Everybody goes to bed hoping to get some good quality sleep. That means falling asleep fast and sleeping deeply and uninterrupted for at least 7 hours. Ideally, this is what should happen. However, the reality is anything but; millions worldwide struggle with sleep, and the proof is in the pudding.
The global sleep aids market is worth around $78.7 billion, which captures the sheer magnitude of sleep problems. So, if you are among the millions of sleep-deprived persons, listen to this.
Before you pop in those OTC sleep pills, there are natural remedies that can help you sleep. An obvious advantage of these natural fixes is that they are less toxic; in fact, some have no side effects at all!
That said, the primary concern for most people is efficacy. If you’ve struggled with sleep for a long time, it’s understandable that you want results. And fast. Well, we have a few ideas that could be worth trying.
Key Takeaways
- Sleep problems are common worldwide and have many causes.
- While OTC sleep aids may help, you can develop tolerance and need larger doses thus triggering adverse side effects.
- Natural sleep remedies can be supplements, herbs, or physical therapies, e.g., meditation.
- CBD has also emerged as a potential sleep promoter thanks to its calming effect on the central nervous system.
Best Natural Remedy to Help You Sleep
When it comes to natural sleep-promoting solutions, nothing has a better pedigree than botanicals. Since ancient times, medicinal and adaptogenic herbs have been used to treat wide-ranging health issues.
These herbs are still used to make dietary supplements for health and wellness. This longevity may be the indicator that these natural remedies actually work. So, which ones could help with sleep?
Lavender
Lavender is a household name thanks to its many uses. The secret to its sleep-promoting effects is its soothing fragrance.
Several studies have shown that inhaling the scent of lavender before going to bed may help people with mild insomnia sleep better.1, 2
In another study on dementia patients, lavender aromatherapy attenuated sleep disturbance symptoms. These findings are supported by another study that showed that lavender aromatherapy reduced anxiety and improved sleep quality in patients with coronary artery disease.
The good news is lavender aromatherapy is generally safe. However, oral intake may cause side effects like diarrhea, nausea, and belching. This is why essential oils are usually intended for aromatherapy.
Passionflower
Passionflower is a popular remedy for insomnia. Numerous animal studies seem to support its sleep-promoting quality.1, 2 However, its effectiveness in humans depends on the form consumed.
For example, a small study comparing passionflower and parsley vis-à-vis their ability to improve sleep found that the passionflower group reported better sleep improvements.
Similarly, another study showed that taking passionflower extract significantly improved total sleep time and efficiency. These findings are undoubtedly promising.
However, passionflower is more beneficial when taken in tea or extract form rather than as a supplement. It is also generally safe in adults.
Physical Activity to Improve Sleep
Sometimes all you need to sleep better is exercise. Physical exercises have been shown to contribute to better sleep quality. Indeed, one study found that six months of regular physical activity can significantly reduce insomnia symptoms.
However, timing is critical. Exercising releases endorphins which can keep you awake as they make you energetic. So, avoid exercising close to bedtime, as this may be counterproductive.
Beverages to Help You Sleep – Warm Milk, Chamomile Tea, or Tart Cherry Juice
Some people take a drink just before bedtime to sleep better. While this is advisable, it all depends on what you drink.
While alcohol is a common bedtime drink due to its sedative properties, it can interfere with sleep. According to the Sleep Foundation, alcohol affects the timing of the four sleep stages, i.e., Stages 1, 2, 3, and REM.
Ideally, these stages should follow each other in a sequence. However, alcohol reduces sleep onset time and makes you enter stage 3 (slow-wave sleep) faster. This is why drinkers fall deeply asleep as soon as they hit the bed. The downside is that it creates an imbalance between SW sleep and REM sleep, thus reducing sleep quality.
Instead, we recommend warm milk, chamomile tea, and tart cherry juice.
Milk is thought to stimulate the production of tryptophan, a chemical that helps synthesize serotonin. This hormone supports many bodily functions, including helping produce healthy sleep patterns.
Chamomile tea is another good bedtime drink. It contains flavonoids that interact with receptors in the brain that regulate the sleep-wake cycle. Moreover, it does not have caffeine.
Tart cherry juice may also improve sleep quality. It is thought to aid the production of melatonin. This hormone also supports healthy sleep cycles.
Natural Supplements for Sleep
Besides beverages and natural herbs that may boost sleep, here are natural supplements that can help you sleep better.
CBD
CBD is a cannabinoid of cannabis with numerous health benefits. It may help promote sleep directly and indirectly.
Many factors, including pain, anxiety, and discomfort, can cause poor sleep. Fortunately, CBD possesses potent analgesic, anxiolytic, and anti-inflammatory properties that may help alleviate these symptoms.
Studies suggest CBD may help manage REM sleep disorders, a condition common among people with neurodegenerative disorders such as Parkinson’s and Alzheimer’s. in a study, CBD treatment in patients with Parkinson’s disease reduced REM sleep disorder symptoms from 2-7 times per week to 0-1 times.
These findings coincide with another study that showed a dose of 300mg of CBD yielded “significant improvements in average sleep satisfaction.” However, there were no changes in primary outcomes, i.e., frequency of REM sleep behavior disorder symptoms.
Moreover, CBD also demonstrates the ability to attenuate excessive daytime sleepiness disorder. People with this condition typically struggle to stay awake during the daytime, and this affects their sleep-wake cycle.
Luckily, CBD may help reduce daytime sleepiness by promoting wakefulness. Researchers think CBD achieves this effect by activating neurons in the brain, leading to increased dopamine levels. This hormone mediates several roles in the body, including motivation, mood, and attention.
