Sleep is crucial for maintaining good health, as our body requires those nightly hours to repair and rejuvenate. However, many people struggle to achieve a good night’s rest. If you find yourself in this situation, consider utilizing these natural aids to help you drift off to sleep.
GABA (gamma-Aminobutyric Acid)
GABA is the primary neurotransmitter in our brain responsible for mitigating nerve excitability, which ultimately results in anti-anxiety and calming effects. At the recommended dosage of 750 mg twice daily, this natural supplement not only helps lower anxiety, but can also aid in blocking nerve pain.
Herbal Sleep Aids
Several herbal remedies feature GABA-like effects, which can help you wind down and fall asleep. Consider using kava kava (Piper methysticum), valerian root (Valeriana officinalis), passion flower (Passiflora incarnate), or lemon balm (Melissa officinalis) as sleep aids.
L-theanine
This amino acid comes from green tea (Camellia sinensis) and, while not directly sedating, helps diminish both emotional and physical responses to stress. Typically, one would consume 200 mg once or twice daily.
Calming Teas
Brew chamomile, peppermint, lemon balm, kava kava, passionflower, or valerian root tea to alleviate anxiety and soothe your nerves for a better night’s rest.
Essential Oils
Aromatherapy with essential oils such as lavender, sweet marjoram, chamomile, sandalwood, ylang ylang, neroli, bergamot, frankincense, and vanilla bean extract can be calming and is a safe, effective natural sleep aid.
Melatonin
Melatonin is your body’s natural sleep hormone. Start with 1 mg at bedtime, and increase the dose as needed, up to 5 or 10 mg. Limit usage to five nights per week to prevent building up resistance.
Adrenal Extract
When worrying and anxiety lead to adrenal fatigue or exhaustion, you may need adrenal extract (natural cortisol) along with other helpful herbs to restore your ability to sleep soundly.
5-HTP (5-Hydroxy-Tryptophan)
5-HTP is a precursor to serotonin, a neurotransmitter that calms the brain and helps regulate mood. Niacin helps stimulate this conversion.
Ashwagandha (Withania Somnifera)
This antioxidant herb can reduce anxiety, panic attacks, phobias, and depression. In one study, ashwagandha usage for five days delivered anxiety-relieving effects similar to lorazepam, a benzodiazepine medication.
Keep in mind that these solutions may interact with other prescription medications and could potentially decrease or increase their effects. Therefore, make sure you disclose these to your doctor.
While natural sleep aids are preferential, sometimes prescription medications become necessary. In such cases, consider a short-term solution while focusing on addressing the root cause of your insomnia. It’s essential to prioritize good sleep in order to maintain your overall health and well-being.
