Nowadays, sleep problems are so common that they can be compared to almost an epidemic. It’s not surprising, especially given the fact that they can be caused by a wide range of factors, from too much work to mental health problems or family issues, among others.
If you, too, experience trouble when trying to fall or stay asleep most nights, you might be at the point where using strong medications seems like the only option. However, this solution can come with many unpleasant side effects. That’s why you might want to take a closer look at more natural sleep remedies.
For instance, you can try taking melatonin supplements that support better sleep or consider using different CBD products to promote relaxation. Some people also turn to essential oils or decide to make changes in their diet.
So, if you’d like to learn more about such sleep aids, continue reading below for more details.
Cannabidiol, CBD for short, comes in many different forms, such as gummies, softgels, tinctures, or even vape e-liquids and pens, and it’s been shown to provide health benefits that include improved sleep quality. Because CBD doesn’t contain THC, you won’t have to worry about its psychoactive effects or lack of focus as a consequence of using it.
Some people find that CBD improves their overall quality of sleep, while others are able to fall asleep easier and stay this way for longer. If you’re new to it and unsure where to start, you can choose some of the easiest methods of taking CBD, which are CBD gummies or capsules.
You can also consider vaping, as this way, you may be able to enjoy the sleep-inducing benefits of CBD faster. All you need to do is get a vape pen, as well as some pods and refills, and an e-liquid of your choice. It’s also possible to purchase disposable vape pens, which might be easier to use in case you have no previous experience with vaping.
Melatonin is a hormone that plays a vital role in sleep as it helps regulate your body’s sleep-wake cycle. It’s often used as a natural and safe sleep aid, notably by people who work night shifts or travel frequently and struggle with time zone changes. Taking even just 3mg of melatonin around 30 minutes before going to bed for up to one month can decrease the time needed to fall asleep and increase total sleep time.
Keep in mind that if you want to try taking melatonin, you should talk to your doctor first to ensure that they give you the green light to go ahead. Usually, the dosage ranges from 0.5 to 5 mg, and, in general, it’s recommended to start with a lower dose, give it a few days to see the results, and only then increase if needed. Melatonin is easily available in every pharmacy or even regular stores, but, as with all supplements, it’s best to first speak with a healthcare professional.
Your diet can have a significant impact on your ability to fall asleep. For example, if you consume a lot of foods that are rich in sugar and caffeine, especially in the evenings, you’re more likely to experience insomnia or wake up frequently throughout the night. That’s because eating too many sweets or drinking coffee in excess amounts can increase your blood sugar and heart rate. This certainly won’t help you fall asleep soundly.
If your goal is to improve your sleep quality and stop waking up at night, consider taking a closer look at your diet and make some changes, if needed. Avoid processed foods and cut the refined sugars in your meals and snacks. Don’t shy away from replacing them with healthier alternatives, like lean proteins, whole grains, as well as fruits and veggies.
Last but not least, many people find essential oils to be a helpful and effective sleep remedy. They contain substances that are believed to support relaxation and help relieve stress, which can be especially beneficial for people who find themselves unable to unwind after a long day and therefore experience trouble falling asleep.
Mixing just 5 drops of aromatic lavender essential oil with 2 drops of bergamot or peppermint essential oil will result in a blend that will help you calm down and promote better sleep.
You can apply the essential oil of your choice to different areas of your body, for instance, temples, wrists, or the neck area, to stay calm and alleviate anxiety during the day. This will help you stay relaxed and may make it easier to fall asleep at night. Other oils that promote relaxation include chamomile, ylang-ylang, or sandalwood essential oils.
Keep in mind that essential oils can be very potent, and if you want to apply them on your body, you should mix them with a carrier oil such as sweet almond oil first. You can also sprinkle the oils on your pillow or a napkin or use an essential oils diffuser.
As you can see, even if you struggle with sleep disorders, you don’t necessarily need to rely on medications to get better. There are many natural sleep aids that can help you significantly improve your sleeping patterns. For instance, using melatonin supplements can improve both the quality and quantity of your sleep. CBD products and essential oils may also prove helpful, and you can try making some changes in your diet to see whether the things you eat could be the root cause of your problems.
Just make sure that you keep your doctor informed about the remedies you’re trying, and if you don’t experience any improvement, talk to them about other treatment options to help you sleep better. Good luck!