Falling asleep can often be a real challenge, but luckily there are plenty of natural sleep aids that can help. In fact, some foods and drinks contain specific compounds that can improve parts of the sleep cycle. This means that such natural products help you both fall asleep and stay asleep. Since poor sleep quality can affect every aspect of health, this knowledge would be quite useful for many people. Read on to learn more about the options and how to prevent sleep disorders naturally.
Are natural sleep aids more beneficial than traditional medications?
First and foremost, it is important to understand that most supplements are not as well regulated as medications. In addition, manufacturers do not necessarily have to prove that their products work. You also don't even have to prove that they are safe or that they deliver what they promise to deliver. There is also usually a lack of data on the effectiveness of natural products, which does not necessarily mean that they are not effective. In most cases, there is a lack of research that can scientifically confirm this effect. However, most health-conscious people preferwhen sleep disorders occurTry non-prescription alternatives first. They hope that certain home remedies will help them sleep, and there are numerous good reasons for this.
Non-prescription sleeping pills and such foods are usually considered natural products that help you fall asleep. They promote relaxation, relieve anxiety and improve sleep quality. Accordingly, many natural sleep aids are also associated with other health-promoting behaviors such as improved digestion and pain relief.Getting enough sleep, can be as simple as changing routines, diet or habits. Additionally, you can always try non-medical approaches first. The main advantage is that such remedies tend to have fewer side effects than their prescription counterparts.
Many sufferers fear that taking prescription medication can lead to them becoming dependent on the drug. In this case, they may experience withdrawal symptoms if they decide to stop using it. They may also have more difficulty falling asleep after stopping use. In contrast, short-term use of natural sleeping pills usually does not lead to dependence. They have a low risk of side effects or complications. When it comes to herbs, you should take them with caution. Consult your doctor about possible interactions between an herb and any medical conditions or medications.
How insomnia affects and what helps against it
Sleep quality and duration can affect a variety of medical conditions, such as obesity, diabetes, cardiovascular disease, hypertension, etc. However, getting enough sleep can often be almost impossible. According to information, a third of the world's adult population suffers from sleep disorders. Many chemicals, amino acids, enzymes, nutrients and hormones work together to promote good sleep and regulate the sleep cycle. These include tryptophan, melatonin, gamma-aminobutyric acid (GABA receptor), calcium, potassium, magnesium, pyridoxine, L-ornithine, serotonin, histamine, acetylcholine, folate, antioxidants, vitamin D, B vitamins, zinc and copper.
Although many foods contain small amounts of these sleep-promoting compounds, only some have high concentrations that could potentially affect a person's sleep cycle. Taking into account traditional knowledge and scientific research as well as nutritional profiles, below are some of the most effective natural products that help you fall asleep.
Chamomile and chamomile tea as natural sleep aids
The herb chamomile is a traditional remedy for insomnia. Researchers believe that a flavonoid found in it called apigenin is responsible for chamomile's sleep-inducing properties. In addition, apigenin appears to activate GABA receptors, which is a process that stimulates sleep. Although research has found only weak evidence that chamomile can improve sleep quality, a warm cup of chamomile tea can be a calming ritual to mentally prepare for bed. Although there is no typical dosage for chamomile, you can use the herb in a variety of ways. Take dried chamomile flowers to make tea or steeped tea bags found at your local grocery store.
In addition, this tea helps with digestion, soothes and heals the skin, relaxes muscles and can even relieve headaches. However, you should not use chamomile if you are allergic to rags or anything else in the Asteraceae family. Therefore, consult your doctor or an allergist before use. Accordingly, if you take chamomile capsules or tablets, you should not take more than the recommended dose. Otherwise you may experience nausea and vomiting. You should also not use chamomile if you have a hormonal disorder.
Eat nuts like almonds or walnuts before bed
Almonds contain high doses of melatonin, a hormone that helps regulate sleep and wake cycles. A serving of approximately 30 grams of whole almonds contains 77 milligrams (mg) of magnesium and 76 mg of calcium. These two minerals can contribute to muscle relaxation and sleep. In addition, almonds are also a healthy evening snack as they are rich in unsaturated fatty acids and low in sugar and saturated fats.
Walnuts also contain several compounds that promote and regulate sleep, including melatonin, serotonin and magnesium. Each 100g serving of walnuts also contains other nutrients that may help with sleep, such as 158 mg magnesium, 441 mg potassium, 98 micrograms (µg) folate and 98 mg calcium. Alsodried walnutsare rich in melatonin, but researchers have not yet proven a solid link between eating these nuts and improved sleep.
