6 Of The Most Effective Natural Sleep Aids
6 Of The Most Effective Natural Sleep Aids
Are you tossing and turning at night desperate for respite? If you’re one of those who has trouble sleeping, you’ve probably tried various solutions for sound sleep. By now, you must have realized that a good night’s sleep is essential for your overall health. Sleep helps your body and brain function properly and improves your memory, learning, and decision-making.
But, many directly go for something like a sleeping pill or a sedative when it comes to falling asleep quickly. Millions across the globe resort to prescription medications or OTC sleep aids. There are a variety of sleeping tablets online to help you aid in a good night’s sleep.
If trying the OTC medications did not work for you, the internet offers way more options than traditional drugs. When every option fails, it is best to turn towards natural remedies to synchronize sleep cycles. More and more people are searching for natural sleep aids. So here we take a look at six of the most effective natural sleep aids that can work wonders to help you sleep better.
Melatonin is one of the most popular and effective natural sleep aids. It is a naturally occurring hormone that affects your sleep-wake cycle. The levels of melatonin rise in the evening and drop in the morning to give better sleep. Typically, our body produces melatonin to regulate the sleep-wake cycle effectively, but melatonin can help if someone has a hard time falling asleep.
It is available both as an over-the-counter supplement and a prescription medication. It reduces the time people need to fall asleep and increase the total amount of sleep time. Moreover, melatonin supplements are safe in adults if taken in average doses.
Magnesium is amongst the foremost common minerals on Earth. It is one of the simplest and natural sleep aids. Reports suggest that insufficient magnesium levels in your body may be linked to a lack of sleep and insomnia. The relaxing effect of magnesium is partly due to its ability to regulate the production of melatonin. It is known to induce sleep by relaxing the muscle.
A study conducted to determine the effect of magnesium supplementation found that people taking magnesium supplements fell asleep faster, for longer, and with fewer awakenings. Magnesium binds to neurotransmitter receptors to lower stress levels, calm your mood, and help you better sleep. Consuming magnesium supplements can help you cease your sleep problems to provide a relaxed sleep.
3. Valerian Root
Valerian root is another botanical calmative that helps make you fall asleep. It acts on the GABA receptors of the brain. The effect of this activity relaxes the central nervous system by decreasing the neuron activity in the brain. This, in turn, boosts drowsiness to help you sleep soundly. Moreover, unlike the sedatives, valerian is non-addictive.
Evidence suggests that valerian might improve sleep quality without producing side effects. A study found that people fell asleep more quickly when they took valerian extract before bed each night. In the United States and Europe, it is one of the most commonly used sleep-promoting herbal supplements.
Another natural sleep aid utilized for thousands of years is chamomile acting as a mild tranquilizer or sleep inducer. Nowadays, many wellness providers are marketing it as a pre-bed beverage. For people with sleep disorders, sipping a cup of chamomile tea is more than just a relaxing nighttime ritual.
Chamomile tea contains apigenin, an antioxidant that helps initiate sleep. Researchers believe that apigenin calms the mind by binding to the brain’s GABA receptors. Further, a study involving new mothers who consumed chamomile tea for two weeks reported better sleep quality.
In the world of aromatherapy, lavender is one of the best options for sleep and relaxation. Experts believe that the soothing fragrance of lavender enhances sleep. The market is currently overflowing with lavender essential oils, lotions, bedtime teas, and candles to solve restless nights.
Multiple studies have shown that engaging in lavender aromatherapy before bed may be enough to improve sleep quality. A randomized controlled trial showed that oral lavender oil preparation (80 mg/day) significantly benefited the overall quality and duration of sleep. It also improved general mental and physical health.
Passionflower is a popular herbal remedy for insomnia. It is one of the most strong aids for alleviating anxiety symptoms that induces calmness to help you get better sleep. Lately, many people are having passionflower tea to improve sleep quality.
Like other natural sleep aids discussed earlier, passionflower also works primarily by increasing GABA levels and decreasing brain activity.
Before you select any of the aforementioned natural sleep aid supplements, consider the factors that keep you awake at night. For some, it may be physical pain, stress, or environmental disruption. For others, it could be a lack of essential sleep hormones or a disrupted circadian rhythm.
You can consult with your doctor to help you find the root of your sleep problems. Then you can choose a supplement that targets the specific cause or causes so you can better tackle the problem. Hopefully, this will help you sleep better.