Contents:
- Medical Video: Having Trouble Sleeping ? Check Out These Foods That Can Help You Improve Your Sleep !
- Various safe natural sleeping pills
- 1. Valerian root
- 2. Chamomile
- 3. Melatonin
- 4. Magnesium
- 5. Passion flower
- 6. Glycine
- 7. Lavender
Medical Video: Having Trouble Sleeping ? Check Out These Foods That Can Help You Improve Your Sleep !
Sleep is a natural human need. Because, the benefits of sleep are mostly associated with health and function of the body and brain. Unfortunately, there are many people who complain of insomnia every night, even though the body feels very tired. So, is there a choice of natural sleeping pills that are safe to use and do not make dependence? Check out the review below, yes!
Various safe natural sleeping pills
1. Valerian root
Valerian is a herbal plant from Europe and parts of Asia. For many years, valerian root has often been used as a natural treatment to treat symptoms of anxiety, depression, menopause, and difficulty sleeping. Yes, for those of you with insomnia, this natural herbal medicine might help.
Some studies have also reported that consuming 300-900 mg of valerian before bed can trigger drowsiness more quickly while improving sleep quality. However, all the results of this study depend on objective measurements taken during sleep, including brain waves and heart rate.
A study published in the American Journal of Medicine states that short-term intake of valerian is still relatively safe for adults, and rarely participants who complain of serious side effects. Most importantly, valerian roots should be avoided by pregnant and lactating women.
2. Chamomile
Just like valerian, chamomile is also a natural sleeping medicine that has been trusted for a long time to fight insomnia. The effectiveness of chamomile to improve the quality of sleep has not been too much studied in detail, but a study conducted on animals has proven the ability of chamomile as a natural sleeping medicine which is certainly safe to use.
You also do not need to find it difficult because chamomile is widely available in the market in the form of tea, extracts, even topical ointments.
3. Melatonin
If you've heard of a hormone that signals the brain to sleep, this is the work of the hormone melatonin. This hormone is produced naturally by the body, precisely in the pineal gland which is in the center of the brain. That is why, the more hormone melatonin that is in the body, the more you feel sleepy.
This statement is supported by a study in the Nutrition Journal, which states that melatonin can improve sleep quality in people who suffer from sleep disorders. In particular, melatonin plays a role in regulating the body's biological clock. This biological clock or circadian rhythm determines when sleepiness comes and how long you will sleep.
Many researchers recommend melatonin supplements to increase hormone production. However, if you want an easier method, you can get it from food sources such as almonds, walnuts, cherries, and oatmeal.
4. Magnesium
Maybe what you all know is that magnesium is important for brain and heart work functions. Apparently, besides that minerals that are involved in hundreds of processes in the human body are useful to help calm the mind and body, thus making you sleep faster.
This was proven in a study that showed that the relaxing effect of magnesium is believed to stem from its ability to regulate the production of the hormone melatonin, which guides your body's biological clock. Meanwhile, other studies have found that magnesium levels that tend to be low in the body affect the appearance of sleep disorders such as insomnia.
Not much different from melatonin, you can increase magnesium levels in the body by taking supplements and food. Nuts, avocados, bananas, milk, spinach, broccoli, mustard greens, whole wheat seeds, and fish, are some foods that can help meet magnesium levels in the body.
5. Passion flower
Passion flower or commonly referred to as Passiflora incarnata, originates from North America which is now widely cultivated in Europe, Asia, Africa and Australia. It's been a long time, this one plant is famous for its popularity as a natural sleeping pill, especially to overcome insomnia.
A study compared the work of passion flower tea with tea from parsley leaves, which was tested in two groups of study participants for one full week. The rule is, both of these teas must be consumed one hour before going to bed.
Overall, the sleep quality of the participants tended to be higher in the group who drank passion flower tea, compared to parsley tea. So far, it seems that passion flower preparations are more useful when processed as tea than supplements.
6. Glycine
Glycine is an amino acid that plays an important role in the work of the body's nervous system. On the other hand, recent studies show that glycine can function also in improving the quality of sleep, by lowering body temperature to indicate it's time to sleep.
Research that looks at the effects of glycine as a natural sleeping drug states that 3 grams of glycine consumed regularly before bed can trigger drowsiness and speed up sleep.
Glycine is available in pill or powder form, which can be dissolved in water. However, you can also get glycine from food sources such as meat, eggs, poultry, fish, beans, spinach, cabbage, bananas, and kiwi.
7. Lavender
Lavender is famous for its bright and beautiful purple flowers. Its distinctive aroma is often used as aromatherapy which is believed to calm the body while accelerating sleep. In fact, several studies have shown that kissing the scent of lavender for 30 minutes before going to sleep is able to improve the quality of sleep.
Not only that, other studies that prove the ability of lavender also state that the scent of lavender has properties that are as effective as conventional sleeping pills, but with the possibility of far fewer side effects.
