Who doesn’t want the best natural sleeping cycle. No one can deny the value of sleep. However, there are times when you don’t feel sleepy. In such a time of distress, you will need to know about the best natural sleep aid. According to research sleeping can improve physical health as well as mental health.
If you feel difficulty sleeping then don’t worry it is completely natural, and there are a lot of ways to avoid this from happening. Having sleep difficulty can be a problem for a short duration and it can also occur for a long duration. The research found that getting insufficient sleep can increase the risk of diseases like obesity heart disease, and diabetes.
What is the most effective natural sleep aid?
According to the research, one out of 3 Americans are not getting enough sleep. The study also concluded that sleeping at least 7 hours can promote ideal health and well-being. Of course, supplements, herbs, and exercises are available for having good over the counter sleep aid. Such measures can also prove effective in insomnia treatment.
You can either correct your circadian rhythms by either having supplements or by having natural sleep aid. Things that you can do for making your sleep cycle better is 1st you should avoid naps in the day time (not more than 30 minutes), 2nd Make a habit of exercise, 3rd avoid using caffeine 4th avoid using heavy food before bedtime like junk food, fried foods, and so on.
If still you face sleeping difficulties, then you can turn to remedies to sleep well at night, or the best sleeping pills over the counter. Many people avoid using pills for having a sound sleep because the person’s body may become dependable on pills.
Best natural sleep aid is present in nature and it can also do insomnia treatment. Sleeping Aid measures are there to boosts relaxation, help lower anxiety, promote better sleep, and Insomnia treatment. Moreover, what is the most effective natural sleep aid? is also associated with many health benefits like promoting better digestion, and even it can help in pain relief.
Best Natural Sleep Aid VS Best Sleep Supplement
Supplements and over-the-counter medicines can have side effects. Moreover, pills can make you dependable and you will feel difficulty in sleeping if you leave using medicines. However, using sleeping aid for a small period of time may not cause any adverse side effects and dependency.
Herbs and other natural sleep aid are not often regulated by the U.S. Food and Drug Administration (FDA), so better to use them with caution. It will be best for you to first consult your doctor about the herbs which you are going to use.
Natural sleep aid will work but not as fast as a supplement may work. So, if you want a fast response then, you should try the best sleep supplement. There are many sleep aid ingredients involved in supplements and all of these ingredients work their best in providing you to sleep better.
It is advised to use herbs as best natural sleep aid for sleep first and if you are still unable to sleep well then try to have sleep supplements. Of course, there are varieties of herbs and supplements that help in Insomnia treatment. We will tell you about different herbs and supplements which can aid in sleeping. So, some important herbs and supplements are listed below.
Valerian herb has sedative properties so, that is why it is used for having Insomnia treatment and other sleep-related problems. The main drawback of the valerian herb is its reaction to other medicines. So, if you are using medicines ask your doctor first before using this herb.
Valerian herb is usually used with lemon extract and other herbs. You can gradually increase the dose over time. If your sleep cycle becomes normal even then don’t leave the use of this herb for 2 to 6 weeks.
You can use this herb either in form of a capsule of you can mix this herb with other drinking things like coffee and tea. One thing to remember is that it is not advised to disconnect the dose suddenly because sudden leaving can cause anxiety, headache, upset stomach, dizziness, and irritability.
In addition to the use of a sleeping aid, this herb also helps to reduce muscle and joint pain, depression, headaches, and stomach cramps especially in menstrual.
Hops come from the hop plant and it is usually used to give flavor to beverages like beer. Moreover, it is also used as a herb for medicine. The research found that hops can improve sleep.
Hops can be used in combination with other herbs. You can take hops through any liquid or you can drink beverages that contain hops. Hops can reduce the cholesterol level, can aid in digestion, and can relieve irritability. Side effects of hops include anxiety and depression. Ask your doctor before using this herb and if you feel any side effect ask medical help.
Melatonin is a hormone that controls circadian rhythms. The supplement which contains melatonin can aid in sleeping better because an increase in the amount of melatonin helps to relax the body.
The recommended dose for melatonin is between 1 to 5 grams per day. If your sleeping habits are restored to normal you can leave the usage of melatonin after 1 or 2 weeks.
The benefits of melatonin include boosting immunity, fight inflammation, and help to relieve desynchronosis. Side effects of Melatonin include depression, irritability, stomach cramps, and weakness. If you feel side effects other than this, seek medical help.
This flower is used in addition to other herbs and it can produce a calming and soothing effect. This effect lets you have a better sleep. Research has shown that anxiety level reduces and sleeping condition also improves by using passionflower.
