Insomnia

Why it works: GABAergic activity / benzodiazepine-site binding: Skullcap contains flavonoids (e.g., baicalin, baicalein, wogonin, scutellarein) that in vitro and animal studies interact with the...

Instructions: Forms commonly used. • Dried herb / tea (infusion), tincture, capsules / standardized extracts. Clinical trials typically used an oral standardized extract or freeze-dried whole ae...

Warnings: Major safety points (actionable). • CNS depression & additive sedation: Skullcap can produce drowsin...

Studies: Key recent randomized trial (strongest current clinical evid...

Why it works: Neurotransmitter effects: Glycine is a simple amino acid that acts as both an inhibitory neurotransmitter (via glycine receptors) and a co-agonist at NMDA glutamate receptors. Thos...

Instructions: Typical effective dose used in trials: 3 grams orally (powder or capsule) is the dose most commonly studied and shown to produce beneficial effects. Wiley Online Library. Timing: T...

Warnings: General safety: Glycine taken orally appears well tolerated in short-term human studies at the 3 g d...

Studies: Inagawa et al. / Yamadera et al. — randomized crossover / po...

Why it works: GABA modulation: Valerian contains multiple active constituents (valerenic acids, valepotriates and other compounds) that appear to influence the gamma-aminobutyric acid (GABA) sys...

Instructions: Common preparations: tea (infusion), standardized extracts (capsules/tablets), and tinctures. Clinical trials mostly use standardized dried-root extracts or capsules. Cleveland Cli...

Warnings: Major warnings (do not ignore):. • Additive sedation / dangerous combos: Do not combine valerian wit...

Studies: The evidence is mixed — some trials and analyses show modest...

Why it works: Active alkaloids (protopine, allocryptopine, etc.) — California poppy contains several benzylisoquinoline-type alkaloids. Laboratory and pharmacology work shows some of these compo...

Instructions: Forms commonly used:. • Standardized oral extract / dried-herb capsules — the form used in most clinical studies and commercial sleep products.. • Tea (infusion) — traditional use,...

Warnings: Pregnancy & breastfeeding — safety is not established. Most authorities advise avoidance in pregnanc...

Studies: Trial registration / RCT (28-day, 1000 mg/day) — trial NCT02...

Why it works: Magnesium helps regulate neurotransmitters and hormones that control sleep (it modulates GABA and NMDA signaling, and appears to influence melatonin and cortisol), and it may reduc...

Instructions: Forms commonly used. • Magnesium glycinate (bisglycinate) and magnesium citrate are commonly recommended for sleep because they’re relatively well absorbed and tend to cause less G...

Warnings: Tolerable upper limit (supplemental magnesium). • The Tolerable Upper Intake Level (UL) for magnesiu...

Studies: Abbasi et al., 2012 — double-blind randomized clinical trial...

Why it works: Promotes relaxed brain states without sedation. L-theanine increases alpha-brain-wave activity (an EEG pattern associated with relaxed wakefulness) and counters excitatory neurotra...

Instructions: Typical dose used in human studies: 100–200 mg is commonly used; many consumer recommendations start at 100 mg and increase to 200 mg if needed. Some studies have used higher doses...

Warnings: General safety profile: L-theanine is generally well tolerated; side effects are uncommon and mild (...

Studies: Systematic reviews / meta-analyses:A recent systematic revie...

Why it works: Active compound: apigenin. Chamomile contains the flavonoid apigenin, which binds to benzodiazepine sites/GABA_A-related pathways and appears to produce mild sedative and anxiolyti...

Instructions: Forms people use. • Tea (infusion): the most common, accessible form (dried flower heads).. • Typical home method: 1 heaped teaspoon (≈1–2 g) dried flowers or 1 tea bag per cup; po...

Warnings: Allergic reactions (Asteraceae family). People allergic to ragweed, chrysanthemum, marigold, daisies...

Studies: Randomized controlled pilot trial (BMC Complementary & A...

Why it works: Active constituents: Lavender oil (especially Lavandula angustifolia) contains linalool and linalyl acetate, compounds that appear to produce calming/sedative effects. These consti...

Instructions: A. Aromatic / inhalation (most commonly studied and safest route). • Diffuser: Add ~4–5 drops of 100% Lavandula angustifolia essential oil to an ultrasonic diffuser (follow your di...

Warnings: Skin irritation / allergic contact dermatitis — topical application can cause skin reactions; always...

Studies: NCCIH (National Center for Complementary and Integrative Hea...

Why it works: Main active: cedarwood oils commonly contain cedrol (a sesquiterpene alcohol), plus sesquiterpenes (cedrene, thujopsene). Cedrol is the compound most often linked to sedative effec...

Instructions: A. Inhalation / diffusion (most common for sleep). • Add a few drops to an ultrasonic or electric diffuser in the bedroom 20–30 minutes before bed and leave it running for the firs...

Warnings: Common adverse effects. • Skin irritation / sensitization: essential oils (including cedarwood) can...

Studies: Key human studies / trialsPolysomnography study on cedrol in...

What It Is. Suan Zao Ren Tang is a classical Chinese herbal formula from the Jin Gui Yao Lüe (Golden Chamber). It is primarily used for sleep disturbance with irritability due to L...

Why it works: Melatonin is a hormone your pineal gland produces at night that signals “biological night” to your brain and body. It helps shift the body’s circadian clock and promotes the physio...

Instructions: Adults (general / short-term insomnia). • Dose & formulation: Many guidelines recommend 2 mg prolonged-release (PR) once daily for older adults (≥55) with primary insomnia; immedia...

Warnings: Common side effects (usually mild): next-day drowsiness, dizziness, headache, nausea, vivid dreams o...

Studies: Short summary of what the research shows:Melatonin reduces s...

Why it works: Anxiolytic / GABAergic effects. Several lab and animal studies — and reviews of human data — indicate lemon balm’s constituents can modulate the GABAergic system (GABA is a princip...

Instructions: Forms used clinically: herbal tea (infusion), tincture, capsule/extract (standardized extracts or “phytosome” formulations are common in trials).. Common clinical doses used in tri...

Warnings: May potentiate sedatives / CNS depressants. Because lemon balm has sedative/anxiolytic effects, it c...

Studies: Nutrients (2024) — phytosome extract, double-blind, placebo-...

Why it works: CBD is not a proven, universal cure for insomnia, but it may help some people by reducing anxiety, reducing pain, and modulating sleep physiology via the endocannabinoid system — w...

Instructions: Important: there’s no single, universally recommended medical dose of over-the-counter CBD for insomnia. Below are practical, commonly used guidelines that clinicians and reviews r...

Warnings: Major safety and interaction issues. • Drug interactions (CYP450): CBD inhibits CYP450 enzymes (espe...

Studies: Systematic reviews / reviews (best place to start)Suraev et...