Consumption of sour cherries for sleep disorders
Sour cherries are close relatives of sweet cherries. However, they offer more nutritional value and their juice is a proven source of melatonin and tryptophan. Previous research has shown that these fruits can help people sleep longer, almost an hour and a half more per night. If you don't have trouble falling asleep but tend to wake up way too early, tart cherry juice might be right for you. So consumption might be worth trying if you have mild insomnia.
Researchers speculate that antioxidants called polyphenols in tart cherries may also positively influence sleep regulation. They also concluded that the anti-inflammatory properties of tart cherries could help reduce pain after strenuous exercise and improve cognitive function. In addition, tart cherries are also a good bedtime snack as they are rich in fiber, vitamin C and vitamin E.
Fatty fish as natural sleep aids
Oily fish can help improve sleep as it is a good source of vitamin D and omega-3 fatty acids. These are two nutrients that help regulate serotonin. This hormone is largely responsible for establishing a fixed sleep and wake rhythm. Fatty fish are also typically rich in several other sleep-promoting nutrients. For example, a 90-gram piece of wild salmon fillet contains 416 mg of potassium, 25 mg of magnesium, 170 mg of phosphorus, 0.54 mg of zinc, 2.7 mcg of vitamin B-12, 21 mcg of folate and 10 mg of calcium.
Study participants who ate wild salmon for 6 months fell asleep faster and functioned better during the day than those who ate chicken, beef or pork with the same nutritional value. The researchers concluded that these benefits were primarily due to an increase in vitamin D levels, as well as possible improvements in heart rate regulation due to the omega-3 content.
Green salads such as lettuce or romaine lettuce hearts for insomnia
Salads and seed oil can help treat insomnia naturally and promote good sleep. Some people even claim that lettuce has a mildly calming and hypnotic effect. Researchers believe this calming effect is due to the n-butanol portion of the plant, specifically a compound called lactucin. Research showed that mice that received n-butanol fractional preparations had an increase in sleep duration and a decrease in sleep latency, or the time it takes to fall asleep. The scientists concluded that green lettuce not only increased sleep duration in mice, but could also protect cells from inflammation and damage caused by stress during sleep disorders.
The potential effect of kiwi against insomnia
Some research has also looked at the connection between kiwi consumption and sleep. In a small study, people who ate two kiwis 1 hour before bed for 4 weeks experienced improved overall sleep time and sleep efficiency, and also took less time to fall asleep. If kiwi is beneficial for sleep, it may be because the fruit also contains many of the sleep-promoting compounds mentioned above.
Warm milk as a classic food for falling asleep
Drinking warm milk is a classic method and common home remedy for insomnia. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D and melatonin. However, the childhood association many people have between a warm cup of milk and going to bed may be more effective at promoting sleep than tryptophan or melatonin. Like a cup of tea, a warm cup of milk before bed can be a relaxing nighttime ritual. Low-fat milk is therefore suitable because it is nutritious and low in calories. Each cup of low-fat milk contains approximately 7.99 grams (g) of protein, 300 mg of calcium, 499 international units (IU) of vitamin A, 101 IU of vitamin D, and 101 calories.
More natural sleep aids to try
Aside from food, other traditional or alternative remedies that can improve sleep include valerian root, St. John's wort, passionflower tea, barley grass powder, hops, ginseng tea, lavender oil, kava, and more. However, it is best to speak to a doctor before taking any new supplements to make sure they do not interact with other medications or affect existing medical conditions. Some lifestyle and diet changes can also help improve a person's sleep and sleep cycle. These include:
- avoiding foods that can cause heartburn, such as spicy or rich foods
- avoiding caffeinated drinks shortly before bedtime
- eating whole grains instead of white bread, white pasta and sugary foods
- avoiding skipping meals
- drinking water throughout the day and staying hydrated
- regular training or physical exercise
Many foods contain nutrients, chemicals, and other compounds that help control the body's sleep cycle. Preliminary studies show that different types of nuts, fruits and seafood can improve sleep. People have been using other foods and drinks to treat insomnia and improve sleep for decades. Most potentially sleep-promoting foods are nutritious and cause little harm, so they should be safe in moderation for anyone without allergies. To reap the potential benefits of some sleep-inducing foods, try eating the food a few hours before bed to reduce the risk of indigestion and heartburn.