A CBD supplement with all-natural ingredients is Rest tincture. It is an amalgam of full-spectrum CBD and CBN blended with adaptogens like Schisandra fruit, linden flower, passionflower, lavender, and other Chinese herbs known for their mind-calming effects. This tincture helps you fall and stay asleep longer.
Melatonin
Melatonin is a hormone naturally produced in the body. Its production corresponds with lower light levels, explaining why it is secreted more in the evening/night. This hormone induces sleepiness.
Melatonin supplements are often sold over the counter in pill form. However, the health supplements market is unregulated by the FDA, so efficacy may vary depending on the manufacturer. Try sticking to one brand that seems to work for you. Also, ensure you buy these supplements from credible sources.
Valerian Root
Valerian root has traditionally been used to treat symptoms of depression, anxiety, and menopause. Today, it is one of the most popular sleep-promoting herbs in many parts of the world.
Scientific studies appear to support the ability of this herb to promote sleep. For example, a small study found that heart surgery patients who took 530mg of valerian root every night for a month recorded “significant improvements” in sleep quality.
This study also suggests that taking valerian root may have some minor improvements in sleep latency.
Overall, objective assessments of the sleep-promoting effects of valerian root are still lacking. The results of most studies are based on the subjective participants’ perceptions. Regardless, taking valerian root is safe for adults and might help with sleep.
CBN
Not to be confused with CBD, CBN is another natural cannabinoid touted to be a powerful sleep promoter. This cannabinoid is essentially oxidized THC, which means it is mildly psychoactive.
There is scarce scientific evidence that CBN can enhance sleep quality any better than CBD. Most claims of CBN’s sleep-promoting effects are anecdotal.
Be that as it may, it appears CBN does more towards enhancing the “entourage effect” than directly promoting sleep. This is the perception that cannabinoids work better together than alone. In the same way, THC and CBD are theorized to be more effective. Moreover, CBN coming from THC lends some credence to this.
This is why Dragon Hemp Sleep gummies could help you sleep better. These richly flavored gummies are available in two flavors and are made with premium-grade CBD and CBN, two cannabinoids generally thought to be anxiety-reducing. These delectable edibles soothe you gently into slumber land by calming the mind and body.
THC
The dominant cannabinoid is landrace strains, THC is a psychoactive compound with wide-ranging physiological effects. From inducing a sense of euphoria to “the munchies,” THC is the cannabinoid responsible for most cannabis characteristics.
Studies show that at lower doses, THC can reduce sleep onset latency (i.e., the time taken to fall asleep) and increase slow-wave sleep and total sleep time.
One way to harness THC’s beneficial properties is by combining it with non-psychoactive cannabinoids, like THCV and CBD, that can mitigate its psychoactive effects.
For this reason, hemp derived edibles present an alternative natural remedy for people dealing with sleep issues. These gummies are made with THC derived from hemp CBD blended with a super-concentrate of natural cannabinoids like CBD, CBC, CBDV, CBG, and terpenes. The effect is a relaxing buzz that puts both body and mind at ease.
Ideal Temperature for Sleep
Keep your bedroom temperature between 65 and 72 degrees Fahrenheit to make it easier to fall asleep.
Wearing cotton or breathable fabrics also helps maintain an ideal body temperature.
How to Darken a Room for Sleeping
Naturally, you need a quiet, dark place to stimulate sleep. One way to do this in your bedroom is with heavy curtains. These keep out light and noise more efficiently.
It is also a good idea to dim bedroom lights once evening approaches. If you need to visit the washrooms, it is advisable to use a flashlight since it creates fewer visual disruptions.
Another way to darken a room is by using neutral wallpapers. Bright walls reflect light more than neutral colors.
What Aromatherapy Is Good for Sleep
Aromatherapy is a healing technique as old as time itself. It is one of the key techniques in traditional Chinese medicine and Ayurvedic medicine.
Many essential oils may make you more relaxed and fall asleep easily. some highly recommended aromatherapy oils are:
- Lavender
- Chamomile
- Peppermint
- Bergamot
- Cedarwood
Besides promoting sleep, essential oils have also been shown to improve brain function, reduce headaches, and promote digestive health and wound healing, among other benefits.
Improve Your Bedroom Feng Shui
Feng shui is a Chinese concept developed over 6,000 years ago. It theorizes that arranging your bedroom in specific ways can promote natural energy flow, resulting in better life balance.
Every little thing matters when it comes to improving your bedroom feng shui – the layout, spaces, colors, materials, etcetera. Feng shui revolves around the idea that placing objects appropriately in the bedroom promotes happiness, harmony, and abundance.
Here are a few tips on how to improve your bedroom feng shui:
- Declutter – remove what you don’t regularly use from the bedroom. Also, avoid storing things under the bed since these hinder natural energy flow.
- Position your bed correctly – place the bed as far from the door as possible. Also, nail the headboard against a solid wall for support.
- Use the right colors – ideal bedroom colors should be calming. So, ensure your bed covers, sheets, and furniture are in neutral color tones.
- Pairing – feng shui experts contend that bedroom objects should be paired where possible. For example, have a bedside lamp on either side of the bed.
- Use soft lighting
if you are interested in boosting your bedroom feng shui, you may also consider consulting a feng shui expert.
Best CBD for A Good Night’s Sleep
Given the potential advantages of natural sleep remedies, one that has gained traction in recent years is CBD. research on CBD is progressing, but there are plenty of reasons to believe it may help you sleep better.
So check out our choices for the best CBD for sleep products below:
CBDfx Hemp Melatonin Sleep Gummies are the most natural CBD gummies on the market. Without corn syrup, artificial sweeteners, or GMO ingredients, these 100% vegan CBD gummy bears are sure to make you smile.CBDfx Hemp Melatonin Sleep Gummies - 60ct Bottle