It seems like, with all the anxiety in the world right now (between wildfires, viral illnesses, and the general day-to-day stressors) it’s harder than ever to hit the hay. If you’ve ever spent a night tossing and turning as you dread going to work in the morning on a whopping two hours of sleep, you’ve got plenty of exhausted company. Falling asleep with a racing mind can be a challenge for many people, as can staying in bed the whole night.
If you struggle in the sleep department and feel the need to take something to remedy it, you’re far from alone. 1 in 4 Americans experiences insomnia each year, according to research published by the University of Pennsylvania School of Medicine, so it’s not surprising that millions turn to prescription sleep medications like Ambien in an effort to get that much-needed shut-eye. But in addition to long-term risks like developing a dependence on these prescription sleep aids, there’s a major downside that hits immediately: These medications leave many people feeling completely groggy and out of sorts in the morning. That’s almost worse than a whole night with no shut eye.
Although people with severe, long-term insomnia may need to take a prescription sleep medication, it’s not necessarily the best place to start. (As always, check with your doctor before beginning any new supplement routine.) SheKnows spoke with experts about the best natural sleep aids to take before bed.
Ashwagandha
You may be less familiar with ashwagandha as a natural sleep aid, but there is some research that this adaptogen, or herb that can help the body maintain balance and calm, may induce sleepiness thanks to a molecule called triethylene glycol. Ashwagandha may also activate GABA receptors to keep your circadian rhythms, or the natural sleep-wake cycle your body has, on schedule.
Valerian
Valerian root is a common natural sleep aid that may reduce the time it takes to fall asleep, and the Sleep Foundation confirms that it’s even more popular than melatonin in the U.S. It could have interactions with other medications and supplements, though, so check with your doctor before taking.
Melatonin
Here’s the thing: Your body naturally makes melatonin, but you may need a bit of a boost if you have trouble sleeping. The hormone melatonin is secreted during the dark hours and sends a signal to your body that it’s time to sleep.
Melatonin “has a sustained release throughout the night, meaning that it is released at the start of the dark period and maintains a high level until the sun comes out or until an individual’s eyes are exposed to bright light,” Dr. Kimberly Fenn, Reverie sleep advisory board member and associate professor of psychology at Michigan State University, tells SheKnows.
After dark, most individuals are exposed to ambient lighting and screens that emit blue light. “Bright light suppresses melatonin release and blue light seems to have an exaggerated effect. Because of this, melatonin secretion may be delayed until an individual goes to sleep or reduces the ambient light in their environment,” Fenn says.
For individuals who are exposed to bright light or blue light at night, melatonin supplements can help sleep onset. The Sleep Foundation recommends that you start with the lowest dose and see a doctor before you begin a melatonin regimen.
Magnesium
Dr. Arielle Levitan, a physician and cofounder of Vous Vitamin LLC, tells SheKnows that magnesium likely plays a dual role in helping with sleep. "It may help with the actual mechanism by which our brain relaxes to fall asleep (by stimulating GABA receptors)," Levitan says. "It's also essential for helping with muscle cramps that are a common cause for a poor night’s sleep."
A typical dose is 300 milligrams per day, but this may vary depending on diet and lifestyle factors, she explains.5-Hydroxytryptophan
Physician Dr. Jacob Teitelbaum recommends taking 200 to 300 milligrams of 5-hydroxytryptophan, a naturally occurring amino acid that’s a precursor to serotonin and melatonin, at bedtime. Because 5-HTP increases the body’s serotonin (also known as the “happiness molecule” naturally), it has also been shown to be effective in helping with depression and pain.
If you’re currently taking an antidepressant that increases serotonin, Teitelbaum says it’s important to get your doctor’s OK before adding 5-HTP to your nighttime regimen.
L-Theanine
L-theanine is a popular adaptogen, which helps the body maintain a balanced, calm state of homestasis. stimulates the same brain waves triggered by meditation and simultaneously induces a state of calm and helps with sleep, Teitelbaum explains.
Cannabis
Dr. Jordan Tishler a Harvard-educated physician, cannabis therapeutics specialist and the CEO of InhaleMD, tells SheKnows that, of all the things cannabis can be used to treat, insomnia is what it does best.
"Drowsiness is caused by THC, not CBD as many would tell you, and actually occurs as the THC starts to wear off," Tishler says. He recommends a low dose of two to four puffs on a flower vaporizer about an hour before bed. Tishler cautions against using oil pens because despite what many dispensaries might tell you, they aren't safe.
In general, Tishler recommends avoiding edibles in order to prevent a "hangover." The exception is people who have early morning awakening rather than trouble falling asleep. In those cases, an edible of between 5 and 10 milligrams can be most effective.
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