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How to replace your sleep medication with natural alternatives?

If you're looking for a natural sleep aid to end your insomnia, here's something to keep in mind. Some sleeping pills and herbal remedies can help induce drowsiness. And even though the country's authorities regulate supplements, they treat them as foods rather than drugs.

Stress, depression and anxiety are the main modern factors responsible for sleep deprivation and sleep disorders. In addition to these clinical conditions, medications used to treat other health complications such as blood pressure, weight loss and heart disease also cause insomnia.

Although medications (sleeping pills) are commonly used to treat insomnia, there is a high risk of addiction and other side effects associated with pharmaceutical sleeping pills. Natural treatments and home remedies for insomnia and other sleep disorders can be helpful in such a scenario. Many of them actually work and most of them do not pose any significant health risks.

Phytotherapy

Lavender oil has a calming effect on the body and mind, as well as inducing sleep in some people with insomnia. Take a bath before going to bed by adding a few drops of this oil to warm water, as this should help you sleep well. Other medicinal herbs commonly used to treat insomnia are valerian root, passion flower and chamomile.

Get some exercise

Whether or not you suffer from insomnia or have trouble sleeping, exercise regularly and experience the difference. Regular exercise has been proven in numerous research studies to improve sleep quality in young and old alike, while also improving your health. However, be sure to finish your exercise well in advance of sleep (about 3-4 hours before bed), to avoid interference with sleep.

Meditation and yoga

Meditation, yoga and relaxation are effective treatments for insomnia as these alternative techniques aim to calm the mind and relax the muscles. These techniques have become emerging treatment options for people suffering from insomnia due to their effectiveness in inducing sleep. With regular meditation, blood levels of the hormone melatonin increase, resulting in better sleep regulation.

yoga exercises

Lifestyle changes

One of the most common factors responsible for lack of sleep is watching TV late into the night, working shifts, having bright lights in your room and poor eating habits. By making a few lifestyle changes, such as taking a walk after eating, turning off the TV at least an hour before bed and keeping your bedroom environment as dark as possible, here are some ways to combat sleep problems.

CBD

Short-term use of CBD can improve insomnia by decreasing the time it takes to fall asleep and increasing NREM, slow wave sleep. Naturally, CBD regulates your sleep pattern, while eliminating stress, anxiety and distracting thoughts.

A study of patients with insomnia found that a moderate dose of 160 mg/day increased total sleep time and decreased the number of awakenings during the night. Another retrospective study of two cannabis clinics found that patients with and without sleep as a primary concern noticed a significant decrease in the time it took them to fall asleep.

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Passiflora (Passiflora incarnata)

A paper published in Sleep Science Journal 2017, reported sleep experiments using Passiflora conducted on adult male Wistar rats. EEG and other methods were used to determine sleep states during the nine hours before and nine hours after administration. They found that Passiflora significantly improved total sleep time. The researchers concluded that Passiflora can be considered a sleep inducer.

passionflower sleep

Kava (Piper methysticum) and Valerian

In 2001, Phytotherapy Research published a study of 24 patients with stress-induced insomnia. The participants were given kava at 120 mg per day for six weeks. Then, after a 2-week waiting period, the 19 returning subjects were given 600 mg of valerian per day for a further six weeks. Although the evidence shown was from a small study, the authors concluded that the administrations may be useful in the treatment of insomnia.

Taurine

Nature of Science and Sleep in 2010 studied the effect of taurine using the fruit fly Drosophila. Taurine is a facilitator of GABA receptors and as such is considered to be an inhibitor of neuronal discharge. They found that taurine increased total sleep by 50%.

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Niacinamide, B complex

Hospital News in 2005 concluded that a variant of niacin (niacinamide) has anti-anxiety effects comparable to benzodiazepines. The authors observed that niacinamide appears to exert this anti-anxiety phenomenon by modulating neurotransmitters that are generally out of balance when a person experiences anxiety. Similarly, B-complex has been shown to be useful in clinical trials for improving sleep, particularly on long-term use.

Magnesium

An article published in the 2012 Journal of Research in Medical Sciences details a double-blind randomised clinical trial of the effectiveness of magnesium on sleep patterns in older people. 46 participants were randomly assigned to the magnesium or placebo group for 8 weeks. The magnesium group received 500 mg of magnesium.

The magnesium supplementation experimental group demonstrated statistically significant increases in sleep time. Subjective measures of insomnia, sleep time, sleep latency, and early morning awakening all showed improvements compared with the placebo control group.

The magnesium supplementation group showed statistically significant increases in sleep time.

Melatonin

Published in Aging Clinical and Experimental Research in 2013, the study by Garzon et al covered the benefits of melatonin on older people. The study found that melatonin was more effective than a placebo sugar pill in improving sleep scores and reducing symptoms of depression and anxiety. The authors also noted that melatonin positively aids in the discontinuation of hypnotic medications.

Tryptophan

The Medicine Journal (Baltimore) published a 2016 study in which 45 subjects were randomly divided into a tryptophan group and a control group during this 2-week study, with 24 taking tryptophan and 21 taking placebos. The results were measured using the Athens Insomnia Scale score and the tryptophan group performed better than the placebo group. In addition, no serious adverse events were reported during the course of the study.

The 1982 Journal of Psychiatric Research reviewed 40 controlled studies regarding the effects of L-tryptophan on sleep in humans. Most of the evidence showed that L-tryptophan at doses of 1 gram or more produced an improvement in subjective sleep scores and a decrease in the time it took to fall asleep. The most positive results occurred in people with mild insomnia or in subjects reporting difficulty falling asleep. They found that the results for severe insomniacs were mixed depending on the study examined.

CBD flowers that we recommend for relaxation
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