Insomnia is a condition where a person has difficulty or is unable to sleep well even though they have the time to sleep and the environment is conducive to sleep. There are various ways to help overcome insomnia, one of which is through the use of natural sleep aids.
Using natural sleep aids is considered a relatively safe and effective option for overcoming sleep difficulties, especially when compared to the use of chemical medications.
Recommendations for Natural Sleep Aids that Are Easy to Find
Basically, insomnia can be treated by doctors by prescribing sleeping pills and melatonin supplements or through psychological therapy. In addition, to help treat insomnia, there are several recommendations for natural sleep aids that can be considered, including:
1. Lavender
Lavender is the first recommended natural sleep aid. This is because the aroma of lavender flowers contains linalool, which can interact with the GABA chemical compound in the brain to help the body relax. Additionally, the aroma of lavender flowers can help lower heart rate and blood pressure, thereby helping to induce drowsiness.
2. Valerian Root
Valerian root is one of the natural sleep aids that can be used to overcome insomnia. According to a study published in The American Journal of Medicine in 2006, taking supplements or extracts of valerian root in doses of 300–900 milligrams before bed can help improve sleep quality.
This herbal supplement is still considered safe if consumed in the short term. However, it should be noted that valerian root supplements are not recommended for treating insomnia in pregnant women, nursing mothers, and children.
3. Foods Containing Glycine
Glycine is a type of amino acid that plays an important role in the body's nervous system. Additionally, this amino acid is believed to help overcome difficulty sleeping at night. According to the Journal of Sleep and Biological Rhythms, glycine can help someone fall asleep faster and improve sleep quality.
Moreover, there are several types of foods that contain glycine, such as peas, spinach, eggs, fish, and cabbage, which can be consumed to help induce sleep. By consuming these foods, a person can stimulate the production of glycine in the body, providing positive effects in overcoming insomnia and improving the quality of night rest.
4. Carbohydrate-Rich Foods
One easy way to fall asleep quickly is by consuming sufficient amounts of carbohydrate-rich foods. This is because carbohydrates can facilitate the entry of sleep-regulating substances into the brain, making someone feel drowsy more quickly.
In addition, consuming carbohydrate-rich foods before bed can increase the body's glycemic index, which can lead to more quality sleep with longer sleep duration. Therefore, this method is quite effective as a natural sleep aid.
However, make sure to consume carbohydrate-rich foods at least 3 hours before bedtime to avoid digestive issues, such as bloating and GERD. For safety, it is better to choose foods containing complex carbohydrates, such as whole wheat bread, oatmeal, corn, potatoes, and legumes, to be healthier.
5. Foods Containing Melatonin
Another way to overcome insomnia is by consuming foods that contain melatonin. Melatonin is the body's natural hormone that functions to regulate the circadian rhythm, which is the pattern that governs body functions over 24 hours, including wake and sleep times. Therefore, melatonin is an important compound to consider to help overcome difficulty sleeping.
In addition to being naturally produced by the body, melatonin can also be obtained through foods or supplements. Some types of foods that contain melatonin include eggs, cherries, and goji berries.
6. Milk
Milk is also recommended as a natural sleep aid because it can help increase the production of melatonin in the body. For optimal results, ensure to choose milk that has undergone pasteurization, does not contain high sugar and fat, and make sure you do not have lactose intolerance. However, the effectiveness of milk for overcoming sleep difficulties still requires further research.
7. Chamomile Tea
One of the recommended natural sleep aids to overcome sleep disorders is chamomile tea. Like milk, chamomile tea can help increase the production of melatonin in the body, thus inducing drowsiness.
Additionally, chamomile tea can help the body relax and reduce anxiety, which can help improve sleep quality.
8. Kiwi Fruit
Another way to induce drowsiness is by consuming 2 kiwi fruits before bed. This is because kiwi contains the hormone serotonin and high antioxidants that can trigger drowsiness and help improve sleep quality.
9. Foods Containing Magnesium
Magnesium is a type of mineral that can help act as a natural insomnia remedy, as magnesium functions to regulate the sleep cycle and quality. Therefore, it is important to meet the daily magnesium intake to overcome difficulty sleeping or insomnia.
For adult men, the recommended magnesium intake is about 350 milligrams per day. Meanwhile, the recommended intake for adult women is 300–320 milligrams. Some types of magnesium-rich foods that can be consumed to help maintain sleep quality include avocados, bananas, dark chocolate, and others.
10. Red Ginseng
Red ginseng is also an herbal plant believed to help overcome difficulty sleeping or insomnia naturally. Consuming red ginseng regularly is known to help reduce stress, which is often a cause of difficulty sleeping.
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