Complaints of sleeplessness are certainly very disturbing because it can make the body become limp and underpowered. To deal with it, some people prefer to use natural sleep remedies over medical drugs. What are the natural sleeping remedies? Let’s take a look at the answers in the following article.
Adequate sleep time can provide many benefits for the health of the body. Older persons are recommended to sleep for 7-9 hours each day. If you often lack sleep, the risk of a number of health problems may also increase.
Lack of sleep can be caused by many things, one of which is difficulty sleeping. Some people overcome sleepless conditions by using sleeping pills that can be obtained through a doctor’s prescription. However, not a few people are more confident in natural sleep remedies.
Natural Sleep Remedies For Insomnia
Here are some types of natural sleep remedies that you can try.
Melatonin Supplements
Melatonin is a hormone produced in the pineal gland in the middle of the brain. This hormone regulates the body’s circadian rhythms, or daily rhythms such as sleep and wake cycles.
A study found that the consumption of melatonin supplements can help the quality of sleep. Shift workers who consume 3 milligrams of melatonin can fall asleep faster.
In addition, melatonin supplements are also often used to overcome the problem of jet lag during international travel. The dose of melatonin for natural sleep medications is 0.1 to 0.3 milligrams before going to bed.
If your sleep problems persist after two weeks of sleeping pills with melatonin supplements, you should consult a doctor.
Warm Milk
Before going to bed, try drinking one glass of warm milk. Milk has a high calcium content that can stimulate the brain to produce melatonin hormones that can help sleep faster.
A mixture of milk and coconut water
The following herb is very effective and can be searched in times of emergency. In the middle of the night you are desperate because you are not sleepy but have to sleep, this herb ingredient can even be searched in a mini market that is open 24 hours. Only two are needed.
- Milk (can be packaged milk.)
- Coconut water (can be replaced with bottled coconut water)
Mix the two, stir and drink. So see for yourself how efficacious these two ingredients are because they make sleepy. If you are allergic to lactose in milk, drinking coconut water alone can also help. Coconut water contains magnesium and can help muscle relaxation. Basically the stiff muscles are indeed the most common cause of insomnia.
Valerian Root
Valerian root has long been used as an herbal sleeping remedy in the United States and Europe. This plant can soothe and help you fall asleep.
Lavender
The soothing fragrance of lavender flowers can turn out to be a traditional sleeping remedy. The study found that inhaling the scent of lavender oil for 30 minutes before going to bed could help overcome mild insomnia.
Herbal Tea
Herbal teas such as chamomile tea can help you sleep faster. Because chamomile contains apigenin flavonoids that can calm the brain and reduce anxiety, making it easier for you to fall asleep.
To do so, drink one cup of chamomile tea after dinner. Do not drink too close to bedtime so as not to wake up at night because you want to urinate.
Decoction of banana and cinnamon
The ingredients you need are only three.
- Water
- Banana
- Cinnamon
How to make it is also very simple. Boil two bananas and boil the skin. Drain and strain the water. Put cinnamon in the liquid. Then serve while it is warm. Banana peels that contain a lot of potassium and magnesium are able to improve the quality of sleep. The soothing aroma of cinnamon will help you relax and make you sleepy.
Read also:
What to eat after a sleepless night
