Sleep helps your body and brain
function properly. A good night’s sleep can improve your learning, memory,
decision-making and even your creativity. What’s more, getting sufficient sleep
has been linked to a lower risk of heart disease, diabetes, stroke and obesity.
Natural sleep aids are any food, herb or lifestyle change that can help to
improve your sleep patterns and provide more restful sleep. While there are
many popular products and prescriptions to aid your slumber, natural sleep aids
are often preferred because they have far fewer side effects, are less
expensive, and are more easily accessible. To achieve the recommended 7-9 hours
of restful, undisturbed sleep, using some of these safe, natural remedies may
be your best option. The amount of sleep you require depends on your age, as
well as certain health conditions, so always try to get the right amount for
your particular demographic.
Infants should get 12-15 hours of sleep per day
Infants should get 12-15 hours of sleep per day
Young children require 9-12 hours
Teenagers should get just over 9 hours
Adults should sleep for between 7 and 9 hours
Pregnant women should get at least 8 hours, along with 1 or 2 naps
during the day
Best Natural Sleep Aids
Essential Oils: There are dozens of essential oils that can induce
sleep and relaxation, particularly when used in a room diffuser.
Calcium: It plays an important role in the function of tryptophan
within the brain, which in turn can help to increase levels of melatonin,
making it easier to drift off at night.
Melatonin: Is one of the main hormones in our body that regulate
sleep, melatonin increases at night, lulling us into slumber. If you have
suppressed or imbalanced melatonin levels, it could hamper your ability to fall
asleep, so supplementation is quite common.
Magnesium: By eating magnesium-rich foods, or milk of magnesia
before bed, you can soothe the mind and lead yourself to restful sleep.
Lavender: Lavender is a plant that can be found on almost all
continents. It produces purple flowers that, when dried, have a variety of
household uses. Moreover, lavender’s soothing fragrance is believed to enhance
sleep.
St. John’s Wort: It has a soothing & relaxing quality that
makes it a model aid for those who can’t turn their head off. It increases levels of serotonin, a hormone that
allows your body to relax.
Glycine: Using just three grams an hour before going to sleep can speed
the onset of deep sleep and prevent feelings of fatigue in the morning.
Valerian: It’s remedy can reduce stress hormone levels by
increasing the production and release of GABA (gamma-aminobutyric acid), which
can help you achieve deep sleep, making it more difficult to be disturbed.
Caution: Don’t become dependent on these sleep aids for getting a
good night’s rest. By altering your hormonal levels, you could re-train your
body, making it difficult to achieve sleep without these substances and herbs.
Also, you shouldn’t combine these natural aids with prescribed medications or
sleeping pills, as this could cause dangerous drug interactions.
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