Insomnia is caused by stress, anxiety, mental health issues, some kinds of medications, and/or chronic pain. Sleeplessness has become prevalent today due to technology and environmental factors.
Herbal sleep aids are simpler than you think
There are lots of herbs that are sedative in their effect such as chamomile, lavender (or rose), lemon balm, kava, etc. These herbs can be used to improve your sleep and relaxation powers if taken properly.
There are several herbal and natural remedies to help you get sleepy and keep sleeping. We need to try these herbal remedies before going for any medical treatment. These can be used for muscle relaxation as well.
Wild lettuce is a herb and its seeds are used to treat various ailments. It helps provide soothing, pain relieving, and relaxation effects to your muscles. It’s used for a variety of purposes including sleep disorders and restlessness.
The quantity of lettuce to be consumed or the dosage of lettuce varies depending on the person's age, health, and other factors. Overdosing on it can cause sedative effects such as drowsiness. If you take approximately 30-120 milligrams of it before bedtime, you may be able to get calm sleep and fall asleep faster.
You can use natural oils extracted from different parts of the plant to enhance psychological well-being and to help boost your mental performance. Aromatherapy uses essential oils extracted from plants to help people relax and sleep better. It greatly affects your ability to fall asleep.
Lavender is the most effective way to help you fall asleep. You could use some lavender-scented candles or lavender-filled pillows to help you relax at night. It is an inexpensive and nontoxic way to relieve stress.
Yoga and Meditation
It has been proven time and again that yoga or meditation helps people relax. Stretching and meditation can help you fall asleep faster and wake up feeling refreshed the next morning. Meditate for five to ten minutes before going to sleep every night and you will see the difference.
Green tea is rich in L-Theanine, which is an amino acid that helps people get better quality sleep. It helps relieve stress and relax the mind. Consuming up to 200 milligrams of L-theanine at bedtime can help you get better quality sleep.
Melatonin is a chemical secreted by the pineal gland which helps regulate our sleep cycles. We need external sources to produce this chemical.
Tryptophan is an amino acid found in protein foods. It helps produce serotonin which then converts into melatonin. Here are some foods that help increase melatonin levels.
Bananas contain potassium, tryptophane, and magnesium which relaxes the muscle tissue and lowers stress levels, thereby, improving sleep quality. Eat one banana an hour before bedtime each day.
Eating cherries and drinking cherry juices will also help you sleep better at night. Drinking a cup of cherry juice before bedtime has a positive effect on sleep.
These are the female plants grown for use in brewing beer. They help relax people by calming their nerves and promoting relaxation, but they don't do so in the form of alcohol.
It can be consumed about 30-45 minutes prior to going to sleep in the form of tea or can be made into sachets and placed under your pillow. You can also add lavender when using it for sachets to enhance its effects.
A Glass of Warm Milk
Milk contains tryptophan too. A cup of warm milk about an hour before bedtime can help you fall asleep faster. This technique has no real effect on your body, but the warmth it creates will help you relax both physically and mentally.
Warm milk is an excellent way to relax sore muscle tissue and make them feel relaxed.
Eyes / Sleep Mask
Some individuals find bright lights uncomfortable when they’re trying to sleep. They may choose to wear a sleep mask to block out the light.
These eye masks are very lightweight and they're very soft for your eyes too. They can help you sleep very well and quickly.
Valerian roots are traditionally taken as an herbal sleep aid. It helps increase the concentration of Gamma Amino Butyric Acid (GABA), which has a relaxing effect on the nerves and muscles. It is best consumed as a tea and you can also buy its capsules.
Chamomile is very similar to valerians and has been widely prescribed for centuries to help people sleep better. Chamomile tea and ointments are widely available in supermarkets. Mixing chamomile tea with milk and honey helps improve sleep.
We can therefore conclude that before taking any medication, you should first consider using the above mentioned herbal remedies. If you want to improve your health, then follow some simple habits like regular physical activity, drinking warm milk or any herbal teas, and using aromatherapy for healing purposes. Try natural methods for insomnia and get a good night’s rest!
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