If you’re reading this, there is a strong chance you didn’t get perfect sleep last night.

You’re not alone.

Over 70 million American adults – about one in three – experience some form of chronic sleep difficulty on a nightly basis, according to the CDC. This lack of sleep may have profound implications, including mental health problems, injuries, lost productivity at work, and an overall decrease in quality of life.

With so much going on in our lives and a nearly constant flow of information hitting our senses throughout the day and night, it’s no wonder we can’t ever seem to find the time to get some sleep. And when we finally lay down, the stress and anxiety of the day before and the day ahead keep us awake for hours on end. 

But there’s hope. You can finally get the rest you deserve and need with the right wellness approach!

Try these natural medicines to help you relax in the evenings, an hour or two before you retire. They can be taken individually or combined into a potent sleep-enhancing bedtime cocktail.

Kava Kava

Long considered one of the best natural medicines for relaxation, kava kava has been shown in numerous clinical studies to reduce anxiety levels and improve sleep quality.

Kavalactones, the active phytochemicals in Kava, are believed to be responsible for many of its benefits. In clinical studies, kava has shown neuropharmacological benefits, including anxiolytic and anti-depressant properties.

In a study involving patients who took 200 mg of Kava Kava over four weeks, kava demonstrated statistically significant benefits for quality of sleep, sleep disturbances, and recuperative effects after sleep.

The research into this popular plant medicine suggests that kava, taken as a tea or dietary supplement, possesses superior therapeutic effects.

Hemp Based Cannabinol Extract

You’ve heard of CBD oil and its many benefits for stress relief and sleep enhancement.

But there’s another hemp-based cannabinoid you may have never heard of. It’s called CBN, or cannabinol, and is often found in small amounts in full spectrum and broad spectrum CBD oils. It is believed that these tiny levels of CBN, usually present at around 1 milligram CBN per CBD oil dose, may contribute to CBD’s relaxation and sleep-enhancing effects.

Like CBD, cannabinol is extracted from cannabis and can be isolated into a highly concentrated powdered compound. This powder, usually containing a concentration of CBN in excess of 98%, can be blended into a pure CBN oil that is anywhere from three to eighty times stronger than the CBN dosage found in CBD oil blends.

CBN can be purchased as a pure isolate oil and added to your evening sleep regimen. It can be safely combined with your CBD oil dose and even blended into your evening tea.

Chamomile

Speaking of tea, if you haven’t regularly used chamomile tea to help you relax in the evenings, now is the time to give it a try.

You can even infuse it with CBN oil for maximum relaxation support.

Chamomile is a well-known sleep aid, a mild tranquilizer, and a natural sedative. Researchers believe these effects result from a flavonoid in chamomile called apigenin that binds to benzodiazepine receptors sites, creating anticonvulsant and depressant actions in the central nervous system.

Chamomile is most often taken as a tea or dietary supplement, but studies show that inhaling the vapor of chamomile oil is also helpful for reducing stress.

Overall, chamomile is safe and non-toxic. In addition to its benefits as a stress reducer and sleep aid, adults or children often take it to relieve gastrointestinal discomfort, ease the symptoms of colds and sore throats, and promote overall health.

Valerian Root

Valerian is another powerful natural sedative most often taken to reduce stress and induce relaxation, especially in the evenings. It has been used for centuries by cultures across the world. In the modern age, Valerian is the most common herbal remedy to induce sleep in the United States and Europe.

Studies have shown that it helps users fall asleep faster and improve the overall quality of sleep. In a systemic review that combined data from numerous clinical studies and over 1,000 patients, there was a better than 80% chance that those taking valerian root reported improved sleep compared to patients who took a placebo.

Taking valerian for several weeks produces the most beneficial results. The effective dosage range for Valerian root is between 50 mg and 200 mg daily. It can be taken as a dietary supplement, tea, or ingested orally.

Melatonin

When you discuss natural sleep aids with others, the natural supplement melatonin always seems to make its way into the conversation, and for a good reason.

Melatonin is a naturally occurring hormone in the human body that helps to regulate our circadian rhythm and sleep cycle. It is produced by the body during the evening hours to signal to the body that it’s time for sleep. Imbalances in how melatonin is produced can occur with exposure to light during bedtime hours. This causes hormone production to be blocked and often leads to difficulty falling asleep.

According to the National Center for Complementary and Integrative Health, Melatonin supplementation may help to counteract hormone production issues.

Taking melatonin has been shown to help with delayed sleep issues, jet lag, child sleep disorders, and anxiety-related conditions.

It doesn’t take much melatonin to help with sleep. Dosages usually range between 1.5 mg and 5 mg about an hour before you typically fall asleep.

Making Natural Medicines Works For You

Everyone is different, so different treatment plans may be needed depending on your specific needs and how your body responds to natural supplements.

The remedies mentioned above can be taken individually or combined to produce an effective nighttime “cocktail.”

For example, making a tea that includes valerian root, kava kava, chamomile, and an infusion of CBN oil may help relax the central nervous system, decrease the time it takes to fall asleep, and increase deep sleep.

Start by experimenting with low dosage amounts of each natural medicine individually. Once you are comfortable with the specific dosage, try combining them until you find a blend that works best for you.

Most importantly, be sure to give each one some time. It may take several days or weeks to see improvement and benefits in your sleep cycle.