Insomnia intensity varies. It manifests itself at different times and may take longer or shorter depending on each person. Others experience insomnia when they get to bed and fail to fall asleep, whereas some might wake up during the night. Regardless of the type of insomnia, there are functional remedies that can get you back on track with your sleeping patterns. Here are some natural sleep remedies that are most effective for insomnia.
Marijuana flower as a remedy for insomnia
Cannabis is legal in most U.S states and other countries, for the most part, due to its medicinal benefits. Amongst some of the major medical benefits marijuana has, insomnia ranks one of the highest. People with Insomnia can fall asleep quicker and for the full prescribed hours by using Bubba kush. It is a popular strain known for its amazing sleep-inducing effects.
Smoking marijuana around bedtime suppresses the arousal system by increasing adenosine levels. THC serves as a sedative on its own, making marijuana flower an excellent remedy for insomnia. Before choosing to smoke cannabis for insomnia, check the local government regulations regarding marijuana legalization.
If a prescription is due to get medical marijuana, obtain it before ordering it online or visiting a local dispensary. In states with relaxed cannabis regulations that allow people to use marijuana recreationally, no prescription is needed. Insomniacs can easily purchase weed for recreational purposes and use it to treat their insomnia.
Do CBD tinctures help with sleep?
At times, you might be finding it difficult to fall asleep due to high-stress levels around nighttime. The stress hormone, cortisol, generally peaks in the morning when it is time to wake up. Unfortunately, in some cases, this cortisol peaks at night amongst some people, preventing them from sleeping. High cortisol levels could also lead to waking up during the night.
Fortunately, CBD tinctures have proven to counter the effects of high cortisol levels effectively. Researchers have found that high doses of CBD significantly decrease cortisol levels. Anxiety is also a major contributing factor to insomnia, and dosages as low as 25mg effectively combat this psychological problem.
These two fact-based research outcomes prove that CBD tinctures can help improve sleep patterns by decreasing cortisol around nighttime. On the other hand, tinctures can also help by reducing anxious thoughts around bedtime and improving sleep quality. The dosage is dependent on each person and their medical advisor, if any.
Menopause and postmenopause significantly contribute to insomnia amongst middle-aged women. There is a host of related symptoms deriving from menopause that cause insomnia. Some of the most common include sweating, hot flushes, anxiety, and a depressed mood due to hormonal changes in the body.
These symptoms make it hard to fall asleep and lead to early morning awakenings due to a lack of sleep. Women going through this cycle have reported positive results from taking valerian root around their sleep time. Through randomized controlled trials, participants have reported better sleep quality.
Although these results are based on self-rated parameters, valerian root does seem like a solid option to try and reduce menopause-related insomnia. There are no major side effects reported about this natural remedy. However, there is not enough scientific evidence to deem it safe for use amongst pregnant or lactating women.
Lavender fragrance enhances sleep
For some, the lavender fragrance is their favorite to have as an air freshener or fabric softener without noticing the positive effect. Lavender-infused essential oils are being used in aromatherapy to help insomniacs ease their symptoms. This therapy has also made it to patients who have dementia, suffering from falling asleep.
Mostly, lavender fragrance works on people with light insomnia, mostly women and tender age individuals. If light insomniacs smell the lavender fragrance, they find it easier to fall asleep and harder to wake up at random times during the night.
Others have opted to ingest lavender-infused essential oils, but there are some reported side effects. Stomach discomfort and nausea make the top of the list of these side effects. Therefore, it could be best to use it on your bed linen or freshen the air with lavender-infused essential oils.
Smoking cannabis is the best way to get THC potency which acts as a sedative, aiding insomniacs to fall asleep. Due to preference or occupational reasons, others might not be able to smoke pot directly. To get all the cannabis benefits, you might have to eat cannabis edibles.
There is no cannabis smoke stinging your eyes or clinging to clothes, but you get all the benefits. There are various cannabis edibles available, either off-shelf or as recipes. There are cannabis-infused drinks, gummy bears, and other edible items available off-shelf.
For those who would like to get experimental, there are some baking recipes to try, ranging from brownies to chocolate chip cookies. Regardless of the type of edible item, if the THC is harnessed correctly, cannabis edibles are an excellent method to reduce insomnia symptoms.
Glycine improves the quality of sleep
Glycine is rumored to play an interesting part in helping improve the quality of sleep. Some people suffer from falling asleep due to hot flushes and sweating. This amino acid is rumored to help regulate body temperature. Using Glycine could help drop body temperature around bedtime, indicating that it is time to dose away.
The positive effects of this amino acid were clear in a 2006 study where participants took a small dose of Glycine. The following morning they reported results of high-quality sleep.
A subsequent study the following year was conducted but with heart rate monitors and brain wave scanners. This study proved that Glycine does indeed improve the quality of sleep. There are supplements rich in Glycine that you can take to improve your sleep quality and boost energy levels the following day.
As mentioned above, stress and anxiety are major contributors to insomnia due to the hormonal fluctuations they cause. One of the best ways to reduce stress and anxiety is mindful meditation. Meditating right before bedtime can help significantly reduce stress and anxiety, making it easier to fall asleep quickly.
Mindful meditation requires no disturbances at all. Therefore, ensuring that the surrounding environment is noise-free is critical. Keep mobile phones or other electronic devices away from the meditation zone to be completely immersed.
The only exception should be if you are using a meditation app on the phone. In that case, it should be set to “do not disturb” mode. Mindful meditation to help with insomnia is encouraged to be done without any aid from electronics since blue light decreases hormones that lead to high-quality sleep.
Yoga, similar to mindful meditation, helps the body relax and reduce anxiety, improving high-quality sleep. When doing yoga exercises to subside insomnia and related problems, the idea should be to relax and not to achieve fitness levels like in a gym. Keep the goals separate. You can do yoga to maintain your fitness levels but at a later stage.
Some exercises help loosen the body and rid any tension, which could make it hard to sleep. These yoga moves focus greatly on joints that work the most during the day.
Some insomniacs have found it easier to find movements that promote meditating and breathing. An important point to note when doing yoga is not forcing any movements, as this can cause discomfort and have a negative impact on sleep quality.
Magnesium plays a critical role in regulating melatonin which has a direct impact on body muscles and brain function. Supplementing your magnesium can help relax the brain and body muscles making it easier to fall asleep.
When used in conjunction with other supplements such as vitamin B, magnesium is more effective in treating insomnia. One study proved that participants that took magnesium had more melatonin and renin in their bloodstream.
Interestingly, both these hormones regulate sleep and help improve the quantity and quality thereof. You can follow manufacturer dosage instructions or the doctor’s prescribed intake when using magnesium supplements. These supplements are available off-shelf and do not necessarily require a doctor’s note.