You can either take this herb with a drink or you can take a capsule of it. If you are using liquid then use 20 to 30 drops of this herb extract. If you are taking it in a capsule then it is recommended to have 50 to 90miligrams per day. Moreover, you should avoid using this herb after 2 weeks.
Benefits include pain relief, less anxiety, relieving inflammation, and soothe muscle cramps. A side effect of using such herb includes dizziness, confusion, muscle cramps, and inflammation in a blood vessel.
This herbal sleep aid is also used in medicines, perfumes, and for making oil. Lavender can boost health, in addition to aid in sleeping. The research found that lavender helps in sleeping having lavender before sleep is very effective.
You can either have drops of lavender mixed with other oil near your bed or you can rub its oil on your head or on to your pillow. The benefits of using lavender include relieving headaches, improves sleeping, relieving pain, improving blood circulation, and having ease on abdomen cramps.
Side effects of using lavender include depression, irritability, and headache. Symptoms may differ from person to person so if you feel any discomforts seek medical help. If you are using lavender extract then mix it with water or other oil such as olive oil.
NOTE: It should not be used for drinking purposes.
This is an effective herb used for improving immunity and for promoting sleep but the FDA has not approved such herb. So, it is advised to take such herb with caution. If you have any medical condition ask your doctor before using such herb in your diet.
The research found that the extract of ginseng helped to solve the sleeping problems of people. Moreover, research also concluded that people who take the herb for a week experience improve sleeping habits.
It is recommended to use 2 grams of ginseng in a day if you are using extract so not more than 10 drops three times a day. You should avoid using this herb for more than three months. The benefits of using ginseng include a decrease in stress level, a rise in energy level, and even it helps in treating impotence.
Side effects include headache, dizziness, elevated blood pressure, menstrual problems, and upset stomach. Moreover, if you experience symptoms seek medical attention.
Chamomile is a herb that has a calming effect this promotes sleeping. You can use chamomile as a capsule or you can use its leaves to make tea. Moreover, you can inhale it or you can apply it along with the oil to your skin.
It has many benefits as it helps in digestion, it heals the skin, it also makes the muscle relax, and it relieves headache. Many people can be allergic to chamomile so first, you have to know whether or not you have allergies. So, you have to consult your doctor about your allergies before using chamomile.
Magnesium is very important for our body because different processes require magnesium for its function. Magnesium also helps to relax the mind due to which sleeping becomes easy. The research found that magnesium makes the body relax and a combination of magnesium, melatonin, and vitamins are effective in insomnia treatment.
Magnesium calms the body because it releases a message to the brain that results in calming the body. Many studies confirmed that magnesium intake increases the body natural response to sleep.
Glycine is very important because it is present in the nervous system. Glycine lowers the body temperature by sending the message to the brain that you need sleep.
Many types of research have indicated the benefits of glycine in making them sleep but still, further research is required to confirm the fact that glycine promotes sleeping. Glycine is also present in food so, you can increase the intake of glycine through diet.
Best Sleep Aid over the Counter
Supplements that aids in sleep usually have diphenhydramine, Benadryl, and doxylamine succinate chemicals in them. These chemicals are these for treating allergies but due to the fact that they cause drowsiness, they are used for sleeping pills.
Tablets such as ZzzQuil, doxylamine succinate, and Unisom sleepmelts also has Diphenhydramine as its active ingredient due to which sleeping aid is provided. Many experts demotivate the use of such ingredients for the sleeping pins because they say that these pills can reduce sleeping quality.
Moreover, such pills also have SIDE EFFECTS such as dizziness, confusion, headache, constipation, dry mouth, feeling tired. Symptoms may be different for different people. Long-term use of such medicines can also make you dependent on them. Moreover, mental problems such as dementia can also occur by using such medicines for a long time.
It is recommended that you do not take such pills for more than a week or two. If you have any health condition tries to avoid using this pill. These pills can also contribute to a rise in blood pressure so, if you have any health-related problem ask your doctor before using such pills.
Other supplements include Tryptophan, Temazepam, Triazolam, Ginkgo biloba, and l-theanine. This supplement promotes sleep but it also has some side effects associated with them.
Tips for Getting Good Sleep
Having plenty of liquid in your system can help you to relax more. Warm milk, herbal tea, green tea, and juices can help in making you relax which ultimately contributes to sleep. Although, there are no scientific established facts that drinking plenty of liquid will surely help in sleeping but these are good for your health. So, it is better to try them out and see whether or not it works for you.
Drinking warm milk and other juices before bed can also help in having a sound sleep and this method is also reported by many people. To establish the fact research is required.
