Sleep is essential as it allows the body to heal and rejuvenate. One’s health could take a wrong turn without enough sleep. It is essential to find ways of having enough sleep, even though majority of people can’t get or are not able to get enough sleep as recommended. The amount of sleep one needs mostly depends on their age and factors such as general health condition. For instance, adults should have at least 7 hours of uninterrupted sleep each night.Are there sleeping aids for insomnia that work?
- Research has shown that about 40 million people worldwide have a problem going through their daily activities well due to fatigue resulting from lack of enough sleep.
The good news is that you can put a stop unto this by just changing a couple of things in your lifestyle.
Symptoms of insomnia
How do you know you have insomnia? Insomnia is said to have occurred when one has difficulties falling asleep or staying asleep. It is termed as chronic if it happens for at least three nights each week. Even though people experiencing insomnia have tried different sleeping pills, the truth of the matter is that there are a couple of natural remedies that help with insomnia. First here are the signs and symptoms of restlessness:
- Difficulty falling asleep
- Difficult staying asleep
- Trouble falling back to sleep
- Waking up too early
- Struggling to stay awake during the day
- Trouble remembering
Natural sleep aids: do they work?
Our bodies have a natural sleep-wake cycle called circadian rhythm that helps one improve their sleeping pattern by simply adhering to it. Here are top natural remedies to help you get rid of insomnia for good:
1. Eat proper food
Did you know that there are some foods that help you sleep much better? Well in a similar way eating some foods such as those that contain caffeine deprive you of a good night sleep. Tryptophan is an amino acid that helps the brain get into a relaxed and free State. It works similar to the hormones melatonin and serotonin. Tryptophan can be found in foods such as whole grains, spinach, pumpkin seeds and dark chocolate. The foods are also loaded with magnesium.
- Other forms of protein like those that contain serotonin-producing tryptophan like nuts help restore sleep. You can also try the cherry juice that is full of anti-oxidants.
2 Try calcium
Calcium plays a significant role when it comes to regulating the sleep cycle. Calcium tends to be higher during the Rapid Eye movement sleeping periods. If one never gets to REM stage, it could be because their calcium is limited. Calcium helps important because it helps the brain cells use tryptophan to create melatonin. Warm milk from the goat could provide you with the much magnesium and calcium you need for a good night sleep.
3. Try magnesium
Past studies show that higher magnesium levels help induces a deeper sleep. Magnesium is a calming nutrient. How are a few snacks you should consume for magnesium.
- Crackers with almond butter
- Gluten-free oatmeal with honey and cherries
- Glass of cherry juice
4. Try essential oils
Prescribed medications can cause numerous side effects, essential oils, on the other hand, cause you relaxation without leading to any side effects. Aromatherapy is the use of essential oil for healing purposes.Lavender oil and Bergamot oil is one of the best oils for this purpose. They can be combined with other essential oils to produce a sweet blended aroma.
6. Valerian root to induce sleep
Valerian contains several healing properties for relaxation and sedative effects. It can be found in chamomile tea. The component helps calm the nerve cells resulting in the calming effects, just by increasing the amount of gamma-amino butyric acid (GABA).The GABA chemical compound works by blocking the brain cells that lead to anxiety. For this reason, a valerian root is also a proper remedy against anxiety.
7. St.John’s Wort
St John’s wort contains hyperforin and adhyperforin that act as brain messengers that control mood and activities. This way your brain is able to signal the body when it is time to sleep, hence less trouble when it comes to sleeping.
Final thoughts on sleeping Aids
It is crucial that you have enough sleep each night. You need to see a doctor as soon as you notice the signs of insomnia stated above. The above remedies are to help you stay away from sleeping pills and stimulants which have massive side effects.
SOURCES AND REFERENCES.
- Natural remedies to help you sleep (May 2015)
- Insomnia(June 2014)
- Sleeping pills information