It would be not a good experience if you are suffering from insomnia. Night after night, you find yourself lying on the bed, staring at the darkness and still cannot get to sleep. This is the time you might need the help of some natural sleep aids. However, not all-natural sleep aids are completely safe to use if you don’t know which one and which dose you should take. In this short post, I will try as hard as I can to solve the questions you might have about natural sleep aids.
This is the most popular natural sleep aid you can find. Melatonin is considered an over the counter treatment for insomnia sleep disorder. Originally, melatonin is a hormone secreted by the pineal gland in the human brain (as well as in other animals) when it gets dark. Melatonin has the duty to tell the body it’s the time to rest (sleep). However, for some reason (mostly the age), the human brain failed to produce a sufficient amount of melatonin to convey the signal so you will stay awake. Melatonin taken from outer source (pills) is necessary to get the job done. Research shows that, a dose at 0.1 to 0.3 mg is enough to reduce the time needed to fall asleep. That’s why people will fall asleep faster when taking melatonin. Please use it with moderation. If you overuse it, you might experience some side effects such as headache, nausea, low body temperature…
This is the most common herbal sleep aid which is extracted from the valerian root. It has the same effects as melatonin in reducing the time needed to fall asleep. However, the effect of this herbal treatment varies from person to person. Some say it works while others say it doesn’t. However, the effects of valerian are more significant in the long term than in the short term. Valerian doesn’t relieve anxiety as many people believe. In addition, using valerian causes no addiction. There is little to know the side effects of the use of this herbal treatment. In rare cases, a user might experience a headache.
This is another natural herbal treatment for insomnia. It doesn’t have a direct effect on sleep but when you drink it under the form of tea; you will feel relaxed, calm. This state will make it easier to fall asleep.
In many places, kava is also known as kava kava (brother or sister of pepper). Previously, kava is used as a natural remedy for relieving stress and anxiety. However, recent discoveries showed that this herb might contain toxic substances that cause cirrhosis and liver failure. That’s why it’s not recommended to use kava for treating sleeplessness anymore.
This natural sleep aid takes a completely different approach. As you might be noticed that it would be hard for you to fall asleep when you run through this thought to another. The mantram approach suggests that you should select a meaningless chunk of words and repeat that “phrase” over and over again. By doing so, you will concentrate on one thing and your mind will not wander around. As a result, you will fall asleep without your notice. This method will take a little long time to bring result but many people have reported that it works. The similar method is to listen to some soft music and mumble along (without vocal sound).
Besides the herbal sleep aid and the mantram technique discussed above, you can also apply these methods to improve the quality and quantity of your sleep.
Insomnia is caused by stress and anxiety in most cases. That’s why relaxation will be a great help for you to fall asleep faster and stay sleeping deeper. The relaxation technique should have a separate article for its own. However, what you need to do is to relax your mind, try to get rid of all the stress, depression. Listen to sweet songs, music would help a lot. If you have time, consider taking a yoga class. Yoga is best for relaxation.
You might not know your diet can affect your sleep. Eat big meals at night might cause insomnia. The reason is when you take a lot of food before bedtime; your stomach cannot rest because it has to digest all the junk you take. That’s why you may have heard experts said it’s recommended to eat less in the dinner. Avoid drinking coffee, tea and alcohol is a good thing to do to have good sleep at night.
Prepare a good sleeping environment
A good sleeping environment can be vital to your sleep. Reduce noise, excessive light will help you fall asleep faster. Remember, your bedroom is for sleeping, don’t put the TV, a computer on it.
As you can see, there are a lot of options you can take to have good sleep. It’s recommended you take the lifestyle change or the mantram approach first before trying the herbal sleep aid. If after applying these methods (with doctor’s advice) without any positive result, arranging an appointment with your doctor is necessary to find the right solution soon.