You are likely to remember that night when you were lying in your bed, staring at the ceiling, and thinking about all your current issues altogether. Such situations happen to many people and they are always tempted to take a pill as an instant aid and go to sleep fast.
Though, your organism may signal in such a way that something goes wrong. It may be just your lifestyle, drinking a lot of coffee, watching videos before bed, surfing the Internet too much, or using other gadgets late at night. Though, bad sleep can be a symptom of some psychological or physical disorder which is impossible to cure just with a sleeping aid.
Since there are lots of people who are struggling for a restful night’s sleep, businesses dealing with supplements for sleeping are flourishing. Despite many chemical medications, more and more people nowadays than ever are looking for natural sleep aids. This article deals with the most efficient natural sleeping remedies that can help you live a healthy life.
The Importance of Good Sleep for Your Health
Good sleeping at night can enhance learning processes, improve memory and decision-making ability. They say that sleeping healthily at night can even help develop creativity. On the contrary, there is a higher risk of heart disease, obesity, diabetes, and stroke if your night sleep is poor or insufficient.
Sleep is as essential for life as physical exercise and a well-balanced diet. The benefits provided by its good quality include:
- better concentration and work productivity;
- lower risks of weight gaining;
- better regulation of calories;
- greater physical ability and athletic performance;
- a substantial decline in heart disease risks;
- greater emotional intelligence and the ability to effectively socialize;
- depression prevention;
- reduction of inflammations in the body;
- strengthening of the immune system.
Thus, you cannot neglect your sleeping problems if they appear because sleep is an essential component of your entire well-being.
Chemical Medications vs. Natural Aids to Sleep
Medical treatment and chemical sleeping pills are not the best option for solving your sleeping problems. Their effect is temporary, and next time you will face the same problem again. Moreover, most of those pills are rather addictive, so they can make your insomnia still worse demanding bigger and bigger doses.
Remember that all sleeping pills have certain side effects. The most common of them are:
- drowsiness in the morning and the whole next day;
- trouble concentrating;
- dry mouth;
- muscle aches;
- rebound insomnia.
The severity of these side effects depends on the dosage and type of drugs, of course. Though, you need to remind yourself of these symptoms to withstand the temptation to relieve your insomnia in such a simple way.
Concerning all these facts, you had better switch to natural sedatives for sleep and special aids whose side effects are not so severe and whose effectiveness has been tried out for ages. Though the scientific evidence is mixed and sometimes confusing, mind taking natural herbs and components for sleep improvement. These aids do not have so many side effects, and some of them are full of vitamins and microelements that are necessary for your healthy life.
Best Natural Sleep Aids Ever
So, what is the most effective natural sleep aid? There are, in fact, many of them to choose from. Among the best natural sleep aids let’s regard the following ones:
One of the most common natural minerals is magnesium. Apart from regulating the brain and heart functions, it is also one of the best natural sleeping aids. Its efficiency is based on binding to neurotransmitter receptors. That helps reduce stress levels and calm down. Consuming enough magnesium improves the sleep-wake cycle and helps get rid of sleep problems in a natural way.
Magnesium can increase the brain production of gama-aminobutyric acid (GABA) that has a calming effect. It is especially important to take this natural sleep remedy for elderly adults who do not have consistent blood magnesium levels. It helps maintain blood pressure, blood sugar, and cholesterol at the proper levels.
Another name of this natural amino acid is L-5 hydroxytryptophan, and it is present in your body. Your organism gets it from specific types of food, such as beans, nuts, oats, seeds, and tofu.
The aid helps increase sleep time and fall asleep faster. In your body, tryptophan is turned into serotonin. In its turn, it is changed into melatonin, the primary amino-acid that helps fall asleep. 1 gram of 5-HTP per day improves your sleep quality to a great extent.
Jujube is a plant containing a lot of natural nutrients. It is widely-used for gastrointestinal problems, heart disease, and stress issues. It is also believed to provide shields against cancer cell development. Jujube berries are known for their two phytochemicals that effectively fight insomnia. They are flavonoids and saponins.
