Adequate sleep is needed for maintaining overall health and well-being. However, a lot of people get less than enough sleep because they either don’t have enough time or they are suffering from various sleep disorders.
The Centers for Disease Control and Prevention reported that more than 70 million Americans suffer from sleep disorders, wherein insomnia is most common.
Insomnia can last for just a few nights or for much longer than that. Usually, those people suffering from this condition often take sleeping pills to get the rest they need. Unfortunately, associated with these medications are side effects such as memory loss, drowsiness, heartburn, and even cancer. Moreover, studies have found the excessive consumption of sleeping pills can cause people to become addicted to them.
That’s why if you’re one of those people suffering from insomnia, there are natural remedies you can try to overcome the condition.
Remedies For Insomnia
Ashwagandha
In Ayurvedic medicine, this herb is commonly used to delay aging and improve overall health. It has also been proven to reduce stress and anxiety levels, thereby alleviating insomnia. It works by activating receptors for gamma-aminobutyric acid (GABA) so that it can induce its calming effects, which is said to be as effective as the anti-anxiety drug Ativan. You can either use this remedy as a supplement or as a tea, which you can consume up to three cups per day.
Tryptophan
People with insomnia have a reduced level of the brain chemical serotonin. To get back to normal levels of this neurotransmitter you can increase your intake of foods like nuts, eggs, poultry products, salmon, spinach, milk, and seeds. There were studies claiming that higher levels of this amino acid effectively reduces the time it takes a person to fall asleep and increases their overall sleep time. Moreover, eating tryptophan-rich foods doesn’t just benefit patients with insomnia but also those with sleep apnea.
Melatonin
This hormone is the one responsible for regulating sleep or wake cycles. As a person ages and due to constant exposure to artificial light from electronic devices, the production of melatonin is impaired. Due to this, it would be beneficial if you take melatonin supplements or eat foods rich in melatonin in order to improve not just the quantity but also the quality of your sleep. Just stay within the recommended dose of 0.2 to 5 milligrams per day since excessive melatonin intake can cause nausea, headaches, and disrupted sleep patterns. Foods that have high levels of melatonin include pineapples, tomatoes, bananas, oranges, goji berries, walnuts, almonds, tart cherries.
Valerian
Like ashwagandha, valerian utilizes the neurotransmitter GABA so that it can exhibit its sedative properties. However, a few weeks is needed for this herb to work. That’s why if you need to sleep ASAP, this might not be the best option for you.
Bioactive Milk Peptides
Bioactive peptides, which can be found in milk from cows and goats, activate receptors for GABA, serotonin, and dopamine to induce a calming effect. These peptides work to reduce daytime drowsiness and improve sleep quality. You can experience significant improvements in insomnia of up to 65 percent by taking 150 milligrams of bioactive milk peptides per day.
These natural remedies listed above will help you overcome your insomnia without taking medications that will have harmful effects on your body.
Complications That Can Arise Due To Insomnia
When left untreated, insomnia can cause the following complications:
- Weak immune system
- Sensitivity to pain
- Cardiovascular diseases
- Obesity
- Asthma attacks
- Poor memory and judgment
- Depression and anxiety
- Confusion and frustration
- Increased risk of accidents
