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.

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Obstructive sleep apnea is a common form of apnea, defined as the cessation of breathing during sleep.

The muscles in the body relax during sleep. However, if the muscles at the back of the throat relax too much and then collapse, they will block air from entering the lungs, causing a lack of oxygen.

When the brain senses that the body is deprived of oxygen, it will make your body gasp for air and take a stand, waking you up and breathing normally.

Some people may experience this condition only once or twice a night. This condition is known as sleep apnea (sleep apnea).

Others may share it so often that it causes them to be sleep-deprived and feel tired in the morning. It is called obstructive sleep apnea.

Obstructive sleep apnea deprives your organs of the oxygen they need, leading to complications such as an irregular heartbeat.

However, with proper treatment, these can avoid these complications.

Cause Condition

Infants, children, and adults can have obstructive sleep apnea. In infants and children, the most common cause is swollen tonsils.

In adults, obstructive sleep apnea occurs when the tonsils enlarge and block the passage of breath.

Too much tissue at the back of the throat, such as the uvula and soft palate, can cause obstructive sleep apnea.

Other causes are a tongue larger than average or a deviated septum.

Although the cause of sleep apnea is known, several factors can put a person at a higher risk of having this problem, such as:

• Heredity – If a person inherits a narrow airway, the risk of having this problem is high
  Hypertension
• Thick neck – If your neck is greater than 17 inches for men and 16 inches for women, you may have obstructive sleep apnea. A thick neck is usually synonymous with a narrow breath.
• Smoke
• Age – Although people of any age can develop obstructive sleep apnea, the problem is more common in those aged 18 to 60.
• Family History
• Nasal congestion
• Gender – Obstructive sleep apnea is more common in men than women.

If left unchecked, the chances of complications can increase. These include fatigue throughout the day, heart problems, difficulties with drugs and surgery requiring general anaesthesia, and eye problems.

Main Symptoms

Obstructive sleep apnea usually presents various symptoms; the most common is loud snoring.

Another common symptom is sleep deprivation, which results in excessive daytime sleepiness, morning headaches, mood swings, irritability, and even depression.

Many people don’t care about their condition, but they should care. Obstructive sleep apnea usually causes various health problems, some of which can be life-threatening.

If you experience any of the symptoms mentioned above, you should consult a general practitioner or family doctor.

Types of Treatments Available

Patients suspected of having obstructive sleep apnea should consult a family doctor or a doctor who can provide an examination or make a referral to a sleep specialist, depending on the severity of the condition.

A physical exam will be conducted, including assessing abnormalities and checking the patient’s blood pressure, weight and neck circumference.

After a physical exam, the doctor will focus on determining the severity of the condition by performing polysomnography. This test records heart and breathing rates, blood oxygen levels, brain and leg waves, and eye movements.

Once the patient’s condition is identified, the doctor will formulate a customized treatment plan or if there is a blockage in the throat or nose, refer the patient to an ENT specialist.

The most common forms of treatment for obstructive sleep apnea are devices such as continuous positive airway pressure (CPAP), mouthpieces, and medications that can reduce daytime sleepiness.

Surgery will be recommended if these treatments fail to treat the condition.

The most common forms of surgery are Uvulopalatopharyngoplasty (removal of tissue at the back of the throat), jaw surgery (involves moving the jawbone forward), and Pillar surgery (which involves placing a small implant in the soft palate or making a surgical hole in the neck).

Pillar surgery will only be performed if other surgical procedures fail to treat the condition and obstructive sleep apnea has progressed to a life-threatening situation.

This surgery also called a tracheostomy, involves inserting a metal or plastic tube through an opening in the neck so air can pass through the blocked part of the throat.

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Have you tried to sleep but still have trouble breathing? Take it easy. There are various breathing techniques that you can do before bed. You can also do it when you wake up in the middle of the night to make it easier to fall back asleep.

Curious about what these techniques are? Here are options you can try starting tonight:

Breathing techniques for better sleep

1. Breathing technique 4-7-8

You can do this technique anywhere without taking much time. Instead, do this technique in a sitting position with your back straight.

How to do the 4-7-8 breathing technique, namely:

• Open your mouth while doing this technique.
  
• Exhale deeply while making slow exhalations.
  
• Inhale slowly through your nose for a count of 4, pressing your upper and lower lips together.
  
• Hold your breath for a count of 7, then exhale again for a count of 8 while exhaling a long sigh.
  
• Repeat the same thing eight times.

2. Three-part breathing technique

Many people like breathing techniques to support this one deep sleep position because it is the simplest. Here are the steps to do it:

Sit upright, then take a long, deep breath through your nose.
Once it feels maximal, exhale slowly while focusing on yourself and your mind to feel more comfortable.
Repeat the same thing 5-8 times.

It would be better to close your eyes during this three-part breathing technique. The goal is that your mind can be more focused during inhaling and exhaling.

3. Alternate nasal breathing technique

This breathing technique to make the quality of sleep better and restful is said to help reduce stress afterwards. Immediately, here are the steps you can take:

• Sit with the body upright and legs crossed.
  
