Natural sleep remedies that actually work
Valerian root, l-theanine, melatonin, and other natural sleep remedies can help you catch more Zzz’s and wake up refreshed.
Have a hard time falling asleep? Do you wake up in the middle of the night for no reason? Then you might need to tweak your diet! Certain foods and herbs can help prevent insomnia and improve your quality of sleep. Some balance your hormones and boost melatonin levels in the brain. Others help relieve stress and calm your mind. Compared to sleeping pills, these natural remedies are safer and can be safely used on long term. On top of that, they don’t cause addiction.
The harmful effects of sleep deprivation
Sleep deprivation is a serious problem that can harm your health. Actually, it was used as a form of torture in medieval times. Its side effects shouldn’t be taken lightly. When you’re sleep-deprived, your brain can not function optimally. This affects cognitive function, mood, behavior, and memory. You may find yourself unable to focus at work and complete your daily tasks. Some of the most shocking side effects of sleep deprivation include:
- Hallucinations
- Delirium
- Memory loss
- Hormonal imbalances
- Mood changes
- Heart disease
- Weakened immune function
- Increased diabetes risk
- Weight gain
- Suicidal thoughts
- Paranoia
- Depression and anxiety
- High blood pressure
- Insulin resistance
Surprisingly, up to 70 million Americans have a sleep disorder. One in three adults doesn’t get enough rest. According to health experts, three to five percent of obesity cases could be linked to poor sleep. What’s even more shocking is that about 100,000 deaths occurring in U.S hospitals each year are the result of sleep deprivation.
Beware that sleeping pills may not be safe. Some can be fatal in large doses. Their side effects include migraines, heartburn, vivid dreams, uncontrollable shaking, memory problems, daytime drowsiness, indigestion, and changes in appetite. Some people may also experience sleepwalking chest pain, blurred vision, or rashes.
Fortunately, it’s never too late to develop healthier sleeping habits. Simple lifestyle changes, such as cutting back on caffeine, having a light dinner, and drinking herbal teas, can help you catch more Zzz’s and wake up refreshed.
For the start, check out these natural sleep remedies that actually work:
Calcium and magnesium
When used together, calcium and magnesium improve sleep by increasing tryptophan levels in the brain. This combo helps offset any potential cardiovascular issues that might arise from taking calcium alone. Magnesium helps your body transition into a restful state and prevents insomnia. It also aids in digestion and supports brain function.
Valerian root
Valerian is one of the best known sleep-boosters. This herb has a sedative effect and relieves anxiety. In ancient Greece, it was used as a natural remedy for insomnia, headaches, trembling, and stress-related disorders.
According to researchers, valerian root elevates GABA (gamma aminobutyric acid) levels in the brain. This chemical calms the mind and body, which helps induce sleep. In a study, 44 percent of subjects who took valerian reported perfect sleep. Another 89 percent experienced dramatic improvements in sleep quality.
The recommended dosage is 300 milligrams to 600 milligrams before bedtime. Just make sure you don’t mix it with alcohol, anti-seizure drugs, antidepressants, or narcotics. Be aware that valerian may not be safe for pregnant women and people with liver disease.
Melatonin
Melatonin supplements are widely used to treat insomnia, jet lag, and sleep disorders. Your body produces melatonin naturally. This hormone regulates sleep and wake cycles. Certain factors, such as exposure to light before bedtime, aging, and poor nutrition, can affect your its levels.
Supplements contain a synthetic form of melatonin, which can be easily absorbed into the bloodstream. They’re particularly effective for those with depression, memory loss, Alzheimer’s disease, chronic fatigue syndrome, irritable bowel syndrome, and other common health complaints. Melatonin may also help relieve cluster headaches and improve sleep patterns in people who work night shifts.
Chamomile essential oil
Another natural sleep remedy is chamomile. This medical herb boasts antidepressant effects and promotes relaxation. It also relieves stress and anxiety. To reap its benefits, add chamomile essential oil to your bath or inhale its vapors. You can also use lavender oil, which has similar properties.
Wild lettuce
This leafy green is used in homeopathy and naturopathic medicine as a natural cure for insomnia. It’s also a popular choice among those suffering from muscle and joint pain, depression, anxiety, and whooping cough. Its effects are similar to those of opium. The recommended dose is 30 milligrams of extract before bedtime. Wild lettuce can be also used in salads and green smoothies.
L-Theanine
L-theanine is a naturally occurring amino acid that boosts REM cycles and improves sleep. In clinical trials, this compound has been found to induce a sense of calm in people with anxiety. The recommended dosage is 400 milligrams per day. Even though l-theanine doesn’t act as a sedative, it can help you sleep better at night and ward off negative thoughts.
Ornithine
This amino acid raises growth hormone levels and helps reduce ammonia in the gut. Elevated ammonia levels have been linked to stress. Thus, ornithine calms your mind and improves sleep quality. At the same time, it lowers the stress hormone cortisol levels and balances your mood. Take one to five grams to enjoy a better night’s sleep.
Try these natural sleep remedies instead of popping pills. The results are immediate. Aim for at least seven hours of sleep per night and take naps throughout the day. Stay away from stimulants, such as caffeine, alcohol, fatty foods, and sugar. Add more B-vitamins to your diet and eat foods rich in tryptophan, an amino acid that promotes relaxation.
Have you tried any of these natural sleep remedies? Share your experience below!
