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Better Sleep Naturally: CBD, Magnesium, and Sleep Routine
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Better Sleep Naturally: CBD, Magnesium, and Sleep Routine

How to improve sleep quality without sleeping pills using CBD oil, magnesium-rich nutrition, and simple habits.

Every third adult has sleep problems. Sleeping pills create dependency and don't provide quality REM sleep. Natural alternatives offer long-term solutions without side effects.

CBD Oil and Sleep

A study published in The Permanente Journal followed 72 adults with anxiety and sleep problems. After one month of CBD oil use, 66.7% reported improved sleep and 79.2% reported reduced anxiety.

Magnesium – The Relaxation Mineral

Magnesium activates the parasympathetic nervous system – the part responsible for relaxation. Pea and sunflower microgreens are excellent magnesium sources.

Evening Routine for Better Sleep

  • ●8:00 PM – Light dinner with microgreens (avoid heavy meals)
  • ●9:00 PM – 15–20mg CBD oil under the tongue (hold 60 seconds)
  • ●9:30 PM – Warm bath or shower (body temperature drop aids sleep)
  • ●10:00 PM – Turn off screens (blue light blocks melatonin)
  • ●10:15 PM – Chamomile tea + reading a book
  • ●10:30 PM – Sleep (same time every day, including weekends)
FoodActive CompoundHow It Works
Sunflower microgreensMagnesium, tryptophanRelaxes muscles, serotonin precursor
AlmondsMagnesium, melatoninNatural sleep regulator
ShilajitFulvic acid, mineralsRegulates cortisol (stress hormone)
PeanutsTryptophanMelatonin precursor
CherriesNatural melatoninDirectly improves sleep

💤 Consistency is key – the body needs 2–3 weeks to establish a new sleep rhythm. Be patient.

Sources / Izvori

  1. Baglioni C, Nanovska S, Regen W, Spiegelhalder K, Feige B, Nissen C, Steinhard J, Riemann D (2020). A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials Evaluating the Evidence Base of Melatonin, Light Exposure, Exercise, and Complementary and Alternative Medicine for Patients with Insomnia Disorder. J Clin Med. PMID: 32580436
  2. Cheah KL, Norhayati MN, Yaacob LH, Rahman RA (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. PMID: 34559859
  3. Mah J, Turner A, D'Anci KE (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. PMID: 33865376
  4. Ferracioli-Oda E, Qawasmi A, Tufik S (2024). Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis. J Pineal Res. PMID: 38888087
  5. Suh HS, Choi S, Lee DG, Kim S, Chung D (2022). Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analyses. Sleep Med Rev. PMID: 36179487
  6. Deshpande A, Irani R, Singhvi A, Zawar C, Kawale S, Bhamre S, Singhvi S, Langade D (2023). Comparative Evaluation of Ashwagandha (Withania somnifera) Root Extract and Melatonin for Improving Sleep Quality in Adults: A Prospective, Randomized, Double-Blind, Placebo-Controlled Study. Cureus. PMID: 38002621

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Faga.bio is a Croatian producer of fresh microgreens, heirloom seeds and Himalayan shilajit. No pesticides, no GMO.

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