• Place your left hand in an upturned position on the left thigh while the fingers of your right hand are on the right nostril.
  
• Exhale completely, then close the right nostril.
  
• Inhale deeply through the left nostril that is still open.
  
• Repeat the same on the left nostril, with the right hand looking up at the right thigh.
  
• Do this activity for 5 minutes.

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What is the best sleeping position for shortness of breath? Well, see the following explanation!

Choosing the correct sleeping position has a vital role in health for those with breathing problems. Why?

The reason is the wrong sleeping position can worsen the health condition of the respiratory system. You could run out of breath while sleeping in the wrong place.

You’ve probably thought that sleeping on your back is the best sleeping position for breathing. Unfortunately, sleeping in this position can exacerbate breathing problems and cause you to snore.

Meanwhile, sleeping in a prone position is also not suitable for breathing. This position can cause shortness of breath and several other health problems, such as pain in the neck area.

Well, sleeping on the left side is suitable for breathing. This sleeping position can optimize your breathing. How could that be?

A study has shown that sleeping on your side can reduce the potential for snoring and treat sleep apnea, a sleep disorder associated with breathing problems.

In that study, 50% of patients with mild obstructive sleep apnea and 19% with moderate obstructive sleep apnea experienced up to a 50% reduction in sleep apnea symptoms that occurred during side sleep.

Not only that but sleeping on your side can also reduce the intensity and severity of sleep apnea. Therefore, it can conclude that this sleeping position is the best for you to breathe.

Breathing problems that require certain sleeping positions

In general, a good sleeping position to make it easier to breathe is on your left side. However, some breathing problems require particular sleeping positions, such as:

1. Chronic obstructive pulmonary disease

If you have Chronic obstructive pulmonary disease (COPD), ensure that a good pillow supports your head and neck. When sleeping, position the body sideways to the left.

Then, bend your knees partially on the legs attached to the mattress. Meanwhile, the portions that are not connected to the bed are straight.

According to the British Lung Foundation, this sleeping position can help when you’re out of breath, especially when COPD symptoms are on the way.

2. Breathlessness

A good sleeping position for breathing is on the left side. However, if you experience shortness of breath, you can make modifications or slight changes to the place.

For example, when sleeping on your side, try sandwiching a pillow between your legs while a different pillow supports your head.

However, to prevent shortness of breath during sleep, you can sleep on your back. However, use a comfortable pillow, and place another pillow under your knees. Meanwhile, your knees should be bent.

3. Sleep apnea

Sleep apnea is a sleep disorder in which breathing occasionally stops while you sleep. So, to not reduce the quality of your sleep, it is vital to sleep in the correct position.

Sleep apnea patients’ best sleeping position for breathing is sleeping on the left side.

In addition, this sleeping position can also overcome insomnia and GERD, two health problems that can trigger sleep apnea. The side sleeping position is also suitable for blood flow.

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Sleep is the most enjoyable activity and certainly healthy. However, this activity can create problems for those who have respiratory issues.

You should start looking for a good sleeping position for breathing if you feel you have breathing problems.

A good sleeping position is also needed to maintain the quality of your sleep at night. To find out which sleeping positions are good, consider some of the information below.

Best sleeping position for breathing

There are a variety of good sleeping positions for breathing that it can try tonight. However, of course, there are pros and cons that you will feel. Here are some choices of sleeping places that you can try to launch your breath:

1. Sleep on your back

The easiest sleeping position is on your back. This position will keep your head, neck, and spine in a comfortable place. Adding a small pillow under the authority is good to provide extra comfort. So, you can prevent neck pain when you wake up later.

Sleeping on your back with your feet elevated using a pillow can also relieve symptoms of swelling in your feet after a long day of activities. Try placing 1-2 pillows on your knees to relieve joint muscle pain. Even so, the prone position is still at risk of causing snoring.

2. Sleeping sideways

You could say this sleeping position is better for those who have respiratory problems. The sleeping work facing the side can be done to the right or left. Of course, each part has its advantages and disadvantages.

Sleeping on your side will reduce the risk of snoring and other sleep disorders. It will also reduce pain in one part of the body. Side sleeping is also quite good for pregnant women who have difficulty sleeping when their stomach gets bigger.

Unfortunately, sleeping on your side is dangerous for your internal organs. Gravity will make the organs below withstand the weight of the organs above. In addition, sleeping on your side for a long time will cause shoulder and hip pain.

3. Prone

Prone sleeping position is quite popular and comfortable to do. You can put the chest and stomach on the mattress and the face on one side. This position is also recommended for smooth breathing.
Make sure you are on your stomach on the soft and fluffy part. Try adding a pillow or mattress on top of the surface is hard.

However, don’t do this for too long. The reason is that sleeping on your stomach for a long time will suppress the lungs and make them unable to expand fully. In addition, sleeping on your stomach will increase the risk of neck, shoulders, and upper back pain.

4. Sleeping half sitting

This position can be considered comfortable while sleeping. You need to praise higher until the part of the head rises about 20-30 degrees. Sleeping in this position will prevent you from snoring and make your body more relaxed.

