Sleep is a precious commodity in our day-to-day lives. It rejuvenates our bodies and gives us time to heal, rest and recover after a long day. Thus, getting enough sleep during your sleep cycle is essential.
With that said, the number of people who have insomnia globally is scary. These insomniacs either can’t get sleep or generally don’t reach the necessary sleep quota every night —which is about seven to nine hours. For this problem, there are various solutions, including over-the-counter drugs or natural sleeping aids.
If you have insomnia, some slight life changes like incorporating natural sleep aids into your life may help. You need to get your full sleep to function optimally the next day. Below are some natural sleep aids you could try to improve your condition.
Natural Sleep Aids for Your Sleepless Nights
Our natural sleep cycle, or circadian rhythm, is what you need to be in sync with to improve your sleeping patterns. People with insomnia have an irregular sleep cycle. Thus, they can’t experience deep sleep or any sleep at all.
Here are natural sleep aids that will improve your sleep cycle to give you deep sleep.
Chamomile is a pretty popular herb. It’s widely used to treat jet lag, and as a sleep aid, it functions exceptionally well. You can find chamomile at any tea section in your local health foods.
Chamomile has impressive sleep-promoting properties. They originate from its high apigenin levels, a chemical compound or bioflavonoid binds to the benzodiazepine receptors in your body. There is plenty of evidence that supports chamomile tea as a natural remedy to help insomniacs sleep. A study conducted in 2017, including 60 people, all aged above 60 years, found that chamomile tea significantly improved their sleep quality.
This was after their sleep quality was tested and assessed using the Pittsburgh Sleep Quality Index.
In essential oil form or capsule, lavender is often marketed as a remedy for both insomnia and anxiety. Moreover, the smell of lavender alone can invoke sleep by making you feel tired.
The claims around lavender and its sleep aid properties have concrete scientific evidence to back it up.
A study in 2005 observed the effects of lavender aromatherapy on the quality of sleep in both young women and men. The results of these tests were positive, indicating that lavender can indeed help you get that deep sleep you’ve been looking for.
Passion Flower Will Help You Get A Restful Sleep
Passion Flowers have numerous benefits, some of them being anti-anxiety and calming effects. Anxiety can affect the quality of sleep you get because your brain can’t “turn off” for you to gain deep sleep. The calming effects of the passionflower will help your brain relax and cease your anxious bouts of sleeplessness.
Various clinical trials have proven that passionflower is as effective as a prescribed drug in reducing anxiety, unlike prescribed drugs which carry side effects such as drowsiness and job performance issues. Passionflower is a powerful anti-anxiety and natural sleep aid that will not cause any signs of tiredness the following day.
Valerian Root will Induce Sleep.
The valerian plant has roots that offer relaxation and sedative effects. These two properties make the valerian root an effective natural sleep aid. The properties of the valerian root modulate gamma-aminobutyric acid (GABA), and this creates the never-calming effects in your brain.
GABA operates by blocking any brain signals that may cause anxiety and giving the user a calming effect. It’s also an excellent natural remedy for anxiety. The valerian root is available in capsule form, but the most preferred method of ingesting it is tea.
Ginkgo Biloba Herb
This herb is extracted from the maidenhair tree, a tree native to China and very ancient. Ginkgo Biloba being a natural supplement like Anti-Estrogen has various advantageous properties. Some of them include; promoting cognition, enhancing relaxation, improving your heart’s functionality, treating anxiety, and improving deep sleep quality.
Although the scientific backing behind Ginkgo Biloba as a natural sleep aid is not vast, the little available shows its positive effects in inducing sleep among insomniacs.
This is an amino acid found in black and green tree leaves. The herb is a contributor to deep, refreshing sleep. L- Theanine is sold as an over-the-counter natural remedy and is often combined with similar herbs that boost deep sleep. Moreover, L-theanine increases your body’s production of serotonin, dopamine, and GABA.
This is the fourth most abundant mineral in our bodies. It’s essential for various bodily functions but also plays a critical role in the sleep cycle. Magnesium interacts with GABA to give you optimal sleep. In some cases, magnesium deficiency is linked directly to insomnia.
If you find it difficult to fall asleep or find deep sleep, the natural sleep aids listed above may be a good starting point. So many people worldwide find it hard to fall asleep is mind-blowing and safe; natural alternatives against prescription medication are the best solution to combat their insomnia. Keep in mind that these natural aids will work best if they go hand in hand with a change in your lifestyle to encourage deep sleep.