How Many Mg Of Valerian Root Should I Take For Sleep
Based on the reviewed studies, the effective dosage of valerian root extract for treatment of insomnia ranges from 300 to 600 mg. An equivalent dose of dried herbal valerian root is 2 to 3 g, soaked in one cup of hot water for 10 to 15 minutes. The product should be ingested 30 minutes to two hours before bedtime…. view details
Get Your Zzz’s In Naturally
Armeen Poor, MD, is a board-certified pulmonologist and intensivist. He specializes in pulmonary health, critical care, and sleep medicine.
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There is nothing as pleasurable or nourishing as a restful night’s sleep. Unfortunately, sleep disorders represent some of the most challenging medical conditions and affect one in three people at some stage of their lives.
There are many suggestions for getting a restful nights sleep that one can try before even stepping into the drugstore. Natural remedies for sleeplessness include aromatherapy, herbal teas, and herbal tinctures. In addition to botanical methods of supporting a good nights sleep, some consumers might benefit from supplementing with melatonin or nervous system-supporting minerals such as magnesium or calcium.
It is estimated that about 20 percent of Americans have tried some form of natural remedy for sleep problems in the last year. There is no formal definition of natural sleep aids, and research on their effectiveness for helping sleep problems varies. There are a wide variety of sleep aids available, including powdered supplements, pillow mists, essential oil, tinctures, and tablets.
Best Herb Blend: Herb Pharm Relaxing Sleep
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Not a fan of teas or swallowing pills? Herbal blends in tincture form are an effective and quick way to support your bodys transition to sleep.
Herb Pharms Relaxing Sleep uses organic herbs to support relaxation and a restful nights sleep. This product features five US-grown herbs with sleep-supporting capabilities, including Valerian Root, Passionflower, Hops strobile, Chamomile, and Catnip.
Herb Pharm is committed to top quality and purity. They have their own organic farms in Southern Oregon and aim to use their own herbs whenever possible. In this blend, the Valerian Root and sourced directly from their farm. They use rigorous testing to ensure an herbs identity when sourcing from their network of farmers and products are USDA certified organic.
To use, add one full squeeze of the dropper bulb to two ounces of water or juice, one hour before bed and again at bedtime. Of note, this product does contain cane alcohol and may not be appropriate for all.
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How To Take Valerian Root For Sleep
There is no official dosage recommended for people wanting to take valerian root. Most research studies of valerian roots effect on sleep have people take 300 to 600 milligrams, once per day, on a regular basis.
When taking a supplement, it is often best to start with a low dose, then gradually increase it over time, if needed. Talk to your doctor before starting valerian root to discuss dosage and if it is the best sleep aid for you.
Reduce Stress & Practice Gratitude
A 2007 review published in Behavioral Sleep Medicine has found that stress can decrease deep sleep, REM sleep, and sleep efficiency . It can also increase wakefulness and awakenings during the night. Decreasing your stress levels is clearly important for better sleep and deep sleep.
Practicing gratitude is one of the best ways to decrease chronic stress and improve your sleep. You cannot be stressed, sad, or angry in a state of gratitude. Upon waking, recount your blessings in your mind. Be thankful for your family, friends, a roof over your head, food on the table, your body for doing its best, and for a new day ahead.
Stop throughout the day to notice the small things and feel gratitude. You can even set your phone or stopwatch for moments of gratitude. Keep a gratitude journal and write down three things you are grateful for in the evening. Challenge yourself to pick three new things every day of the month. Make sure to feel gratitude instead of just thinking about it or writing it down.
Beyond gratitude, practicing meditation, breathwork, guided relaxation, and visualization can reduce chronic stress and help you respond to stress better. Reading scripture, journaling, positive affirmations, mindset shifts, and prayer also help to achieve more calm and relaxation. Yoga, QiGong, Tai Chi, grounding, and spending time in nature are some other great ways to reduce stress, induce relaxation and calm, and support deep sleep at night.
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How To Get More Deep Sleep
The most important thing that you can do to increase your amount of deep sleep is to allow yourself adequate total sleep time. Often, individuals will deprive themselves of adequate total sleep. In addition to reducing deep sleep, REM sleep is also shortened.
There is some data to suggest that vigorous exercise can increase or consolidate deep sleep. Some sleep specialists recommend aerobic activities like jogging, running, and swimming. For those who are prone to insomnia, it is best to exercise earlier in the day and not before bedtime.
What Are The Benefits Of Taking Melatonin
Melatonin is a natural hormone that occurs in our body, however, taking it can help your brain fall asleep a little easier. Research from 2014 found that melatonin could be an aid to improve insomnia symptoms.
Scientists also noted that melatonin would prevent sleep disturbances from short-term sleep problems, like jet lag. It could potentially initiate sleep a lot faster, and even improve overall quality over time.
