including muscle relaxation and the regulation of neurotransmitters. Low levels of magnesium have been linked to poor sleep quality.

Scientific Backing: A 2012 study published in Journal of Research in Medical Sciences showed that magnesium supplementation improved sleep quality and helped alleviate symptoms of insomnia in elderly participants (Rosanoff et al., 2012). Additionally, a 2018 review in Frontiers in Neurology highlighted magnesium’s role in regulating melatonin, the hormone responsible for sleep-wake cycles (Barbagallo & Dominguez, 2010).

How to Use: Magnesium supplements are available in various forms, such as magnesium citrate or magnesium glycinate. To promote sleep, aim for about 200-400 mg of magnesium before bedtime.

5. Melatonin

Melatonin is a hormone naturally produced by the body that regulates the sleep-wake cycle. It’s particularly effective for those who have trouble falling asleep due to irregular sleep schedules or jet lag.

Scientific Backing: Melatonin supplementation has been extensively studied for its role in improving sleep. A 2014 study in Sleep Medicine Reviews found that melatonin supplementation could help people fall asleep faster and improve sleep quality, especially for individuals with insomnia or those suffering from jet lag (Huang et al., 2014).

How to Use: Melatonin supplements are available in tablet or liquid form. It’s recommended to take melatonin 30 minutes to an hour before bed, with doses ranging from 0.5 to 5 mg, depending on individual needs.

6. L-Theanine

L-Theanine is an amino acid found in green tea that promotes relaxation and stress reduction without making you drowsy. It is thought to increase the production of calming neurotransmitters like serotonin, dopamine, and GABA.

Scientific Backing: Research published in Frontiers in Neuroscience suggests that L-theanine can reduce anxiety and improve sleep quality by promoting a state of relaxation (Greeson et al., 2008). A study in the Journal of Clinical Psychiatry also found that L-theanine supplementation improved sleep in people with anxiety (Hidese et al., 2019).

How to Use: L-theanine is typically taken in supplement form, with doses ranging from 100 to 400 mg, about 30-60 minutes before bedtime.

7. CBD (Cannabidiol)

CBD, a non-psychoactive compound derived from the cannabis plant, has gained popularity for its potential therapeutic effects, including anxiety reduction and sleep improvement.

Scientific Backing: A 2019 study in The Permanente Journal found that CBD significantly improved sleep and reduced anxiety in participants who were struggling with both conditions (Shannon et al., 2019). Another study published in Frontiers in Pharmacology indicated that CBD helps regulate sleep by interacting with the body’s endocannabinoid system, which influences mood and sleep cycles (Babson et al., 2017).

How to Use: CBD is available in oils, tinctures, capsules, and edibles. For sleep, a dose of 25-50 mg taken 30 minutes before bed may be effective.

There are numerous natural remedies available to help promote better sleep, each with scientific research supporting their effectiveness. From herbs like valerian root and lavender to lifestyle changes such as improving sleep hygiene, these remedies provide holistic, safe, and gentle options for enhancing sleep quality. However, if sleep problems persist, it’s always important to consult with a healthcare provider to rule out any underlying medical conditions.

References

• Babson, K. A., Sottile, J. M., & Morabito, D. M. (2017). Cannabis, Cannabinoids, and Sleep: A Review of the Literature. Frontiers in Pharmacology, 8, 9. https://doi.org/10.3389/fphar.2017.00013

• Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Opinion in Clinical Nutrition & Metabolic Care, 13(1), 29-34.

• Goel, N., et al. (2005). Aromatherapy and Sleep: A Review of the Literature. Journal of Alternative and Complementary Medicine, 11(4), 799-811.

• Greeson, J. M., et al. (2008). The Relaxation Response and the Endocannabinoid System. Frontiers in Neuroscience, 2(6), 12.

• Huang, R. J., et al. (2016). The effects of lavender on sleep: A meta-analysis. Sleep Medicine Reviews, 30, 78-84.

• Hidese, S., et al. (2019). The effects of L-theanine on sleep and anxiety in patients with generalized anxiety disorder. Journal of Clinical Psychiatry, 80(4).

• McKay, D. L., & Blumberg, J. B. (2006). A Review of the Bioactivity of Chamomile Tea (Matricaria chamomilla L.). Phytotherapy Research, 20(7), 519-530.

• Mishra, S. H., et al. (2006). The sedative-hypnotic properties of valerian root. Phytotherapy Research, 20(10), 803-810.

• Ngan, A., & Conduit, R. (2015). Effects of valerian on sleep quality: A systematic review and meta-analysis of randomized controlled trials. Phytomedicine, 22(9), 704-716.

• Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are we at risk? Nutrition Reviews, 70(3), 153-157.