Many people turn to nonprescription or prescription sleep aids when their nightly routine is disrupted. Chemical sleep aids may have negative side effects, but natural sleep aids are just as effective.
Rest is required for the body's normal functions to resume, and natural sleep remedies can help the body rest naturally and prevent an attack of the common cold or influenza. Additionally, they aid in memory enhancement and anxiety reduction. Several natural therapies are currently in use, but they are not as popular as they should be. Multiple stress-relieving techniques exist, so you should be aware of them. This article highlights everything you need to know about natural sleep remedies.
What are Natural Sleep Remedies
Natural sleep aids are dietary supplements designed to assist you in falling asleep more quickly or remaining asleep throughout the night. They are typically derived from plants. Natural sleep remedies are a multivitamin or minerals already included in our diets or are additional quantities of something the body already produces. Numerous natural additives, such as melatonin, tend to be obtained from synthetic sources. Still, the word "natural" about dietary supplements is not governed by specific norms or regulations. Below are some natural sleep remedies;
A hormone called melatonin is released in the brain due to the body's reaction to less light exposure, which is generally the case at night. When it's dark outside, however, you'll see lights everywhere. The interference with melatonin production caused by artificial light can make it difficult to drift off to sleep. Therefore, melatonin supplements can improve sleep.
Melatonin may help you have a good night's sleep. According to Xie et al. (2017), sleepiness and possible sleep duration can all be influenced by melatonin. Healthy people have used it to help them get a decent night's sleep and decrease the effects of jet lag when traveling across time zones. The potential benefits of this naturally occurring hormone as a sleep aid are currently being investigated in several populations, including the elderly. People with depression benefit from the sleep aid effects of melatonin.
The valerian herb, found in Asia and Europe, treats anxiety and despair. Valerian root is a well-liked herbal medication for promoting sleep. According to Bent et al. (2006), valerian's advantages are minor, and there is a possibility that sleep latency could be reduced due to this. It implies that people can safely eat valerian root for a short duration, with only slight, infrequent side effects. People may wish to try valerian despite the absence of scientific data to back it up. However, the long-term safety of valerian and its use in particular groups, especially pregnant and lactating women, is still under dispute.
Native Americans have used the passionflower vine for thousands of years as a traditional sedative. Few research has looked at its benefits, but those are generally encouraging if limited. In studies on generalized anxiety disorder, the sedative properties of passionflower were comparable to those of a commonly prescribed sedative. According to Wheatley (2005), passionflower may also enhance the quantity and quality of your sleep and your ability to fall and stay asleep. Two of the most common ways people eat the plant are through extracts and tea made from passionflower. Both have been utilized in research contexts; therefore, selecting one depends on preference. There isn't any concrete proof of this supplement's efficacy, although research shows encouraging outcomes for anxiety and insomnia.
The cannabis plant contains more than 100 cannabinoids, including cannabidiol (CBD). However, CBD differs from THC, which has psychoactive properties, and hemp, from which the majority of CBD is derived, only includes trace levels of THC. There hasn't been many CBD study done because cannabis is illegal, but there are encouraging indicators that it might improve some people's sleep, as explained by Babson, Sottile & Morabito (2017). To start with, it seems to reduce anxiety symptoms in several mental health conditions. CBD is more likely beneficial because our cannabinoid system affects how well we sleep. Studies on CBD's potential to alleviate sleep issues and lessen excessive daytime sleepiness are conflicting.
Even though it has been legal in the US since 2018, it cannot be sold as a dietary supplement. It is conveniently offered in tinctures, oils, and other products that can be taken orally.
The Side Effects
Natural sleep aids aren't guaranteed to be safe or dangerous for everyone. They are not subjected to the same scrutiny and testing as prescription medications.
Most natural sleep aids lack high-quality studies on their efficacy and safety.
Weakness, diarrhea, and weight loss or gain are the most common side effects reported with CBD use.
Due to the lack of research, there are still many unanswered questions regarding natural sleep cues. It would help if you considered a few things when considering the safety of natural sleeping aids.
Healthy adults who take natural sleep aids at the recommended dosage are unlikely to experience any adverse side effects.
A natural sleep aid should be discussed with a doctor or pharmacist before use by people. Also, people who observe any odd health changes or adverse effects should cease utilizing natural sleep aids.
A restful night's sleep is beneficial to everyone. If you're having difficulties sleeping, you can try several natural cures. Research has shown that some are true, and the merit of other people is ambiguous or a mixed bag. Insomnia has long been treated with herbal teas and supplements; unfortunately, there's little proof that they work. Consult your doctor if you're having problems sleeping and it's not getting better. Your doctor may recommend natural remedies in addition to dietary and exercise modifications. This form of treatment can assist you in developing new sleep patterns and improve your sleeping environment quality. In some circumstances, prescription sleep aids may also be prescribed for short-term use.
Babson, K., Sottile, J., & Morabito, D. (2017). Cannabis, Cannabinoids, and Sleep: a Review of the Literature. Current Psychiatry Reports, 19(4).
Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for Sleep: A Systematic Review and Meta-Analysis. The American Journal Of Medicine, 119(12), 1005-1012.
Xie, Z., Chen, F., Li, W., Geng, X., Li, C., & Meng, X. et al. (2017). A review of sleep disorders and melatonin. Neurological Research, 39(6), 559-565.
Wheatley, D. (2005). Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. Journal Of Psychopharmacology, 19(4), 414-421.