The National Center for Complementary and Integrative Health also confirmed that this hormone could improve insomnia symptoms and stress as well.
They have also mention that it could be helpful with delayed sleep-wake phase disorder, which deteriorates sleep quality and REM cycles over time.
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Are Sleeping Pills Or Sleep Aids Right For You
Its the middle of the night, and youre staring at the ceiling, thinking about work, or bills, or the kids. When sleep just wont come, its tempting to turn to a sleeping pill or sleep aid for relief. And you may get it in the moment. But if you regularly have trouble sleeping, thats a red flag that somethings wrong. It could be something as simple as too much caffeine or viewing TV, your phone, or other screens late at night. Or it may be a symptom of an underlying medical or psychological problem. But whatever it is, it wont be cured with sleeping pills. At best, sleeping pills are a temporary band aid. At worst, theyre an addictive crutch that can make insomnia worse in the long run.
That doesnt mean that you should never use medication, but its important to weigh the benefits against the risks. In general, sleeping pills and sleep aids are most effective when used sparingly for short-term situations, such as traveling across time zones or recovering from a medical procedure. If you choose to take sleeping pills over the long term, it is best to use them only on an infrequent, as needed basis to avoid dependence and tolerance.
What Dosage Of Melatonin Should I Take To Sleep
Getting the correct dosage can be a little difficult as well. However, Poison Control has provided some of the typical doses of melatonin as 1-5mg for insomnia symptoms at least one hour before bed.
For jet lag users, a 5mg supplement 1 hour before bed would be ideal. This can be used for up to 4 days after a flight. If jet lag continues after 4 days, they also recommend talking with your doctor or healthcare provider.
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Is Valerian A Helpful Sleep Remedy
Valerian is an herbal extract. It is one of the leading natural supplements for managing anxiety and insomnia. But according to the Natural Medicines Comprehensive Database there is not enough proof to say that it is effective in treating insomnia. Some limited findings show that valerian may reduce the time needed to fall asleep and may improve sleep quality. Unlike the benzodiazepines, most people feel no morning grogginess after taking valerian. Other findings were not as promising. They showed that when compared to a placebo, valerian didn’t relieve anxiety or insomnia any better than the placebo.
There is some support for the idea that using valerian over a period of time may be more effective than taking it one night only. People who are poor sleepers may find more benefit than those who are normally good sleepers.
Can Melatonin Help Me Sleep
Melatonin may improve sleep. Scientific findings show that melatonin decreases the time it takes to fall asleep , increases feelings of “sleepiness,” and may increase the duration of sleep.
Melatonin has been used successfully for sleep enhancement in healthy individuals, as well as to reduce feelings of jet lag during global travels. This natural hormone is also being tested as a sleep aid with the elderly and other populations. In addition, studies are focusing on whether or not melatonin can help improve sleep patterns in individuals with depression.
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May Help Shift Workers
Night work is associated with disrupted circadian rhythms, fatigue, accidents, and various diseases. Melatonin may be a helpful solution as it works to regulate sleep and the circadian rhythm.
A clinical trial found that melatonin supplementation helped to increase sleep latency in individuals that worked night shifts. The researchers noted that sleep onset was significantly reduced while subjects were taking melatonin as compared with both placebo and baseline. No adverse effects of melatonin were reported.
Exercise Is A Powerful Sleep Aid
Studies have shown that exercise during the day can improve sleep at night. When we exercise, we experience a significant rise in body temperature, followed a few hours later by a significant drop. This drop in body temperature makes it easier for us to fall and stay asleep. The best time to exercise is late afternoon or early evening, rather than just before bed. Aim for at least 30 minutes four times a week. Aerobic exercises are the best to combat insomnia as they increase the amount of oxygen that reaches the blood.
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Sleep Hygiene Methods To Enhance Sleep
Herbs can reduce symptoms of anxiety, depression, and insomnia, helping you sleep better. To enhance the effect of these natural herbs, follow good sleep hygiene methods.
Sleep disturbances occur when the normal processes of waking and/or initiating sleep do not happen, Dr. Nayantara Santhi noted. This can occur because of a combination of genetic, environmental, sleep habit, and other psychobiological factors.
If the pattern of sleep disturbances continues over time, these factors can create a vicious cycle of ongoing sleep problems with consequences in our waking lives, Santhi continued. As they say, sleep health is as important as diet and exercise for our wellbeing.
Sleep hygiene includes certain behaviors and practices followed throughout the day to sleep well through the night. Here are some important sleep hygiene practices:
- Be consistent about your bedtime and wake-up time dont deviate by more than an hour even on weekends.
- Practice bedtime routines such as taking a warm water bath or shower, brushing your teeth, and reading a book before sleeping.
- Avoid having coffee or caffeinated beverages after 2 pm.
- Avoid strenuous exercises 3 hours before bedtime, though you can do some light stretching exercises to relax your muscles at bedtime.
