Melatonin, CBD, and all those natural supplements that help you sleep

Sleep is essential for good health. Experts recommend getting 7 to 9 hours of sleep each night, depending on a person’s age and individual needs. 

Sleep offers extraordinary benefits that many of us underestimate. Among other things, it keeps the brain and digestive system healthy, reduces the risk of chronic diseases, and boosts the immune system. 

Are you looking for natural sleep supplements? In addition to lifestyle changes and melatonin-based products, there is now a growing number of options in the form of dietary supplements or pharmaceutical products containing plant extracts that can help you get a restful night’s sleep. 

Herbal supplements and medications—available as herbal teas, pills, drops, or essential oils—can help you fall asleep faster or manage nighttime awakenings. These natural substances have fewer side effects and do not lead to dependence or addiction, unlike some prescription sleep aids. When used correctly, they can help relieve your insomnia and ensure you get a restful night’s sleep.

Melatonin is probably the best natural sleep aid because it is essential for sleep. It is a hormone naturally produced by the body to regulate the circadian rhythm, and its levels rise mainly at night. It is often referred to as the “sleep hormone.” It is only natural to think that supplementing with sleep hormones can improve sleep disorders, and this has indeed been proven in numerous studies. 

It helps you fall asleep and promotes restful sleep. Thanks to this hormone, a normal and healthy sleep cycle can be restored. Melatonin is found in about 100 plants, including chamomile and St. John’s wort. It is also available as a dietary supplement. With melatonin, you can finally enjoy the benefits of sleep safely. 

Valerian, or St. George’s herb, is an effective plant for inducing sleep. It is widely used to promote sleep and improve sleep quality. This calming and relaxing plant effectively combats insomnia and anxiety without side effects. Valerian extract derives its sedative effect from its binding to GABA receptors. Valerian’s effects on sleep have also been recognized by the World Health Organization (WHO) and the European Medicines Agency (EMA). 

It may also be the most promising medication for treating insomnia in people with bipolar disorder. Bipolar disorder is a mental health condition characterized by a series of severe depressive episodes and manic episodes accompanied by intense excitement. During the manic phase, patients experience high energy levels and insomnia that can last for several days. Valerian can truly enhance treatment for these patients and promote sleep. 

Valerian is more effective in capsule form, as herbal teas are generally not concentrated enough to provide any real soothing effects. 

Some people use this non-psychoactive cannabis derivative to relieve anxiety and promote sleep. 

An article published in 2017 suggested that CBD could be helpful in combating insomnia. According to some studies, taking CBD before bed may be beneficial. While CBD is not a sleeping pill, it works in other ways to help you sleep better. It helps relax muscles and reduces stress and anxiety. As a result, it helps you fall asleep faster and ensures a better night’s sleep. 

Since stress is one of the main causes of insomnia, CBD seems to be the ideal solution for tackling two problems at once. For an even more natural approach, ourCBD flower of the monthlets you discover a new, limited-edition gem every month, selected by our experts for its purity and exceptional relaxing properties.

In medicine, chamomile has countless benefits: 

• relief from inflammation,
• reduction in cardiovascular risk,
• treatment of certain digestive disorders,
• relief from certain skin conditions, 
• improved sleep,
• reduction in anxiety,
• etc.

Today, we’re focusing on its effects in treating insomnia. In fact, the apigenin found in chamomile is an active compound that acts on the brain, and chamomile can effectively combat insomnia and thus promote sleep. Chamomile is an effective sedative without the side effects of conventional medications. Older adults, in particular, often suffer from insomnia. To achieve a calming and relaxing effect, chamomile can be used as an essential oil, in the form of a tea or spray, or as an extract in a dietary supplement—all of which are safe and free of harmful side effects. 

Griffonia simplicifolia is a plant with many benefits. It can help treat depression, anxiety, eating disorders, and migraines, as well as sleep problems and nightmares. 

This plant has been shown to improve sleep quality in adults and children. For example, in children, disrupted sleep can have serious consequences for their development. It is therefore very important for children to get a good night’s sleep. Griffonia simplicifolia can help with this by reducing night terrors. The plant is available in the form of dietary supplements (usually capsules), which are recommended to be taken about half an hour before bedtime. 

Magnesium is a mineral that can help reduce stress and relax the body before bedtime. Magnesium supplements can be taken as pills or added to drinks in powder form. 

However, there is little research in this area. Although some studies have linked magnesium to improved sleep quality, it is unclear whether taking supplements can help treat sleep disorders such as insomnia and restless legs syndrome. Be sure to avoid using magnesium oxide or magnesium citrate to promote sleep. These forms are more commonly used as laxatives.

Iron deficiency is closely linked to restless legs syndrome, a condition characterized by uncomfortable sensations in the limbs and an uncontrollable urge to move them, which can disrupt sleep. Do you think this might be the case for you? Talk to your doctor before treating yourself. Taking iron supplements can mask more serious problems.

In addition, in people who do not have an iron deficiency, taking supplements can lead to iron overload, which can cause organ damage. 

There is a growing body of evidence linking low levels of vitamin D to sleep problems. 

A study of 89 adults with sleep disorders published in 2018⁷ found that when people with low (but not deficient) vitamin D levels took supplements regularly for eight weeks, they reported falling asleep more quickly and sleeping longer, with better sleep quality than those who received a placebo. 

These little purple flowers will surprise you with their powerful calming and relaxing effects. There are three ways to take them: 

• Take orally in the form of lavender essential oil drops: this increases the total duration and quality of sleep, reduces the frequency of waking up, reduces feelings of fatigue, and improves mood. 
• Inhalation: To do this, simply diffuse the essential oils using aromatherapy. Adding a few drops of lavender to your pillow can help you fall asleep quickly and enjoy a good night's sleep. 
• Use on the skin during a massage: This is particularly effective for relieving joint pain. 

It has a complicated name, but it is well known for its sedative and antispasmodic effects. Eschscholtzia helps reduce tension and restlessness before bedtime, promoting restful sleep.

The plant can be consumed as an herbal tea made from the dried above-ground parts, as dry extract capsules, or as a mother tincture. You should avoid driving after taking it, as it has a sedative effect. Also avoid combining it with alcohol. 

The use of St. John's wort dates back to ancient Greece. Known as a natural antidepressant and anxiolytic, St. John's wort is an effective remedy for depression, anxiety, and stress. But it’s not just effective against depression—it also has positive effects on insomnia. It acts on the GABA neurotransmitter receptors in the brain. Because of these effects, it has been shown to reduce the time it takes to fall asleep. To promote sleep, it’s best to use St. John’s wort in the form of a dry extract, tincture, or herbal tea.

Passionflower, or Passiflora, is a climbing plant with beautiful, brightly colored flowers. It is traditionally known for its sedative and anxiolytic effects. Drinking small doses of passionflower as tea may have beneficial effects on sleep quality. Passionflower extract, available in dried form or as tablets, can be considered a sleep aid. It can be taken before bed or when you wake up during the night to relieve anxiety. If you often wake up during the night, passionflower will certainly help you.

The bitter compounds in hops give them calming, relaxing, antispasmodic, and digestive properties. Hops can therefore be used to treat sleep disorders and nervousness. They can be taken as a tea, but we recommend using capsules for better control of dosage.