For millions of adults, getting a good night’s sleep is a constant struggle. Fortunately for people who suffer from chronic sleep problems, there are a wide variety of sleep remedies that can be used to induce sleep. These remedies range from an old-fashioned glass of warm milk to clinically-proven melatonin.
Why Choose Natural and Herbal Sleep Remedies?
Most medical experts agree that the average adult needs between seven and eight hours of sleep each night to maintain optimal cognitive and physical function. Teenagers need at least nine hours of sleep to support their growing bodies. Failing to get enough sleep can lead to a wide range of health problems. Sleep deprivation sometimes causes depression, memory problems, irritability, decreased immunity and obesity. Long-term sleep deprivation also puts sufferers at a greater risk of heart disease and diabetes.
The problem is that many prescription and over-the-counter sleep medications are habit forming. Not only that, but medicated sleep aids often cause unwanted side effects including headaches, daytime drowsiness and sleepwalking. Recent studies have even found that prescription sleep medications can increase users’ risk of cancer. These frightening side effects are what inspire many consumers to search for natural sleep remedies.
Easy Sleep Remedies that Have Stood the Test of Time
Some natural sleep remedies have been passed down from generation to generation. One of these remedies is drinking a warm glass of milk before bedtime. Warm milk is not only comforting, but it might trigger the release of serotonin, a neurotransmitter that promotes sleep. The calcium in milk is also believed to induce sleep, especially when paired with magnesium.
A nightcap, midnight snack or cup of chamomile tea can also be beneficial. Alcohol is a natural depressant. While excess alcohol consumption will inhibit sleep, one serving can increase tiredness. Enjoying a bedtime snack is another great way to make it easier to fall asleep. Carbohydrates, like rice, vegetables and fruit, spike insulin levels and quickly cause drowsiness. If you do not want to complete your snack with milk, brew a cup of chamomile or another type of sleep-supporting tea. These teas warm the body and provide relaxing compounds that set both the brain and body at ease.
Two Natural Sleep Remedies that Are Just as Effective as Many Medications
While snacks and milk might work for some, many people need stronger natural sleep remedies. Two natural supplements that are commonly used to induce sleep are melatonin and valerian root. Studies have found that melatonin helps users fall asleep, improves sleep quality and help users stay asleep longer. Unlike medicated sleep aids, melatonin is a hormone naturally produced in the body. Taking a few milligrams of melatonin before bedtime will ward off insomnia without causing dangerous side effects.
Valerian root is a natural herb that calms the body and helps users fall asleep. This herb can be used alone to improve sleep quality or combined with other herbs, like St. John’s wort, kava and hops. Together these herbs can prevent users from waking up during the night without causing drowsiness the next day.
Using Natural Sleep Remedies to Improve Sleep Quality
Just because you fall asleep does not mean that you are getting quality rapid eye movement, or REM, sleep. If you sleep for hours without waking up rested, you might not be getting the rest you need. Melatonin and valerian root are both effective in helping users achieve deeper levels of sleep.
To support quality sleep, it is also important to create a suitable sleeping environment. For most people, this means sleeping in a dark, warm room with no distractions. Turn off the television and radio before going to bed. If you need some noise to tune out larger distractions, turn on a fan or listen to relaxing sound effects. This allows your mind to tune out and relax completely.
Change Your Lifestyle, Change Your Sleep Patterns
Some of the most effective remedies are those that call for permanent lifestyle changes. There are several lifestyle choices that commonly lead to sleep problems. For example, stress, excess caffeine consumption, lack of exercise and poor diet are all factors responsible for triggering insomnia and other sleep-related disorders.
To get a good night’s sleep, de-stress with yoga, a hot bath or light exercise a few hours before bedtime. People who are fairly inactive should also increase their activity levels, reduce their sugar intake and limit caffeine consumption to the early morning hours. Sticking to a regular sleep schedule is also beneficial. People who go to bed and wake up at the same times each day typically get better sleep. By combining these healthy lifestyle changes with natural remedies like melatonin, most adults are able to get significantly better, more energizing sleep.
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