Table of contents:
- Various safe natural sleeping pills
- 1. Valerian root
- 2. Chamomile
- 3. Melatonin
- 4. Magnesium
- 5. Passion flower
- 6. Glycine
- 7. Lavender
Sleep is a natural human need. Because, the benefits of sleep are associated with health and body and brain function. Unfortunately, many people complain that it is difficult to sleep every night, even though the body feels very tired. So, are there any natural sleeping pills that are safe to use and are not addictive? Check out the reviews below, yes!
Various safe natural sleeping pills
1. Valerian root
Valerian is an herbal plant from Europe and parts of Asia. For years, valerian root has been used as a natural treatment for symptoms of anxiety, depression, menopause, and difficulty sleeping. Yes, for those of you who suffer from insomnia, this natural herbal remedy might help.
Several studies have also reported that consuming 300-900 mg of valerian before bed can trigger drowsiness faster and improve sleep quality. However, all of the results of this study rely on objective measurements taken during sleep, including brain waves and heart rate.
A study published in the American Journal of Medicine states that short-term intake of valerian is safe for adults, and participants rarely complain of serious side effects. Most importantly, valerian root is best avoided by pregnant and breastfeeding women.
2. Chamomile
Just like valerian, chamomile is also a natural sleep remedy that has been trusted for a long time to fight insomnia. The effectiveness of chamomile in improving sleep quality has not been studied in too much detail, but a study conducted on animals has proven the ability of chamomile as a natural sleeping drug which is certainly safe to use.
You also don't need to be difficult to find because chamomile is widely available in the market in the form of teas, extracts, and even topical ointments.
3. Melatonin
If you have ever heard of a hormone that signals the brain to sleep, this is the work of the hormone melatonin. This hormone is produced naturally by the body, to be precise in the pineal gland which is at the center of the brain. That is why, the more melatonin in the body, the more sleepy you feel.
This statement is supported by a study in the Nutrition Journal, which states that melatonin can improve sleep quality in people suffering from sleep disorders. In particular, melatonin plays a role in regulating the body's biological clock. This biological clock, aka the circadian rhythm, determines when sleepiness comes and how long you sleep.
Many researchers recommend melatonin supplements to increase hormone production. However, if you want an easier way, you can get it from food sources such as almonds, walnuts, cherries, and oatmeal.
4. Magnesium
Maybe you know that magnesium is important for the function of the brain and heart. In fact, besides that minerals are involved in hundreds of processes in the human body are useful to help calm the mind and body, thus making you fall asleep faster.
This is evidenced in a study showing that magnesium's relaxing effect is believed to stem from its ability to regulate the production of the hormone melatonin, which guides your body's biological clock. Meanwhile, other studies have found that low magnesium levels in the body can contribute to sleep disorders such as insomnia.
Not much different from melatonin, you can increase magnesium levels in the body by taking supplements or food. Nuts, avocados, bananas, milk, spinach, broccoli, mustard greens, whole wheat seeds, and fish are some foods that can help provide adequate levels of magnesium in the body.
5. Passion flower
Source: www.gardeningknowhow.com
Passion flower or also known as Passiflora incarnata, comes from North America which is now widely cultivated in Europe, Asia, Africa and Australia. For quite a long time, this plant has been known for its popularity as a natural sleep remedy, especially for treating insomnia.
A study comparing the work of passion flower tea with tea from parsley leaves, which was tested on two groups of study participants for one full week. As a rule, both teas must be consumed one hour before bedtime.
Overall, the participants' sleep quality tended to be higher in the group that drank passion flower tea, compared to parsley tea. So far, it seems that passion flower preparations are more beneficial when processed for consumption as tea than supplements.
6. Glycine
Glycine is an amino acid that plays an important role in the work of the body's nervous system. On the other hand, recent studies have shown that glycine can also function in improving sleep quality, by lowering body temperature to signal it's time to sleep.
Research that investigates the effects of glycine as a natural sleep medicine states that 3 grams of glycine taken regularly before bed can trigger drowsiness and speed up sleep.
Glycine is available in pill or powder form, which can be dissolved in water. However, you can also get glycine content from food sources such as meat, eggs, poultry, fish, nuts, spinach, cabbage, bananas, and kiwi.
7. Lavender
Lavender is famous for its beautiful bright purple flowers. Its distinctive aroma is often used as aromatherapy which is believed to soothe the body and speed up sleep. In fact, several studies have shown that smelling lavender for 30 minutes before bed can improve sleep quality.
Not only that, other studies that prove lavender's ability have also suggested that the scent of lavender has the same effective properties as conventional sleeping pills, but with far fewer possible side effects.
