Problem Sleeping? – Here are some alternatives to prescription Medication, suggested by WebMD website, 2021
If you sometimes have trouble with sleep, you may be interested in herbal teas, tinctures, and other supplements that are known to help. But talk to your doctor first. Explore cautiously – natural sleeping aids can cause side effects or interfere with how your usual medicines work.
Chamomile (Easily Available – Lidl /Aldi). Many people enjoy it as a soothing herbal tea, and for good reason. This daisy-like plant has a calming effect thanks to an antioxidant called apigenin. It works on certain brain cell receptors that help you relax and fall asleep. Chamomile is safe, but it can interact with certain medicines. Sip a mug of tea before bed. Or take 200-270 milligrams of extract, twice a day.
Lavender. Its scent slows your heart rate and lowers your blood pressure and skin temperature. A study found that people who snoozed in a lavender-infused room had more restful deep sleep than those who didn’t. You might try an essential oil diffuser in your bedroom, or add a few drops to your pillowcase.
Valerian (Health Food Shop Bray says it’s used by a lot by people here, also as part of a mix)* This perennial plant has been used as a sleep aid for hundreds of years. Studies suggest that valerian helps you get more sound sleep. But the evidence is mixed. It may raise the levels of GABA, which boosts relaxation. Valerian is thought to be safe in the short term, but it sometimes may give you headaches and stomach aches. The suggested dosage is to take 300-600 milligrams up to 2 hours before bed.
Melatonin (prescription only). This hormone tells your body when to sleep and wake. Some research suggests that melatonin supplements can ease sleep issues like jet lag and trouble falling or staying asleep. For the most part, melatonin is safe for healthy adults if taken for only a few weeks or months. Side effects include headache, dizziness, and nausea. The usual dosage is 1-3 milligrams 2 hours before bed.
CBD Oil (Health Food Shop). Cannabidiol, or CBD, is a compound in marijuana and hemp plants. It doesn’t get you high, but it can help you nod off. CBD oil may work by taking the edge off. One study found that people who took it felt less anxious and slept better within a month. CBD may make some people tired or want to throw up. Experts are still looking at how much is needed, but research suggests a dose of 25-175 milligrams a day.
California Poppy. California poppy has been used in traditional medicine as a sedative. Scientists have found that it helps raise the levels of GABA, the relaxation-boosting chemical. But there’s little research on whether California poppy extracts work. The suggested dosage is 600 milligrams before bedtime. It’s likely safe to use for short periods. Possible side effects include stomach problems.
Glycine (Health Food Shop Bray). This tiny amino acid can have a big impact on your sleep. It may raise the amount of serotonin, a brain chemical that affects slumber. It also helps your blood flow and drops your body temperature, both of which encourage you to nod off. Glycine supplements are viewed as safe. The suggested dosage is to try taking 3 grams about an hour before bedtime.
5-HTP. It’s short for 5-hydroxytryptophan, a compound that your body makes from foods. Your body uses 5-HTP to make melatonin, an important hormone for sleep. Some studies suggest but don’t prove, that 5-HTP supplements made from plant seeds may help you log more sleep. Experts recommend 100-300 milligrams of 5-HTP before bedtime. Side effects include nausea and headaches
Passionflower (Health Food Shop). It’s a type of climbing vine. Native Americans have long used passionflower for its calming properties. The plant contains GABA, the brain chemical that affects your mood and sleep. One study found that people reported getting a better night’s rest when they sipped a mug of passionflower tea beforehand. Experts say that passionflower seems safe to take in the short term.
Magnesium (easily got). Low levels of this mineral may make it harder for you to fall or stay asleep. Studies show that magnesium supplements may improve slumber in older people and those with restless legs syndrome. Get enough with foods like nuts and leafy greens. Women need 310-320 milligrams per day, while men need 400-420 milligrams. Ask your doctor if you should take a supplement: Too much magnesium can lead to cramps and nausea.
Tart Cherry Juice (Health Food Shop). Tart cherries are a natural source of melatonin, a key sleep hormone. Early research shows that drinking tart cherry juice raises the amount of melatonin in your body. It also helped people sleep more soundly and for longer. The more common sweet cherries don’t have the same effect, so look for the tart variety. Sip a cup about an hour of two before bedtime.
*Malissa dream mix of herbs /Dormison Valerian and Hops – (Health Food Shop Bray)