Getting a good night's sleep can be difficult if you're an adult struggling with anxiety. Insomnia and other sleep disturbances are common among individuals facing anxiety, and desperately seeking relief is understandable. But before turning to pharmaceuticals or over-the-counter drugs for aid, there are non-intrusive natural sleep aids available that can help combat sleepless nights without compromising your long-term health. We have compiled five of the best natural sleeping aids for adults dealing with anxiety - read on for more information!
1. Valerian Root
Valerian root is native to Asia and Europe. Its root is frequently used as a natural remedy for anxiety, depression, and menopause symptoms. Valerian root is also one of the most often used natural sleep aids in the United States and Europe.
According to a review, menopausal and postmenopausal women whose sleep quality and sleep disorder symptoms improved after using valerian. According to another study, heart surgery patients who took 530 mg of valerian per night for 30 days experienced significant increases in sleep quality, latency, and duration compared to those who took a placebo.
However, the majority of benefits observed in these trials and research were subjective. Instead of using objective measurements of sleep, like brain waves or heart rate, they relied on participants' subjective assessments of their own sleep. Other studies have shown that the benefits of valerian are, at best, slight. It could, for instance, cause a minor enhancement in sleep latency.
Short-term valerian root use appears to be safe for adults, with only minimal adverse effects. Despite the lack of objective evidence supporting valerian, adults may wish to test it themselves. However, the safety of valerian for long-term usage and use in particular groups, such as pregnant or nursing women, remains unknown.
2. Melatonin
Melatonin is a naturally occurring hormone that alerts the brain that it is time to sleep. This hormone's cycle of production and release is affected by the time of day; melatonin levels rise in the evening and decline in the morning. In circumstances where the melatonin cycle is disturbed, such as jet lag, melatonin tablets have become popular sleep aids.
Moreover, multiple studies indicate that melatonin increases the quality and length of daytime sleep. This is especially advantageous for shift workers and those whose schedules demand them to sleep during the day.
Additionally, melatonin may improve sleep quality in those with sleep problems. Specifically, melatonin appears to decrease the time required to fall asleep (known as sleep latency) and enhance overall sleep time.
Despite the fact that some other research has revealed that melatonin does not have a good effect on sleep, these studies are uncommon. Those who have found positive benefits often provide 3–10 mg of melatonin to subjects before night. Short-term usage of melatonin supplements appears to be safe for adults, but more research is needed to determine their long-term effects. In addition, melatonin is not recommended for women who are pregnant or nursing because there is little evidence about its safety and efficacy.
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3. Magnesium
Magnesium is a mineral involved in hundreds of bodily activities, and it is essential for brain and heart health. In addition, magnesium may help calm the mind and body, facilitating sleep. Studies indicate that magnesium's capacity to modulate melatonin production may contribute to its relaxing impact. Magnesium is known to induce sleep and relax muscles.
There are numerous types of magnesium supplements, including ones that combine magnesium with additional sleep-inducing substances, such as glycine or melatonin. According to one study, a combination of magnesium, melatonin, and vitamin B proved beneficial for treating insomnia regardless of the underlying cause. Magnesium appears to enhance levels of GABA, a neurotransmitter with calming properties. Studies reveal that magnesium deficiency may be associated with sleep disturbances and insomnia.On the other hand, boosting your magnesium intake through supplementation may improve your sleep quality and duration.
Compared to a placebo, magnesium supplementation may help older persons fall asleep more quickly, according to an analysis of three studies involving older adults. In a 2011 study, those who took a magnesium supplement containing 225 mg slept better than those who received a placebo. The pill also contained 5 mg of melatonin and 11.25 mg of zinc, making it difficult to attribute the impact solely to magnesium. Notably, both studies were conducted on older persons, who may have had lower magnesium levels in their blood to begin with. It is unknown if these effects would be as pronounced in people with a higher magnesium consumption.
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4. Passionflower
Passionflower, otherwise known as Passiflora incarnata, is a popular herbal sleep aid. It is indigenous to North America and is cultivated in numerous other nations, including Europe, Asia, Africa, and Australia. Studies on animals have demonstrated that passionflower promotes sleep; however, its effects on humans appear to be dependent on the method of ingestion. Another study revealed that participants assessed the quality of their sleep as 5% better after consuming passionflower tea for one week against a placebo tea made from parsley leaves. In a recent study of persons with insomnia, those who took passionflower extract for two weeks had significant improvements in total sleep time, sleep efficiency, and wake time following sleep onset. Although additional research is necessary, passionflower consumption is generally safe for adults and may be more effective when ingested as a tea or extract as opposed to a supplement.
5. Lavender
Lavender, which can be found on nearly every continent, is well-known for its purple blooms, which can be used in the home when preserved. It is claimed that its calming aroma improves sleep quality, especially for people with mild insomnia. Studies demonstrate that lavender aromatherapy helps alleviate symptoms of sleep disturbances, sleep quality, and anxiety. However, oral use of lavender has been associated with nausea, flatulence, and diarrhea. Essential oils are designed just for aromatherapy, not for ingestion. To draw definitive conclusions about the effects of lavender supplements on sleep, additional research is required.
Related Link: 5 Best Kratom for Anxiety: Brands & Types
The Importance of Sleep
A sufficient amount of sleep is vital for one's health. Sleep is necessary for optimum body and brain function. A good night's sleep can enhance your ability to study, remember, make decisions, and even be creative. Inadequate sleep has also been associated with an increased risk of cardiovascular disease, diabetes, and obesity. Despite this, sleep quality and quantity are at an all-time low, with more and more people experiencing poor sleep. Getting a restful night's sleep frequently begins with healthy sleep practices and routines.
Additional Sleep Aids to Consider: Kava & Kratom
The Kratom & Kava Shot from Shot of Joy is a combination of two potent natural compounds that have been utilized traditionally for their calming and relaxing effects. Kratom, a plant-based drug native to Southeast Asia, is well-known for its sedative qualities, which help alleviate pain and anxiety and provide a sense of calm. Kava, a South Pacific root, is renowned for its anxiolytic properties and is often used to alleviate anxiety and increase sleep. These components have the ability to boost each other's effects in a shot, resulting in a more potent sleep aid.
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Using Sleep Aids for Anxiety
We all know how important a good night’s sleep is, but sometimes it can be hard to come by – especially if you suffer from anxiety. Luckily, there are some natural sleep aids that can help you relax and get the rest you need. The next time you’re struggling to fall asleep, try one of these five best sleep aids for adults with anxiety: chamomile tea, lavender oil, CBD oil, magnesium glycinate supplements, or kava kava. Do you have any other favorite natural sleep aids? Share them with us in the comments below! And if you want to learn more about soothing supplements like Kratom & Kava check out our site today.
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