When you get the right position, you can simultaneously relieve pain in the back. However, this position can only be done one way and not too long. It means you can no longer move to the right or left if you want to change jobs.

5. Fetal position

This sleeping position is similar to sideways work. The difference is your knees are bent towards your stomach to curl up. This position is highly recommended for those of you who have a habit of snoring and women who are pregnant.

Even so, sleeping curled up will cause pain to those with joints. Curling up will make your back feel like it’s turning. You can add pillows in the back and legs to lower the pressure.

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The best sleeping position for blood circulation plays a vital role in the health of our body.

The reason is that with the correct sleeping position, sleep quality will also increase and impact long-term health. Because sleeping for a long time, can not necessarily be said to be of quality.

Conversely, if you sleep for a long time but pay attention to your sleeping position to the maximum, this temporary sleep time can be very high.

The best sleeping position to improve blood circulation is considered necessary because if blood circulation is not smooth, it can inhibit blood, oxygen, and essential nutrients throughout the body.

Signs of circulatory disorders are most often seen in swollen feet or hands. Blood flow that is not smooth is not a condition but a disease symptom. Reporting to Healthline, several causes of circulatory disorders include obesity, diabetes, heart disease, and problems in the arteries.

Best sleeping position for blood circulation

Is your favorite sleeping position sleeping on your side? A good sleeping position is on your right or left side.

There are several ways to do this sideways: with hands straight down to prevent acid reflux and avoid neck and back pain.

According to several experts, if you want the best sleeping position for blood circulation, if you like a sideways place while sleeping, then choose sideways to the left side only. Because sleeping sideways to the right side will suppress blood vessels and inhibit smooth blood circulation.

It’s not that the left side of your body doesn’t have blood vessels. It’s just that there are more important and small blood vessels on the right side of your body, and when you turn to the left, you won’t block the flow of blood.

The best sleeping position for blood circulation is not the only one. Another way you can do it is to launch blood circulation.

Raise your feet before going to sleep

In addition to choosing the best sleeping position to improve blood circulation, regularly lifting your legs before bed can relieve pressure on the blood vessels in your legs.

Lifting the legs above can also improve blood circulation and reduce leg swelling. It doesn’t take long to reap the benefits of this simple routine. Swipe your feet and lean them against the wall for 20 minutes before bed.

Regular exercise

Exercise is the primary way to improve blood circulation. The recommended exercise to improve blood circulation does not need to be grandiose. You just regularly exercise walking.

Once your routine is established, you can switch or try more intense sports like running, swimming, cycling, etc. The thing to remember is to avoid excessive or too exhausting exercise.

Massage

Another way to improve blood circulation is massage. It not only stimulates blood flow in the body but can also provide relaxation.

The pressure by a gentle on the body can improve blocked blood circulation. Massage movements help remove lactic acid from the muscles and enhance the circulation of lymph fluid in the body.

Lymph fluid carries metabolic waste from muscles and internal organs, helping lower blood pressure and improve body functions.

Stretch

Stretching a few minutes several times a day can also be a natural blood circulation remedy. Stretching can increase blood flow to our tissues and organs.

Most people spend their time sitting in the same position all day long. To prevent health problems, take the time to get up from your seat and do some light stretching.

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Have you often found it challenging to fall asleep at night since the COVID-19 pandemic hit? Relax, you’re not alone. Research shows that many people experience insomnia during a pandemic.

Many factors cause it, ranging from being quarantined at home worrying about uncertainty to activities considered less diverse.

Amid this phenomenon, recently, a viral video on TikTok shares tips on falling asleep in just two minutes. That video was uploaded by a fitness trainer from Montreal named Justin Agustin.

According to him, 96 percent of people who apply these tips can fall asleep just two minutes after closing their eyes.

Wow, how do you do that? Come on, take a peek at the following explanation!

Tips To fall asleep in 2 minutes.

Justin Agustin’s video recently went viral on TikTok for his military sleep tips to help people fall asleep in two minutes. The video has received nearly 6 million views on the social media platform.

“96 percent of people who master this technique can fall asleep within two minutes of closing their eyes,” he said.

Agustin explained that he developed this technique in the military to help soldiers fall asleep more easily anywhere and anytime, even when on a battlefield that may be noisy and not ideal conditions for falling asleep.

Well, for those interested in applying sleep tips in the style of military personnel, you can follow the information shared by Agustin in the video.

To fall asleep in 2 minutes, there are two critical processes that you must go through, namely clearing your mind and imagining a calming scenario.

Both of these processes can help you release your mind’s burden and make your body more relaxed.

You can try to imagine the atmosphere of a calm lake with a clear blue sky. Or you can also imagine lying in a hammock in a room with minimal lighting.

Maybe while imagining the scenario, your mind will drift to various places. But when you’re distracted, try saying “don’t think” 10 times to keep yourself relaxed and focused on your breath.

Launching from various sources, you must practice this trick regularly for at least six weeks to fall asleep in just two minutes. Are you interested in trying?

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