What do you recommend for getting a good night’s sleep, without medication?

Sleep Disturbances

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Q. Dear Terry, “I have a friend who has been using sleep medications for a long time. I’m trying to help her find natural alternatives. What do you recommend for getting a good night’s sleep, without medication?”– Sam G., Odessa, TX

A. Dear Sam, Sleep quality and quantity are both incredibly important to our overall health. While prescription medications can be effective, they also come with a lot of side effects and potential dependency. Natural medicines may be just what your friend needs to fall asleep faster and stay asleep.

Lemon balm has been used medicinally for centuries. It is a calming agent and mild sedative. Recent studies have shown that lemon balm may bind to gamma-aminobutyric acid (GABA) receptors, which help the nervous system calm down.

Lavender is another natural sleep aid. Scientific studies suggest that lavender oil helps to relieve anxiety, has mild sedative properties, and can help with deep sleep. People who use lavender also experience more energy and alertness in the morning.

Mandarin is traditionally used to help settle the nervous system and induce sleep. Scientists believe that the compounds in mandarin peel work synergistically to promote relaxation and sleep.

Lastly, ravintsara helps to relieve insomnia, reduce depression, and alleviate nervous tension.

To assist with a restful night’s sleep, your friend could consider a combination of mandarin zest extract, lemon balm leaf, ravintsara leaf oil, and lavender flower oil. I recommend 250 mg of these ingredients 30 minutes to an hour before bed.

Healthy Regards!

Terry . . . Naturally