It’s no secret that millions of Americans struggle with sleep on the regular. The causes or poor sleep are surely diversified, but so are the remedies. Generally, we support a more holistic approach to aiding better sleep. There are many natural sleep aids out there and what works for some, many not work for others. I’ve battled insomnia on-again, off-again for many years. What’s worked for me is improving my general sleep hygiene, a better pillow and mattress, and using melatonin + cbd before bedtime.
Melatonin is a hormone that is produced in the body to regulate night and day cycles, or sleep and wake cycles. We produce more melatonin in the dark and less when it’s light. Some people produce low levels of melatonin and could benefit from supplementation. Usually the dosage is somewhere between 1 and 3 mg and it’s taken about 30 minutes before bed.
CBD, or cannabidiol, is a very hot commodity these days. CBD is a non-impairing (doesn’t get you high) form of a cannabinoid. Users may manage many ailments with CBD from anxiety to pain to sleep. Used similarly to melatonin (take 30 minutes before bedtime), dose-needs vary widely. If you don’t have experience with CBD or other cannabis products, it is best to find a practitioner to work with who does.
Magnesium, known to some as ‘the calming mineral’, can also improve sleep quality. Many people are deficient in this mineral that plays a vital role in many bodily functions (metabolism, bone health, nerve and muscle function). When we supplement, we are helping our nervous system to calm down as well as allowing our muscles to relax. Not all Mg supplements are created equal, however! You’ll want to look for a chelated (combined with an amino acid) version and be aware that magnesium may affect your bowels, having a laxative effect.
Valerian root (valeriana officinalis) has been used medicinally to treat insomnia since ancient Greek and Roman times. Most preparations use the root and stems of the plant and are prepared as teas or tinctures. Studies show that valerian extract causes sedation by increasing the amount of GABA (gamma aminobutyric acid) that is circulating in the brain and body. Dosage on herbals also vary, so check the bottle or work with your practitioner directly before consuming.
Nutritionally, there are things that you can consider to set the stage for a good night’s sleep. You’ll want to avoid stimulating or hard-to-digest foods before bedtime. Some examples are caffeinated food and beverages, sugar, chocolate, and big, heavy meals. Ideally, you should stop eating all foods 3 hours prior to lying down to rest. Alcohol, even though it’s a depressant, often contributes to poor sleep. This is due to the way and speed at which alcohol is metabolized in the body – it regularly causes us to wake in the night and not get good quality sleep!
