If you’re looking for nature’s help to sleep better… you’re in the right place! We have listed some of the best natural remedies for good sleep.
One thing is certain: there is nothing better than a good night’s sleep. However, we agree that it can be very difficult to maintain consistency and quality sleep due to modern life. Anxiety, depression and everyday worries, as well as the stressful routine at work and even personal problems can interfere and cause sleepless nights.
However, quality night sleep can be prioritized and can often be achieved with the help of some natural remedies. It goes without saying that if your difficulty sleeping is chronic pain, seeking expert help is essential, especially since lack of sleep can lead to a huge number of serious health conditions – physical fatigue is just one of these.
WHAT ARE NATURAL SLEEP SUPPLEMENTS?
It’s simple enough to understand: Natural remedies are those that do not require a prescription and contain natural ingredients that can help you sleep more peacefully and work for people with mild to moderate trouble sleeping well.
These are vitamins, minerals and supplements that are available at pharmacies or health food stores, but do not require a prescription to be purchased, as well as substances that are already present in the human body and which collaborate for sleep, such as melatonin.
The advantage is that these natural remedies have few or no side effects and can be used continuously without posing any health risks. However, the ideal is to have the supervision of a doctor or specialist so that consumption is adequate and it is essential not to exceed the recommended daily doses.
THE BEST NATURAL REMEDIES FOR SLEEP
melatonin
We’ve talked a lot about the use of melatonin around here before, but this substance is actually naturally produced by the body – it’s a hormone linked to our circadian cycle, which means that when the lights go out (that is, when the sun sets it) , our brain gives a command that releases this hormone, making us sleepy.
There are studies that show that consuming melatonin supplements can induce sleep, but know: the substance doesn’t make you sleep better, but it helps you fall asleep faster. Taking an extra dose of melatonin a few hours before bed can help this process, but if you take it much earlier than your usual bedtime, you may also go to bed earlier and, as a result, wake up earlier.
This is not a treatment for insomnia and only works for people with occasional sleep difficulties.
Magnesium
A mineral that participates in many important processes in the body, magnesium is also known to help with sleep. Second some studies this substance can help calm the mind and body, which helps with sleep.
In addition, this substance helps the body and muscles to relax, as well as facilitating the body’s production of melatonin, i.e. you sleep faster and easier.
Lavender
Anyone who is a fan of essential oils and aromatherapy knows how well known lavender is for helping with sleep. And indeed, this help is proven: there is scientific research showing that just smelling lavender oil a little before bed can improve the quality of sleep in patients with mild to moderate insomnia.
Passion fruit
Living in a tropical country has its advantages and one of them is the presence of a flora and fauna so vast that it even offers sleeping pills. Passion fruit is one example, a fruit known to soothe.
Some studies suggest, however, that since the fruit helps with relaxation, it also helps with sleep, as it slows down the body’s rhythm. More research is still needed on the topic: the way passion fruit is consumed, for example, interferes with the results. But the test, in this case, is not only good, but tasty!
TIPS TO SLEEP BETTER
Whether you need a one-time supplement or a medical checkup to get a good night’s sleep, the truth is that the quality of your sleep depends on many factors. Doing sleep hygiene can always help, and here are some tips on how to implement it:
keep a routine
Having the right times to sleep and wake up makes all the difference in how your body sees sleep: that way, it knows when to start inducing sleep and when it’s time to wake up.
Avoid stimulants up to 6 hours before bed
This means that your last cup of coffee of the day must be at 3pm if you plan to sleep at 10pm. This gives the caffeine time to leave your system completely and not interfere with the quality of your sleep.
Reduce exposure to light
We know that watching a series on Netflix before bed is super relaxing, however the light from screens interferes with the body’s production of melatonin. The same goes for computer screens, cell phones, and even ambient lights. Ideally, put all screens aside at least an hour before bedtime and invest in warm, dimmer lights to aid sleep.
Avoid eating and consuming alcohol too close to bedtime
Give your body time to process the food and alcohol before you go to bed. If the body is focused on the processes of digestion and detoxification, it is clear that rest will not be good, right? The ideal is to stop drinking at least 3 hours before bedtime and eat an hour and a half before bedtime.
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
