Natural Sleep Aids: 8 Herbs You Can Find In A Grocery Store T

Photo:Integrative Health

A national study on sleep in the United States found that many Americans, while recognizing the importance of sleep, fail to prioritize daily sleeping habits in their everyday lives. With more demanding work hours and technology easily at our disposable, it's no wonder we're a sleep-deprived society. While everyone’s sleep needs vary depending on factors like individual needs and environment, sometimes the rhythm of our day-to-day lives can throw off our circadian rhythm, making it hard to reset it naturally. See how many hours a night leaves you feeling the best and how long you sleep when you don’t set the alarm clock. This will tell you what is right for you.

Meanwhile, inadequate sleep can cause a number of surprising problems beyond simply being tired. If you have one of the problems below, you're most likely getting enough sleep.

6 common symptoms of not getting enough sleep:

Fatigue and brain fog

Brain fog has recently been linked to food—whether due to deficiencies or intolerances—but it can also show up when you're low on sleep. Chronic fatigue and brain fog can go hand in hand when your body hasn't received enough sleep.

Sometimes all it takes is a bit of rewiring of old habits to get back on the sleep track. Let's begin with the obvious—making enough time.

An important tip? Keep the things you enjoy, and cut loose the things that you don’t. This includes meetings that you dread, activities and people that suck your energy, and anything else that might lead you off track with your daily priorities.

Stock up on these 8 supplements:

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Melatonin

For many people, melatonin tends to be the go-to supplement for enhanced sleep. If that doesn’t work for you, get a mixed immediate and sustained release 5-milligram tablet. This has the additional side benefit of decreasing nighttime acid reflux.

Valerian

A number of studies show numerous benefits linked to valerian and sleep, especially insomnia, deep sleep, and quality of sleep. While valerian might work in most cases, research found that around 10 percent of people can be energized by valerian. One way to test this out is by opting for valerian during the day instead of at night, as valerian does have a calming effect and can be used during the day for anxiety as well. It is nontoxic, even at high doses.

Lemon balm

Research has shown that lemon balm is similar to valerian in terms of its effects. A member of the mint family, lemon balm has the added benefit of having antiviral properties that decrease the risk of things such as cold sores.

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Passionflower

This flower is commonly used in South America for its calming effects. In fact, when people are nervous, their friends often tell them "go get a passionflower drink." It has the added benefit of being a muscle relaxant.

5-HTP

5-HTP is short for 5-hydroxytryptophan, which is the immediate precursor of serotonin from tryptophan. This takes six weeks to see the full effect, although some effect can be seen the same night. In addition to helping sleep, research shows that it helps pain and depression and can even contribute to weight loss.

L-theanine

L-theanine is an organic compound most popularly found in green tea leaves. It has been likened to "meditation in a capsule," stimulating the brain waves found in deep meditation.

Hops

The well-known ingredient in beer is responsible for the beverage's overall taste. The flower is said to be effective in treating insomnia since it acts as a muscle relaxant.

Bonus tip: Don't overlook CBD.

For more resistant insomnia, CBD has been associated with pain and anxiety. Marijuana has cannabinoids that are very helpful for these. But you don’t have to get arrested or be a zombie to get a good night's sleep. Similar benefits can be obtained from hemp oil, taking 10 to 50 milligrams of CBD at bedtime. This is available legally over the counter, but be sure to look for a hemp oil that is 20 percent CBD. Although there are many good brands out there, this is a case of buyer beware.

Oftentimes, you'll find a combination of the herbs mentioned above in capsules targeting insomnia (lemon balm, valerian, and hops, for example), but as always, be sure to consult with your practitioner on the best plan for your needs.

Feeling anxious? Here are the best ways to treat insomnia, naturally.

Frank Lipman, M.D.

Natural Sleep Aids: 8 Herbs You Can Find In A Grocery Store T
Frank Lipman, M.D.

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