Bedtime Routine

Natural Supplements to Add to Your Bedtime Routine

Prescriptions medicines can be addictive and cause other major health issues, so it’s not a surprise that many people do not want to take the plunge into taking them if they can help it.

Those wishing to improve their quality of sleep without medication have several options in the natural realm of supplements. However, they should still speak to a doctor before adding any of them to their bedtime routine.

Even though these supplements are natural, they can interact with other prescription medications or underlying health issues in an unhealthy way. Those who have a history of liver issues should make sure that it is safe for them to take these supplements.

Supplements to Try


Melatonin is a hormone that your body naturally produces to regulate its circadian rhythm. Melatonin comes in an immediate release form and an extended release form. Those who struggle to get to sleep would benefit from immediate release melatonin. Those who struggle to stay asleep would benefit from the extended release form.

Those who take blood thinners, like warfarin, or have a risk of seizure due to any other medical conditions should not take melatonin because of the increased risk of bleeding and seizures.


CBD Oil Cancer

CBD is a shortened name for cannabinoids. It is extracted from hemp, specifically cannabis sativa. It is a non-psychotropic cannabinoid that does not include THC.

CBD is turned into oil, known as CBD oil, that many touts as being extremely effective in helping people sleep. It is thought to reduce anxiety and convulsions and to work as a mild sedative. However, CBD oil needs to be studied further in order to make definitive claims about its health effects.

Users should double-check their state laws to ensure that it is legal for them to use CBD oil before ordering it for themselves.


Valerian root is an herb native to Europe and parts of Asia. It has been found to help a user fall asleep 15 to 20 minutes faster, as well as improving sleep quality and reducing anxiety. However, it may take up to four weeks to work before the user notices a marked improvement. It also thought to help those who are going through withdrawals from prescription sleep medicines.

Users have reported having nausea, headaches and morning grogginess when they take valerian. Users should make sure not to drink alcohol or use other sleep aids while they are taking Valerian in order to avoid compounding its effects unintentionally. It can be taken safely for 4 to 6 weeks at a time.

Those who take Xanax or benzodiazepines should avoid using valerian.

Supplements to Avoid:


Caffeine is powerful enough and long-lasting enough to keep those who use it awake long into the night if they are not careful. Caffeine can stay effective in the human body for up to eight hours after being taken. Those who drink caffeinated beverages or take caffeine pills should make sure that they avoid doing either within 8 hours of their bedtime.

Those who do not see improvement after 4 to 6 weeks using any of these supplements to talk to their doctor to see if there is an underlying issue that is causing their sleep problems. Prescription medication may be a better choice for those people.

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