Insomnia is a sleep disorder that can harm health. You can do various ways to overcome insomnia, one of them with home remedies. What can be an option?
Eight best natural for sleep aids
In the long term, lack of sleep can be bad for health. This condition can make you more easily sick and prone to accidents while driving.
Generally, doctors will prescribe sleeping pills or melatonin supplements. You may also do therapy to overcome insomnia.
However, there are natural ways that you might consider. Some herbal remedies can also be used as home remedies for insomnia.
1. Valerian root
Valerian root has long been used as a home remedy for insomnia; valerian root is also commonly used to treat anxiety disorders, depression, and menopause symptoms.
According to some studies, taking 300–900 mg of a valerian root supplement before bed can trigger drowsiness more quickly. This herb is also known to improve sleep quality.
All the study results were seen based on measurements taken during sleep. Measurements were made of brain waves and heart rate.
Research in the American Journal of Medicine states its consumption in the short term is relatively safe. However, pregnant and lactating women should avoid this herbal sleeping remedy.
2. Chamomile tea
Chamomile tea is a drink that has a calming effect. These effects can relax the body and mind and make it easier for you to rest.
In addition, chamomile tea is different from tea in general which usually contains caffeine. Tea with caffeine can make insomnia worse in sensitive people.
According to a study in the Journal of Advanced Nursing, chamomile tea can reduce sleep problems in new mothers. Its consumption makes it easier for them to sleep.
This tea is made from dried chamomile leaves, flowers, and stems. To taste more delicious when drunk, you can brew it with the addition of honey and lemon juice.
3. Lavender
Natural sleeping pills are not always in the form of foods or extracts consumed. Herbal sleeping pills are also available in aromatherapy oils, one of which is lavender.
Lavender’s ability to improve sleep quality cannot be separated from its linalool content. This component interacts with the chemical GABA to relax the brain.
When the brain is relaxed, the anxiety and stress that causes insomnia and waking up at night are reduced.
As a result, you can rest more accessible when you inhale this essential oil for stress.
4. Red Ginseng
Several studies say red ginseng can be a natural insomnia remedy. Its consumption is known to reduce stress in the body, which can cause insomnia.
In addition, the various ingredients contained in red ginseng can also help you sleep better and reduce your potential for waking up at night.
5. Passionflower
Animal-based studies show that the active components in passionflower can promote slow-wave sleep or deep sleep.
In addition, this home remedy for insomnia also inhibits the rapid eye movement (REM) sleep phase. In this phase of sleep, there is an increase in blood pressure, fast and restless eye movements, and dreams.
6. Foods containing glycine
Glycine is an amino acid that plays a vital role in the work of the body’s nervous system. This substance can restore the circadian rhythm.
It works by activating NMDA receptors in the part of the brain that controls circadian rhythms. That way, the function of the circadian rhythm can work as it should.
The circadian rhythm is the body’s biological clock regulating the time to wake up and sleep. You can get glycine from a variety of foods, such as:
- fish,
- beef,
- soybeans, and
- chicken meat.
7. Foods with melatonin content
Melatonin is a hormone responsible for supporting the performance of circadian rhythms. With melatonin, you can sleep well.
Disruption of melatonin production in the body can make it difficult to sleep. In addition to being produced naturally from the body, you can obtain this hormone from foods such as:
- mold,
- Cherry fruit,
- milk,
- almonds, dan
- walnuts.
8. Foods high in magnesium
Magnesium deficiency increases your risk for insomnia. Therefore, you must ensure this mineral’s intake is adequately met in the body.
Some magnesium-rich foods that can be used as natural sleeping pills include:
- green vegetable,
- nuts,
- grains, and
- whole grains.
Things to consider before natural sleep remedies
The efficacy of some natural sleeping pills has indeed been proven through several studies. However, its consumption must be by the doctor’s recommendations.
Some drugs can react with other substances, such as benzodiazepines, alcohol, and antidepressants. The reaction caused can make your condition worse.
Home remedies for insomnia cannot be the only solution to overcome insomnia. Clean sleep patterns or hygiene must also be implemented through the following steps.
- Go to bed early and get up early in the morning regularly.
- Avoid drinking coffee or dinner before bed.
- Refrain from playing with the smartphone in the bedroom.
- Apply relaxation therapy before bed.