Physical exercise uses your body energy and when your body is not filled with energy then due to tiredness you can fall asleep easily. Moreover, research indicated that try to have physical exercise other than aerobic exercise because aerobic exercise can fill your body with energy and this energy will not let you to sleep easily.
Use Herbs and Remedies
Instead of turning straight to supplements try to use herbs and home remedies because supplements have many side effects while herbs and remedies may not have that many side effects. Herbs are remedies that can help you to release stress and when you don’t have stress you can enjoy a sound sleep.
Reduce the Temperature
When the body requires its temperature to become low it sends a message to the brain and that initiates the feeling of sleep. Moreover, in order to bring the body to optimum temperature sleep is required. Lowering the temperature of the room also can contribute to easy sleep.
Body’s temperature shifts throughout the day because of the circadian rhythm. The body is hot in the day time as compared to the temperature at night time. Many studies have indicated that the temperature of the room is the most important factor in having a sound sleep.
Another study has indicated that people who sleep in a hot environment experience difficulty in sleeping as compared to people who sleep in a cold environment. Sleeping in cool temperatures does not mean that you turn to a cold temperature that will not be healthy for you.
White noise is there to block background sound. Research has confirmed the use of white noise as a natural sleep aid. Other researches also indicate that white noise can help in sleeping better. White noise can be made from anything. In recent times there are many devices that can make white noise and can help you to sleep better.
White noise can be anything like the voice of your air conditioner or noise of your air humidifier or noise of any gadget available in your home. Such noises that cancel other background noises are termed as white noise.
Prescription Sleep Medications
Pills related to the class of sedative-hypnotics are used for sleep medications. These medications work to slow down the brain system. Some sedative-hypnotics are used to induce sleep, while other pills are used to make you stay asleep for a longer time.
The common pills available in the market are benzodiazepine. These pills perform their task but there is a chance that you can become dependable on it. Different brands are commonly available in the market use benzodiazepines as a primary ingredient in treating insomnia and other sleep-related problems.
The potential drawback of using such medicine is that you become dependable on this pill and when it becomes your habit to consume them daily. The effect of such medicines disappears. Moreover, your insomnia can return when the effects of such medicines disappear.
There are pills in the market which do not have benzodiazepine as a primary component and such pills claim that they have fewer side effects. Moreover, they also claim that the risk of dependency is lower as compared to benzodiazepine.
Food and Drug Administration (FDA) have recently taken action regarding the manufacturing of sleeping pills. They have advised the companies to lower the standard dosage, because of the risk of morning drinking which has been seen in many individuals who use such pills.
Side effects of such pills include the return of insomnia when pills are left untaken. Other symptoms include Headaches, difficulty swallowing, dizziness, and nausea. Some patients also show sleepwalking, sleep-driving, and sleep eating. New research has shown that suicidal thoughts can also come to patients depended on such pills.
Many people believe that negative thoughts, worries, stress, and other things can contribute to the poor sleeping habit. Psychotherapy like Cognitive-behavioral therapy (CBT) is there to turn all the negative emotions, thoughts, and behavior into positive ones. Studies have shown that CBT has worked on many patients and those patients are treated without having side effects.
These pills are also psychology-related, and such pills don’t do much besides having psychological effects. Much research at Lincoln University indicated that having any slipping pill has a placebo effect bind to it and about 50% of you get to sleep just from the placebo effect.
There are placebo pills available in the market which is literally a pill that does nothing. Such a pill is prescribed by the doctor to have a psychological effect. Many types of research have concluded that the placebo effect helps in curing many ailments. Presenting technique and psychological ways seem very beneficial for curing certain problems.
Sleep is very important for our body and by having proper sleep many problems can be avoided. Natural sleep aid can help you to have a sound sleep. Many people feel difficulty in sleeping due to many reasons. Many types of research are there which indicates the reason behind not having a sleep.
If you are having difficulty sleeping then there are many herbs, home remedies, and pills which will help you in sleeping better. However, the best way is to use natural herbs and home remedies to cure your condition because pills can make you dependent on them and when you leave having such pills your insomnia can reappear.
Herbs also have many side effects but their side effects are not severe as compared to the supplements. There are many herbs that you can use to have insomnia treatment. Some people can find herbs to have no effects on them and some can find them to work for them.
Side effects also differ from person to person. If you don’t want to take anything internally or externally you can use the tips provided in the article for sleeping better. If you still face difficulty in sleeping you can use prescribed medicines but keep in mind that there are many side effects related to prescribed pills.
A new method is introduced in the market called psychotherapy that helps in sleeping better. Moreover, a psychological approach is also being taken in order to cure people of sleeping disorders.