The jujube fruit aids can also block inflammation, maintain the immune system, lower blood sugar, and support heart and brain well-being. It can enhance the digestive function by treating constipation as well. They are used whole and in the supplements.
This amino acid is naturally found in tea leaves. It is able to reduce levels of substances emitting from anxiety and stress. At the same time, L-theamine can increase the levels of dopamine, GABA, and serotonin.
This amino acid is also great at releasing alpha brain waves that appear during REM sleep and enhance relaxation. The daily supplement of the amino acid should contain 200-400 mg.
This is the name of the plant that is applied for oppressing the symptoms and consequences of stress and anxiety. It has come from the South Pacific Islands. The components of the kava plant, known as kavalactones, can bind to GABA receptors and other neurotransmitters. That helps slow down brain activity leading to a sleepy mood.
The root is usually prepared as tea, though it can also be consumed in the form of a supplement. Though, remember that its use can be associated with severe liver damage because of the low quality of such supplements. So, try to buy them certified and approved by reputable medical organizations.
Passion Flower (Maypop)
Passionflower also increases GABA levels and slows down brain activity. It is the strongest natural aid for anxiety symptoms. Its first use for sleep improvement was tried in North America.
Passionflower intake is completely safe for adults. Its effect depends on the form it is consumed. More benefits are provided when taken as a tea than pills or supplements. However, some studies do not support the effectiveness of this natural sleep aid for children.
This plant has been used as a dietary supplement since ancient times for curing nervousness and insomnia. Valerian comes from Asia, though it is native to Europe nowadays as well. Its roots help raise levels of GABA. That reduces brain neuron activity, helps quieten down the central nervous system, and provides sound and healthy sleep. It is also used for releasing the symptoms of menopause.
300-900 mg of valerian that is taken before bed improves the quality of self-rated sleep. The side effects are just minor ones, such as dizziness in some people. Mind some precautions before using it long-term or in pregnant and lactating women.
Melatonin is one of the natural hormones produced by the pineal gland. This gland is found in human and animal brains. You can also find melatonin in synthetic pills.
Melatonin levels are highest in the evening and lowest in the morning. So, it is helpful to use this substance when your natural sleeping cycle is interrupted, for example, by shift work or jet lag.
Melatonin can also fight inflammation, support extra-weight loss, and regulate the behavior of children suffering from neurodevelopmental disorders.
Taking melatonin in pills has its precautions. If consumed in high doses or too often, it can cause stomach problems and headaches. You can take not more than 3-10 mg of melatonin before bed.
This natural amino acid plays a great role in the functioning of the nervous system. Accordingly, it helps get a better quality of sleep. When taken immediately before going to bed, it reduces the feeling of tiredness after awakening the following morning. It also helps fall asleep quickly. The action of this natural sleeping remedy is connected with lowering the body temperature that provides signals about the body’s readiness for sleep.
Glycine can be bought in the form of pills or powder to be diluted in water. Some foods such as eggs, beans, bone broth, fish, spinach, poultry, cabbage, white meat, and kiwi fruit are rich in glycine.
This plant naturally soothes and relaxes the nervous system. It is also used for relieving the symptoms and treating some neurological disorders. The very scent of lavender helps calm down and relaxation. That is why it is used in bathroom oils, lotions, shampoos, bedtime teas, and candles.
Smelling the lavender aroma for just 30 minutes before going to bed can greatly improve sleep quality. It is especially obvious in young individuals and females. Testing the effects of lavender aromatherapy in elderly people has shown the impact similar to traditional sleep pills. It, practically, does not have any side effects as other natural sleeping remedies.
The Bottom Line
Remember that high-quality sleep is as important for your organism as regular exercising and healthy diets. If you have trouble while falling asleep, frequently stay awake at night, or wake up in the morning feeling tired and depressed, try the supplements that contain natural sleep aids described in this article, and your sleep quality will improve.
Though it is difficult to say what the best natural sleeping aid is, try out and find something for yourself. That is sure to change the overall quality of your life for the better.