The Power of Sleep - Lesson 5 - Additional Support: Supplements and Alternatives
For some people, supplements can support the sleep process. Melatonin, magnesium glycinate, and L-theanine are among the most popular and effective. Herbal remedies like valerian root, passionflower, and chamomile can also help induce relaxation. Others may benefit from amino acids like glycine or 5-HTP, which influence serotonin and melatonin production. Topical magnesium and aromatherapy options like lavender spray may also ease physical tension and create a calming environment. Use supplements with care, and always consult your healthcare provider if you’re unsure.
Magnesium Baths for Sleep
Taking a warm bath with Epsom salts (magnesium sulfate) 30- 60 minutes before bed may help relax your muscles, calm the nervous system, and promote a deeper sense of relaxation. While the science on magnesium absorption through the skin (transdermal) is still emerging, many people report feeling more relaxed and sleeping better after regular use.
Benefits may include:
Muscle relaxation and reduced soreness
Lowered stress levels
Promotes parasympathetic (“rest and digest”) nervous system activity
A calming bedtime ritual that signals it’s time to wind down
Tip: Add 1- 2 cups of Epsom salt to a warm (not too hot) bath and soak for 15-20 minutes. You can enhance the effect with a few drops of calming essential oils like lavender or chamomile.
Note: While generally safe for most people, those with kidney issues, open wounds, or certain medical conditions should consult a healthcare provider before regular use.
THC, CBD, and Sleep
Cannabis compounds like THC (tetrahydrocannabinol) and CBD (cannabidiol) are increasingly used by individuals seeking natural sleep aids, but they work in different ways and can produce very different effects.
THC is the primary psychoactive compound in cannabis. It can help some people fall asleep faster by reducing the time it takes to enter sleep (sleep latency). It may also decrease REM sleep, which can benefit individuals with PTSD who experience nightmares. However, regular THC use can reduce overall sleep quality over time, interfere with the natural sleep cycle, and lead to tolerance, meaning more is required to achieve the same effect.
CBD, on the other hand, is non-psychoactive and does not produce a “high.” It may help reduce anxiety, ease physical discomfort, and promote a sense of calm, all of which can contribute to improved sleep quality. Unlike THC, CBD does not appear to suppress REM sleep and may support overall sleep architecture when used appropriately.
It's important to note that responses to both THC and CBD can vary significantly by individual, and more research is still emerging. Additionally, the legal status of cannabis products differs by state. In some areas, access to THC is limited to medical use or prohibited altogether; while CBD is more widely available, though even that can be subject to local laws.
If you're considering using THC or CBD as a sleep aid, be sure to consult with a healthcare professional and check the regulations in your state.
