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)
| Food | Active Compound | How It Works |
|---|---|---|
| Sunflower microgreens | Magnesium, tryptophan | Relaxes muscles, serotonin precursor |
| Almonds | Magnesium, melatonin | Natural sleep regulator |
| Shilajit | Fulvic acid, minerals | Regulates cortisol (stress hormone) |
| Peanuts | Tryptophan | Melatonin precursor |
| Cherries | Natural melatonin | Directly improves sleep |
Sources
- 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
- 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
- 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
- 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
- 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
- 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
Note: This article is for informational purposes only, does not constitute medical advice and does not replace consultation with a doctor. Consult a doctor before taking any food supplement — especially with chronic conditions, pregnancy or breastfeeding.
