Medical sleeping pills are often chosen as a shortcut for those of you who have insomnia or often have trouble sleeping at night. In fact, you can switch to using natural sleeping pills that are less risky for side effects. For Example, chamomile tea, kiwi, warm milk, to foods containing carbohydrates.
Table of Content
1. Natural sleeping pills to treat insomnia or insomnia
2. Tips to get to sleep faster without drugs
Medical sleeping pills are often chosen as a shortcut for those of you who often have trouble sleeping at night. In fact, the consumption of this drug is not free from side effects. For that, you can switch to using natural sleeping pills that are less risky.
Getting quality sleep is as important as adopting a healthy diet and exercising.
The benefits of quality sleep can improve brain performance, and reduce the risk of various types of diseases, such as heart disease, diabetes, stroke, and obesity.
However, if you often experience complaints of insomnia or insomnia, taking natural insomnia medication can be one solution.
Natural sleeping pills to treat insomnia or insomnia
Natural sleeping pills are herbal ingredients that can help you fall asleep so that it stimulates the body to immediately enter sleep mode.
However, please note that the potential benefits of the natural insomnia remedies below may still require further research on their effectiveness.
So, it is important to consult a doctor before using it in conjunction with your regular sleeping pills.
The various types of natural sleeping pills that can be consumed are as follows.
1. Chamomile tea
You can use chamomile tea as one of the most powerful natural sleeping pills.
A study published in BMC Complementary Medicines and Therapies proves that consuming 270 milligrams of chamomile extract twice a day for 28 days can make participants sleep 15 minutes faster and wake up less often at night, compared to people who don’t.
This is because chamomile tea contains apigenin. Apigenin is a type of antioxidant that is able to bind to certain receptors in the brain so that it can stimulate sleepiness and reduce insomnia.
In addition, the calming effect of chamomile can make the body and mind more relaxed. This way, you can also sleep better at night.
You can get the benefits of chamomile tea by drinking it sometime after dinner.
Instead, avoid drinking this tea too close to bedtime. Because you are at risk of frequent urination at night it interferes with sleep.
2. Kiwi
Did you know, kiwi fruit can be used as a choice of the most powerful natural sleeping pills?
A study showed, participants who consumed 2 kiwis 1 hour before bedtime every night on a regular basis, admitted to sleeping faster than people who did not.
The benefits of kiwi fruit as a natural insomnia remedy are believed to come from the serotonin content. Serotonin can help regulate your sleep cycle.
Not only that, the anti-inflammatory and antioxidant content, such as vitamin C and carotenoids, also plays a role in improving sleep quality.
Although it still needs further research on its effectiveness, consuming 1-2 medium-sized kiwis before going to bed at night could not hurt to try as a natural remedy for insomnia.
3. Valerian root
Valerian root is a type of flower that belongs to the Valerianaceae family. This herbal plant from Europe and parts of Asia is claimed to be a natural treatment in overcoming symptoms of anxiety, depression, menopause, to insomnia.
So, no doubt that valerian root can also be used as a choice of the most powerful natural sleeping pills.
A number of studies have shown that consuming 300-900 milligrams of valerian root before bed can trigger faster sleepiness while improving sleep quality. This way, you can wake up in the morning feeling refreshed.
However, the results of the study depended on objective measurements taken during sleep, which included brain waves and heart rate.
Valerian root is generally available as a capsule or liquid supplement. You can also find this herb in dried form and sold as tea.
A study published in the American Journal of Medicine states that short-term consumption of valerian root in adults is quite safe and has minimal side effects.
However, consumption of this herbal plant in the long term and in people with certain conditions, such as pregnant and lactating women, is not recommended.
4. Passionflower
The next traditional insomnia remedy that you can use is passion flower ( Passiflora incarnata ). You may be able to find it in the form of a tea or health supplement.
