Calm Powder, Lemon

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A study in 39 people undergoing hemodialysis found that taking 530 mg of valerian root before bed for 1 month improved sleep quality, anxiety, and depression compared with a placebo ( 20). Diphenhydramine and doxylamine succinate are antihistamines that are sold over the counter. While they’re sometimes used as sleep aids, that’s not their primary use. Additionally, even natural sleep aids are intended to be a short-term solution. If you’re regularly experiencing trouble sleeping, it’s best to talk with a healthcare professional to rule out any underlying conditions. Are OTC sleep aids safe?

Lin PC, Lee PH, Tseng SJ, Lin YM, Chen SR, Hou WH. Effects of aromatherapy on sleep quality: Effects of aromatherapy on sleep quality: A systematic review and meta-analysis. Complement Ther Med. 2019;45:156-166. doi:10.1016/j.ctim.2019.06.006 Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress.One review of three studies in older adults found that magnesium supplementation could help reduce the amount of time it takes to fall asleep compared to a placebo ( 29).

Products that contain licorice root may help relieve digestive symptoms. However, experts are uncertain about the role of licorice in these products. Smoking and alcohol may trigger indigestion and other gastrointestinal conditions, such as gastroesophageal reflux disease (GERD). Pros and cons

Natural Calm Magnesium Powder from Natural Vitality (f. Peter Gillham)

Both alcohol and cigarettes may appear to calm your nerves at first. After taking a drink, however, your anxiety may worsen. A cycle can develop, leading to alcohol dependence. https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/stomach-ache-and-abdominal-pain Another reason to love magnesium? Your heart. Not only does it help maintain healthy blood pressure levels, but it’s also required for normal heart contraction.*

Pesce, M., et al. (2020).Diet and functional dyspepsia: Clinical correlates and therapeutic perspectives. Stretch Your Inner Calf: When you sit, you should stretch one leg out and bend another leg. Make sure that the knee approaches your chest. Pull the bottom of the toe from the leg you bend toward your body and hold this position as long as you can

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The body needs water to efficiently digest and absorb nutrients from foods and beverages. Being dehydrated makes digestion more difficult and less effective, increasing the likelihood of an upset stomach. Side effects that have been associated with specific sleep aids are listed below. Some of these side effects were reported only anecdotally or in a few studies or were observed only in people who received high doses:

Interestingly, some studies have found that CBD could relieve anxiety and act as a natural sleep aid. Tryptophan: One review of four studies found that taking at least 1 g of tryptophan per day could help improve sleep quality and reduce the amount of time participants spent awake in the middle of the night ( 50). Avoiding difficult-to-digest foods may help ease the stomach and reduce discomfort and pain. Additionally, more easily digestible foods, such as fruit and vegetables, may help promote a nutritious, balanced diet. Glycine is an amino acid that plays an important role in the nervous system. It may also help improve sleep. Diphenhydramine is the active ingredient in allergy medications such as Benadryl. Its primary use is not as a sleep drug, but it causes drowsiness and has been used to promote sleep. It is also found in ZzzQuil, Unisom SleepGels, and Unisom SleepMelts ( 58).Glycine also improves daytime performance in individuals who are temporarily sleep deprived, according to one small study from 2012. Doxylamine succinate is the active ingredient in the sleep aid Unisom SleepTabs. It’s also found in Nyquil. Like diphenhydramine, it causes drowsiness ( 59). Dopheide JA. Insomnia overview: epidemiology, pathophysiology, diagnosis and monitoring, and nonpharmocologic therapy. Am J Manag Care. 2020;26:S76-S84. doi:10.37765/ajmc.2020.42769 However, larger doses of ginger may cause side effects, such as gas, heartburn, indigestion, and abdominal discomfort. Exactly how this works is unknown, but glycine is thought to act in part by lowering body temperature at bedtime, signaling that it’s time to sleep ( 40).