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Do you have trouble getting to sleep? Do you want to avoid using drugs and chemicals to sleep? Which are the best natural sleep remedies?
In a world filled with stress and insomnia, many of us are looking for natural remedies to promote relaxation and get better sleep. Among the many options available, melatonin, ashwagandha, GABA, CBD, magnesium, and kava have gained popularity. In this article, we’ll investigate the sources, unique properties and benefits of each, helping you make an informed decision about which natural remedy might be the best fit for your needs. If you are taking medicine to treat any illness, please consult a doctor before using any of the sleep remedies.
Melatonin: The Sleep Hormone
Melatonin is a hormone produced by the pineal gland in the brain, usually in response to darkness. It is associated with relaxation, sleep and helping to regulate your internal clock (circadian rhythm). Melatonin can be found in many foods such as: Tart cherries, goji berries, eggs, milk, fish and tree nuts such as walnuts, cashews and pistachios.
Melatonin supplements and sleep aids are commonly made synthetically but can be made from animals or microorganisms as well. If they are labeled “natural” or “naturally made” they are most likely made from the pineal gland of animals and therefore may not be vegetarian. Melatonin is considered safe for short-term use. The long-term effects are currently being studied. Melatonin is sold as gummies, pills, and capsules primarily.
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Ashwagandha: The Adaptogen
Ashwagandha is an herb made from an evergreen shrub. It has been claimed to be an adaptogenic herb (Adaptogens are said to help our bodies resist stress) that has been used for centuries in Ayurvedic medicine (ancient Indian medical system that aims to balance the mind, body and spirit) to combat stress and promote relaxation. It is believed to regulate cortisol levels, the hormone associated with stress. Ashwagandha may also contribute to better sleep by calming the mind and reducing anxiety. It has also been used to control high blood pressure and ease arthritis symptoms.
Ashwagandha has a few negative side effects in some users including: nausea, vomiting, diarrhea and headaches. It is also important to use ashwagandha in a pure form so that it has been tested for contaminants. It is consumed primarily in capsule, powder and liquid form.
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GABA (Gamma-Aminobutyric Acid): Neuro-Calming
GABA is a neurotransmitter that exists in our brains that plays a crucial role in regulating brain activity by inhibiting certain neurotransmissions. It can also be produced by a fermentation process of lactobacillus bacteria. While research on oral GABA supplements is limited, some studies suggest it might have a calming effect on the central nervous system, potentially aiding relaxation and better sleep. It has been used to treat anxiety, mood disorders and insomnia. It can be taken in powder or capsule form. As with all supplements, make sure you are taking a pure form of GABA without fillers.
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CBD (Cannabidiol)
CBD, derived from the cannabis plant, has gained popularity for its potential therapeutic effects. It interacts with the endocannabinoid system, which regulates various physiological processes, including sleep. CBD is known for its calming properties, and many users report improved sleep quality without the psychoactive effects associated with THC. It also has anti-inflammatory properties. It is most commonly used for anxiety, insomnia, PTSD, pain relief and cancer symptom relief. It has many other purported uses as well. Be aware that many retailers sell CBD mixed with other herbs. Research all the ingredients of the mix or buy pure CBD. It comes in capsules, or oil tinctures most often.
Magnesium: The Relaxation Mineral
Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body. As it relates to this topic, it is often associated with muscle relaxation and stress reduction. Magnesium supplementation may help regulate sleep patterns and improve sleep quality, especially in individuals with magnesium deficiency. There are many types of magnesium available. The most recommended form to help with muscle relaxation, sleep and tranquility is magnesium glycinate. The supplement is produced by adding glycine (amino acid) to elemental magnesium. The supplement works best when taken before bed.
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Kava Root
Kava, a traditional drink in the South Pacific, is made from the roots of the kava plant. It has been used for centuries in ceremonies for its relaxing properties. Kava contains compounds called kavalactones, which may interact with neurotransmitters, promoting a sense of calmness and relaxation. It has been used to treat anxiety, insomnia, nervous disorders and stress. However, there are concerns about its potential impact on liver health in some users. Its use should be approached with caution and for short term. It is most commonly used in capsule/pill form as well as dried and consumed as tea .
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Important Caution
It’s crucial to consult with a healthcare professional before incorporating any supplement into your routine, especially if you have pre-existing health conditions or are taking medications. Integrating these natural remedies into a healthy lifestyle may offer a holistic approach to achieving better sleep and overall well-being.