The natural health industry has been pushing the idea of using supplements as an alternative to prescription medications for decades now, but it’s only recently that scientists have been able to determine whether or not these supplement-based solutions are actually helpful.
In the case of benzodiazepines, which are commonly prescribed to treat insomnia and other sleep disorders, researchers found that there were indeed effective alternatives that don’t come with as many side effects. Here are seven of them.
CBD Oil to help treat your insomnia
There is some evidence that CBD oil may be effective in treating sleep problems.
For example, a study published in August 2017 in the journal Neurotherapeutics found that CBD treatment reduced REM behavior disorder (RBD) symptoms in people with Parkinson’s disease.
RBD is a rare condition that causes people to act out physically during dreaming and REM sleep. CBD oil is also being studied as a treatment for anxiety disorders.
Although research has not yet shown that CBD works for anxiety, studies show that CBD may reduce anxiety-related behaviors in rats.
CBD oil is a potentially promising treatment for depression and anxiety disorders. However, more research is needed before doctors can know for sure if it works.
A small study published in March 2018 in the Journal of Neuropsychopharmacology found that CBD may help reduce stress levels and improve positive emotions among people stressed out by chronic pain.
The researchers looked at 40 healthy adults who took either 600 milligrams of CBD or placebo pills every day for three weeks while undergoing pain therapy.
The results showed that those taking CBD reported lower stress levels than those taking placebo pills-and their skin conductance levels (measures of physiological or psychological arousal) were significantly lower as well.
The FDA has approved two drugs based on cannabis plant components: dronabinol and nabilone.
Melatonin a safe alternative to benzodiazepenes
Melatonin is a naturally occurring hormone that affects your sleep and wake cycles. It helps regulate the circadian rhythms-the 24-hour cycle of physical, mental, and behavioral changes that repeat over a period of time (circadian comes from Latin words circa, meaning approximately, and dia, meaning day).
When taken as a supplement in appropriate amounts, melatonin can be useful for people with insomnia or other sleep problems.
However, before taking melatonin it’s important to note that some prescription medicines can interact negatively with it. For example, using them together could result in too much fatigue throughout the day or night.
Check with your doctor first if you have any medical conditions or take any prescription medications so they can recommend an appropriate dosage of melatonin.
Valerian Root: A natural sleeping aid
Researchers have found that valerian root is just as effective as benzodiazepines in reducing anxiety. Just be sure to check with your doctor before taking any supplements.
You can find valerian root at most health food stores and in capsules, tea bags, or powder form.
Some people also enjoy using it in herbal teas or as a tincture with other herbs like hops and passionflower – however, you take it, remember that it might take several weeks before you see an effect on your sleep habits.
Ashwagandha: An adaptogen to help get to sleep
In a 2015 study published in Evidence-Based Complementary and Alternative Medicine, researchers compared ashwagandha with alprazolam (Xanax) for anxiety.
The results showed that ashwagandha was comparable to alprazolam in reducing anxiety and improving sleep quality.
When comparing doses of 1,500 mg per day of ashwagandha and 0.25 mg per day of alprazolam, both drugs achieved similar reductions in depression, sleep latency, and cognitive dysfunction with no significant differences between them.
Ashwagandha was more effective than alprazolam at reducing social anxiety but also caused greater fatigue.
Kava Kava – a sleeping aid.
Kava kava is one of nature’s most effective sleep aids and muscle relaxants, but unlike benzodiazepines, kava has few negative side effects.
People with anxiety or sleep disorders often treat their symptoms with medications that are potentially addictive and can be dangerous in high doses.
Kava offers a natural alternative to prescription drugs like Xanax and Ambien, as well as over-the-counter options like Tylenol PM and Unisom.
In fact, kava has been used by Pacific Islanders for centuries to help them relax and get a good night’s rest. Today, people in Western countries have also discovered its therapeutic properties.
Studies suggest that taking a kava supplement may improve mood and reduce feelings of stress and anxiety-which could help people fall asleep faster at night. This herb might also boost alertness during waking hours without causing drowsiness later on.
Researchers think these benefits come from compounds called kavalactones, which act on certain receptors in your brain (like those for GABA). They say that, unlike some anti-anxiety medications, there’s no risk of becoming dependent on kava if you take it properly (in moderation).
While research shows that taking 200 mg of an extract standardized to 70 percent kavalactones helps promote relaxation, many experts recommend taking smaller amounts (100 mg) before bedtime.
Chamomile Tea: A relaxing non-caffeinated drink
The pleasant aroma and warm taste of chamomile tea can help you fall asleep quickly, leading many people to rely on it as a sleep aid. The American Academy of Family Physicians reports that due to chamomile’s mild sedative properties, it can be used on occasion as a natural alternative for benzodiazepines.
However, since chamomile doesn’t appear to cause drowsiness in everyone who takes it, consider it only if you believe it could help your sleep issues. For best results, steep three bags of chamomile tea in 1 cup of boiling water and drink before bedtime every night.
St. John’s Wort
St. John’s wort is an herb that has been shown in some cases to be as effective as pharmaceutical sedatives (like benzodiazepines) for short-term treatment of insomnia, with few side effects. It’s even more effective when combined with traditional herbs.
How does it work?
As a serotonin reuptake inhibitor, St. John’s wort affects brain chemicals in a way that can induce sleep, but unlike benzodiazepines or other common sleep aids, it doesn’t have addictive qualities and can be used safely on a regular basis.
Results vary widely depending on the person and the quality of the product, so talk to your doctor before trying it out.
Final Thoughts
The results showed that Melatonin is most effective in treating sleep problems, followed by Valerian Root, Passion Flower, and Chamomile.
Melatonin took about two weeks to work, whereas Valerian Root showed effectiveness within a few days.