The results of a human study published in International Clinical Psychopharmacology stated that participants experienced a significant improvement in sleep quality after being asked to consume passion flower extract for 2 weeks regularly.
Although it is safe for consumption by adults, further research is needed on the effectiveness of this plant as herbal sleeping medicine.
5. Foods contain glycine
Glycine is an amino acid that plays an important role in the work of the body’s nervous system.
Several studies have shown that glycine can improve sleep quality as well as reset the circadian rhythm, the body’s biological clock that regulates the time you wake up and go to sleep.
In addition to supplements, you can consume glycine through a variety of foods, such as red meat, fish, eggs, spinach, kale, cabbage, bananas, and kiwi.
6. Foods high in magnesium
Magnesium is one of the body’s minerals that functions to regulate sleep cycles and quality.
Not only that, magnesium can also have a relaxing effect that stimulates sleepiness.
Therefore, it is important for insomniacs to meet their daily magnesium needs.
You can consume foods high in magnesium as herbal sleeping pills through green vegetables, almonds, to whole grains.
7. Fatty fish
Consumption of fatty fish or rich in omega-3 acids is believed to be a natural remedy for insomnia. Examples of fatty fish, namely salmon, mackerel, and tuna.
According to several studies, people who eat fatty fish 3 times per week also have better sleep quality and are more productive during the day.
However, further studies are still needed to prove the effectiveness of fatty fish for herbal remedies for insomnia.
8. Foods contain carbohydrates
Eating foods containing carbohydrates often makes you feel sleepy more quickly.
This is because carbohydrates can make it easier for sleep-regulating substances to enter the brain so you will be sleepy.
Not only that, eating high-carbohydrate foods as a traditional insomnia remedy can increase serotonin in the brain so that it helps your sleep cycle.
However, it is recommended that you choose healthier complex carbohydrates, such as corn, potatoes, whole grain breads, whole grains, and beans.
9. Warm milk
Drinking warm milk can also be a natural remedy for insomnia at night.
Milk contains tryptophan which can help you fall asleep faster by stimulating serotonin and melatonin.
Melatonin can make you fall asleep faster while fighting various sleep problems, such as jet lag, shift worker sleep disorders, and insomnia.
A number of studies even show that warm milk can improve sleep quality and reduce the risk of waking up in the middle of the night.
Although the benefits of drinking milk before bed require further research, there’s nothing wrong with getting used to drinking a glass of warm milk before bed.
10. Lavender
Natural sleeping pills are not only in the form of food or drinks that can be consumed.
You can find it in the form of aromatherapy to help you sleep better, like lavender.
A study published in the Journal of Complementary and Alternative Medicine showed that participants who inhaled lavender essential oil for 2 weeks on a regular basis claimed to be able to sleep easily and not wake up at night.
According to researchers, the effect is obtained thanks to the linalool component in it.
The benefits of lavender can also provide a relaxing effect so that it helps stimulate sleepiness. With this, you can sleep faster and soundly at night.
To get the benefits, you can put lavender flowers in several corners of the room.
If you want to be more practical, use lavender essential oil after a warm shower, or put lavender essential oil under your pillow.
You can also get these benefits through the use of aromatherapy from lavender flowers in the bedroom.
Tips to get to sleep faster without drugs
According To BRIGHT SIDE Take Just One Spoon And You’ll Fall Asleep In a Minute
In addition to taking natural insomnia remedies, you can also do various habits to make sleep faster and more restful. Fast ways to sleep that you can do easily, namely:
- More activities outdoors during the day.
- Reduce exposure to blue light (for example, from cell phones or television) in the afternoon.
- Avoid consuming caffeine in the afternoon.
- Reduce naps.
- Set a schedule for sleeping and waking up more regularly.
- Don’t drink alcohol.
- Make sure your bedroom is comfortable, including the cleanliness of the bed, temperature, and lighting
- Don’t think too much, especially before bedtime.
- Take a warm shower.
- Do light exercise at least 2 hours before bed.