- Avoid heavy or spicy foods for dinner.
- Avoid electronic devices such as smartphones, TVs, and tablets at least one hour before sleep because their blue light delays sleep onset.
When Should You Eat
Research suggests that the time of day you eat may affect your sleep. We all have an internal body clock that tracks the time of day and, it seems, a feeding clock that tracks meal times.
The research shows that when a mouse eats at irregular times its body clock gets out of sync. When food is limited, the feeding clock overrides the body clock, keeping the mouse awake until it locates food. Studies with mice are not necessarily indicative of humans, but it is interesting to note that sleep patterns may be affected by eating patterns.
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What Are The Side Effects Of Taking Valerian And Melatonin Together
The side effects that Valerian and Melatonin can have, when taken together, ranging from a few minor ones to some major ones.
Since Valerian root is a natural sedating agent, it can make for some minor side effects such as drowsiness, tiredness, headaches, or irritability. It also has the ability to cause nightmares or vivid dreams. But on the other hand, taking Melatonin can cause some major side effects too such as insomnia, disorientation, or even seizures.
So be sure to talk to your doctor if youre planning on taking both of these supplements together to see which is most appropriate for you!
Best Essential Oil: Plant Therapy Nighty Night
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Designed with restless kids in mind, Plant Therapy’s Nighty Night essential oil is a great choice for the entire family. There are many ways to start incorporating this product into your familys bedtime routine.
Plant Therapy suggests applying a diluted amount topically to your childs chest or back of the neck 30 minutes before bedtime, adding a few drops to a warm bath, or diffusing it throughout the night in a diffuser.
This product is the first of its kind to be specifically designed with children ages two to ten in mind, but it’s also suitable for adults and smells divine. Using a blend of soothing, supportive, and relaxing oils such as Lavender, Marjoram, Mandarin, Cedarwood Atlas, Patchouli, Clary Sage, Chamomile Roman, and Blue Tansy extracts, the scent is described as fresh and fruity, with a refreshing herbal and earthy undertone.
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How Can I Increase Melatonin Levels Naturally
Exposing yourself to sunlight in the morning hours and avoiding very bright light an hour or a couple of hours before bedtime allows melatonin levels to increase naturally. Melatonin secretion is influenced by your bodys circadian rhythm. The circadian rhythm is your internal clock maintaining a healthy sleep-wake cycle.
Melatonin is a hormone of darkness and increases after dusk. This serves as a signal for the brain to prepare for sleep. Because light suppresses melatonin, its good to not be exposed to very bright light in the evening hours.
Benefits Of Valerian Root
Valerian root is known as an anxiolytic, which means it has calming, relaxing, and even anti-anxiety properties. Research has shown that this root can help to improve their sleep quality, increase the amount of nightly sleep, and help them fall asleep more quickly.
This herbal supplement has also been found helpful to treat some insomnia symptoms such as waking up in the middle of the night or feeling groggy when waking up and having difficulties falling asleep.
Users also believe that valerian root can be used as an aid for anxiety symptoms. Others have reported feeling relief from hot flashes.
While there is much to understand about this herbal supplement, it is also important to know there is preliminary evidence that it can help to manage some of these symptoms. If you are curious about learning more about valerians root benefits as a sleep aid, you can watch the following video:
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Best For The Bedroom: Indie Lee Pillow Mist
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Thinking about adjusting your bedtime routine? If so, you might want to consider adding a pillow mist as part of your wind-down ritual. We all have an innate cue to tell us when to start winding down for sleep called the circadian rhythm however, there are other ways we can also cue our body to know sleep is coming. One way to signal sleep is through scent.
Indie Lees Pillow Mist combines chamomile and lavender essential oils to support a soothing, calm sleep. Indie Lee is a clean skincare brand, so you can feel good about bringing it into your bedroom or adding it to your travel packs for moments of jetlag.
The brand keeps their products free of 1,300+ banned ingredients, including parabens, mineral oil, sulfate-based detergents, synthetic fragrance, petroleum-based ingredients, phthalates, phenoxyethanol, formaldehyde, and GMO ingredients.
Consider Natural Ways To Tackle Insomnia
There are other ways to tackle insomnia and ensure that you get a good nights sleep every day. Some of the natural ways to tackle insomnia are easy to implement too. They include:
- Exercise and weight reduction
- Minimizing the use of stimulants
- Minimize the use of alcohol
- Making the bedroom comfortable for sleep
These natural ways to fight insomnia among others are very effective if insomnia is not being caused by a disorder.
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What Are Some Health Conditions That Lack Of Deep Sleep Can Cause
There are a few health conditions that lack of deep sleep can cause:
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High blood pressure.
These are just a few of the health conditions that can be caused by lack of deep sleep. If you’re not getting enough deep sleep, it’s important to talk to your doctor. They can help you identify the underlying cause and find a solution.