How to improve sleep? Although it is common to have occasional sleepless nights, insomnia is the inability to sleep through the night that interferes with daily activities. Among the natural remedies, there are three remedies that have been proven helpful, and others with poor or inconclusive results.
Since chronic sleep deprivation can be linked to a number of health problems (such as diabetes, hypertension and depression), it is important to consult your doctor and avoid self-medication. Although you may be tempted to turn to an over-the-counter sleeping pill, there are many natural remedies to consider.
Here are 5 natural ways to improve sleep
1. Melatonin
Melatonin is a hormone that your body produces naturally.
The cycle of production and release of this hormone is influenced by the day’s cycle – melatonin levels naturally increase in the evening and decrease in the morning. Melatonin supplements have therefore become a popular sleep aid, especially when your body’s melatonin production system is disrupted, for example due to jet lag.
Melatonin can improve sleep quality in people suffering from sleep disorders. Melatonin appears to reduce sleep latency and increase sleep duration. Melatonin supplements appear to be safe for adults when used for short periods of time.
2. Valerian
Valerian (Valeriana officinalis) is a herbal home remedy, infused as a tea or taken as a supplement, which is commonly used to reduce anxiety, improve sleep quality and act as a sedative.
According to studies measuring sleep quality, valerian affects levels of one of the body’s calming neurotransmitters, gamma-aminobutyric acid (GABA). It also relieves muscle cramps and is believed to help reduce menstrual pain.
Valerian is usually taken one hour before bedtime. The standard dose is 450 milligrams (mg). If taken during the day, valerian can cause drowsiness.
3. Chamomile tea
Chamomile is a herb traditionally used to reduce muscle tension, ease digestion and reduce anxiety, which can help improve sleep. Drink a cup of hot chamomile tea after dinner. But don’t drink it too close to bedtime, as you may have to get up in the middle of the night to go to the bathroom.
Some other herbs that are often used for insomnia are hops, passionflower and kava. Like chamomile, they have not been proven effective in studies.
4. Lavender
Lavender produces purple flowers which, when dried, have a variety of domestic uses. In addition, the relaxing scent of lavender is thought to improve sleep. Several studies have shown that simply smelling lavender oil is not enough to improve the quality of sleep.
Although lavender aromatherapy is considered safe, oral intake of lavender has been linked to nausea and stomach pain in some cases. Essential oils are intended for aromatherapy and not for oral ingestion.
5. Magnesium
Magnesium is a mineral that is involved in hundreds of processes in the human body and is important for brain function and heart health. In addition, magnesium can help calm the mind and body, making it easier to fall asleep.
Studies show that the relaxing effect of magnesium may be partly due to its ability to regulate the production of melatonin. Magnesium is known to relax muscles and induce sleep. Magnesium also appears to increase levels of gamma aminobutyric acid (GABA), a brain messenger with calming effects (23Source of Confidence).
On the other hand, increasing your magnesium intake by taking supplements can help you optimize the quality and quantity of your sleep.
If you’d like to try them, you can find most of the above in some form or another online. Remember that quality sleep is just as important to overall health as eating well and exercising regularly. Nevertheless, many people have trouble falling asleep, wake up frequently, or fail to wake up feeling rested. This makes it difficult to maintain optimal health and well-being.
Before taking medication, try to incorporate good sleep habits into your routine, such as avoiding electronic devices in the bedroom and limiting caffeine intake before bedtime. The above supplements are one way to increase the likelihood of getting a good night’s sleep.