Childhood was the best; you could play around the whole day and live a stress-free life. Most of all, you could fall asleep instantly after hitting the bed. Being an adult has its perks, but being sleep deprived is one of the drawbacks. Falling asleep listening to a story or lullaby will not work in your teenage or adulthood. Gone are the days when you could instantly fall asleep listening to know, along with the hands of your mother rubbing around your hair and patting your head. You are reading this article to find natural methods or supplements that will help you fall asleep as you are having a hard time getting the average 8 hours of sleep.
Understanding The Reason For Not Getting Good Sleep
Sleep disorders like Insomnia, Sleep apnea, Restless leg syndrome, and narcolepsy are common and can be linked to stress levels (induced cortisol levels in the body) and the environment. Other reasons for disturbed sleep cycles include caffeine intake, in common words, high consumption of coffee. Sleep disorders can also occur if you feel jet-lagged. Apart from stress developed from your working environment, computer screens can also stimulate sleep disorders and can completely disturb your sleep cycle.
The blue light eliminated from the computer screens penetrate deep into your eyes, causing your eyes to be awake and alert. Before technology being a part of our life, sleep would be guided by the appearance and disappearance of light, i.e., when it is dark, your eyes signal to the brain that it is time to sleep, and when it is bright, your eyes will stay awake. Thus, many factors lead to sleep-deprived conditions in your life. Another cause for not getting a night of good sleep is a lack of physical activity.
What Happens If You Don’t Get Sleep
You might wonder why sleep is essential and why you should bother getting a good night’s sleep when you have extra hours in a day to work. Getting a night of good sleep helps you keep your weight in control and your body healthy. Completing the average 8 hours of sleep can relax and rejuvenate your mind and make your eyes stress-free. Sleep also improved blood circulation. Diabetic patients with good sleep can control their sugar by getting good sleep. Therefore, a good night’s sleep can help you become creative, alert, improve mental health, and makes you a keen learner. Overall, diabetes, heart diseases, and obesity can be avoided.
How Can A Change Of Habits Help You Fall Asleep
You can start by getting rid of your phone an hour before your scheduled sleep time. Make sure you put your phone on silent or leave your phone on voicemail. Another thing that you can do is physically exhaust yourself by doing intensive training or exercise well. Your body will naturally cope by triggering the sensation of lying down and thereby help you fall asleep. You could also change your bedroom colors to neutral and keep it less attractive and distracting.
Furthermore, the room’s light should be switched off or kept dim, which will set you in a mood to fall asleep. Yoga can also help you focus and get rid of work thoughts which relaxes your mind aiding you to sleep on time. Another way to stimulate sleep is by setting the right temperature in the room; After all, your body temperature determines comfort and keeps you calm to fall asleep. If these natural methods do not work for you or you can’t make it work, there are natural products that you could use as supplements that will help you fall asleep. The list can be seen below.
You might wonder what melatonin is and how does it help you sleep? Melatonin is a hormone derived from serotonin (mood and happiness hormone) when the lamination is minimal in the room. The Melatonin levels are pretty high at night, and it decreases in the morning. Therefore, ideally, you fall asleep at night and be fresh in the morning. A disturbed sleep cycle is related to unpredictable highs and lows of the melatonin level in the body.
Furthermore, melatonin levels decrease due to aging and stress. Sometimes depression and mental health also play a role in reducing melatonin levels. In such a case, to get your sleep cycle back on track, you should think about taking melatonin supplements.
A study for eliminating insomnia has suggested that melatonin supplements can be used to get rid of insomnia and get you that good night’s sleep. There are various melatonin supplements in the market, but getting the right prescription is mandatory. Taking melatonin should only be given as per the doctor’s guidance; untimed use of taking melatonin supplements might give causes other issues. The sleep foundation suggests Proper sleep + Restore; Sam sleeps Original, Hims Sleep Gummy Vitamins as melatonin supplements. Melatonin supplements in the form of drinks or sprays can also be found in the pharmaceutical markets. You will be surprised to know that they are not bitter. They come in different flavors, including chocolate as well.
Valerian: An Herbal Medicine For Sleep-Deprived Conditions
Valerian extract from roots of Valerian officinalis has proven to treat insomnia and abnormal sleep cycles. Valerian is effective as it controls the neurotransmitter calming your body and helping you fall asleep. It mainly targets gamma-aminobutyric acid, which is a neurotransmitter. Valerian benefits can also be seen in calming menstrual pain. Though it is an excellent natural remedy, there are concerns over side effects. Every individual has a different level of tolerance or allergies, which the doctor’s advice should take.
Tryptophan: Production Of Melatonin
You might remember that melatonin aids you in falling asleep. Melatonin supplements are good, but what if there is another way to trigger your body’s melatonin levels? The answer to it is Tryptophan. Tryptophan is an amino acid derived from food, which helps in the production of melatonin. When you feel sleepy after having food is caused by the Tryptophan. The AASM or American Academy of Sleep Medicine has doubts about using Tryptophan for sleep disorders. The studies on Tryptophan are unclear and therefore are not recommended by the AASM. Other benefits of using Tryptophan include depression, chronic pain, and anxiety.
Chamomile Tea: A Sleep-Aid Tea
Unlike traditional Tea, which helps you stay alert and dedicated, Chamomile Tea is a sleep-aid that enables you to relax and calm your nerves. Chamomile Tea has also been called a natural tranquilizer as it tranquilizes your mind and body. Why does chamomile have that helps you calm down, aiding you to sleep? Chamomile consists of apigenin which is a type of antioxidant. Apigenin binds to specific brain receptors that help with anxiety deprivation and induce sleep.
A study on subjects from sixty different nursing homes suggested that those who received 400 mg of chamomile daily had a better sleep quality. There have also been studies where daily intake of 280 mg of chamomile did not show significant effects. Two different studies contradict the results of chamomile tea, but increasing the input can be beneficial and can help you cope up with sleep loss.
Lavender: Extract For Aromatherapy
Unlike other methods which involve the consumption of products, Lavender extract is used for aromatherapy which has proven benefits of inducing sleep. The specific cause is unknown, but a study of women in Taiwan reported stress and anxiety relief by lavender aroma intake. The lavender extract can also be consumed as Tea. The bright purple flower is not just for attraction but has herbal benefits as well.
Before Using Natural Products Or Sleep-Aid Medications:
- Remember to research every detail of the product being used and see if it is suited for your body.
- Do not be carried away by marketing agencies who show you only glamour and not the truth.
- Always consult with a doctor and get a prescription because sometimes you might get addicted to a particular medication depending on your body’s tolerance.
- Try natural remedies or methods, as discussed earlier in the article.
Your sleep is a gift and your birthright; if you are deprived of it, make sure you get your sleep cycle back on track because your body counts on it. Many processes and functions of your body depend on sleep. Therefore a healthy lifestyle all starts with a good night’s sleep!