Stress, caffeine, car alarms, neighborly arguments, neon signs outside the window – there are many reasons in the world for which you can get sleep disorders.
Lack of sleep only increases the number of problems, in the long run turning into night terrors and chronic insomnia. Pharmacists are always ready to come to the rescue, constantly inventing new hypnotics (scientifically – sedatives), but do not rush to switch to heavy medical artillery. First, try the effect of natural remedies.
What is nice, the gifts of nature are not accompanied by side effects, are not addictive, and do not require a prescription, although consulting a specialist, of course, will not hurt. To restore a healthy sleep relationship, consider the following natural remedies.
It is a hormone that is naturally produced by the body to help regulate the circadian rhythm – the internal clock that activates the sleep-wake cycle.
Although it has a mild hypnotic effect, its main role is to restore the regime.
If you are an owl, suffer from time zone changes, or work shifts, melatonin will help you fall asleep at the usual time, ie at night. It should be taken 6 hours before bedtime so that the effect works in time.
Studies have shown that this magical mineral is deficient in insomnia, and many experts now recommend taking magnesium pills (1000 mg) at bedtime.
Magnesium has a relaxing effect, and its deficiency is a common problem because modern people prefer a diet high in sugar, and magnesium is used in its metabolism. Because of it, its supply must be replenished – with supplements or foods rich in this mineral.
This herb, known to ancient ancestors, has more powerful sedative properties than valerian. Motherwort improves sleep, relieves anxiety, regulates heart rate and digestive system.
Tea from this herb is useful for neuralgia and chronic fatigue, and many believe that in nature there is no remedy more useful for the heart and nervous system.
The plant, which is very irritating to cats, has a calming effect on humans and is part of many sleeping pills.
It is recommended to take the tincture or pill half an hour before the desired sleep. Valerian has the ability to affect the formation of serotonin and gamma-aminobutyric acid, which helps reduce anxiety, fatigue, as well as proper metabolic processes in the brain.
The most important component of any beer has long been studied for its sedative effect and has been used for centuries to eliminate sleep problems.
Hops are often part of sedatives along with valerian root – usually in a ratio of 120 mg of hops extract and 500 mg of valerian. This combination helps to improve sleep and reduce the time needed to fall asleep.
However, this does not mean that beer is a great sleeping pill. Scientists have proven that alcohol impairs the quality of sleep and over time contributes to its complete disorder.
Chamomile tea, tincture, or naturopathic capsules are very mild sleep stimulants. In other words, this beautiful flower is unlikely to help those who suffer from chronic insomnia, but for those who simply can not sleep – from anxiety, overexertion, or love fever – it will definitely help: calm, relax and speed up falling asleep.
A special treat for complete relaxation: a herbal combination of chamomile and lavender in a soothing bath.
Exactly! Ordinary cherries! A high-profile study by the University of Louisiana a few years ago showed that cherries help you sleep longer – almost 1.5 hours a day.
Cherries have great nutritional value, and the juice of these berries is a source of both melatonin and tryptophan. But we are talking about natural cherry juice, not a surrogate from the package.
Don’t like cherry juice? Try the kiwi.
In 2014, Chinese scientists published scientific evidence that if 2 kiwis were eaten an hour before bedtime can increase sleep time by 13% and reduce the duration of vigor, if you often wake up in the middle of the night, by 29% – in just 4 weeks.
It sounds tempting, and kiwi is also so rich in vitamin C that the immune system by the end of the month will also be much stronger.
Picture Credit: Unsplash