A very good amount of sleep is highly crucial for the human body. People are encouraged to sleep well because the right amount of sleep is vital for your health. Good sleep helps the brain and body to function properly. If an individual observes a proper sleep at night, then such an individual can enjoy enhanced memory and improved learning skills. Also, a good night sleep also helps an individual make proper decisions and helps improve creativity. It is observed that having enough sleep can reduce the risk of diabetes and stroke.
It also reduces the risk of cardiovascular disease and obesity. It’s evident that a good night sleep has multiple essential health benefits. Regardless of all the advantages, people still have bad sleeping habits, while some just find it difficult to get proper sleep. They find it difficult to get quality sleep at a sufficient quantity, which has led to people now suffering increasingly from poor sleep and insomnia.
It is a thing of wonder how people’s sleeping culture has gone so wrong. It is important to note that good sleep, most importantly, requires practice and good habits. So to achieve a night of quality sleep, it is essential to pay attention to these natural sleeping aids that actually work.
Food Treatment
In order to have a good and quality night sleep, it is necessary to start considering food medicine. It is a fact that when you consume heavy meals just before going to bed, it can seriously lead to an inadequate night rest. It might interest you to know that as much as eating before bedtime leads to a poor night rest, there are still some foods that help individuals sleep better.
This type of foods does not carry calories in it and are not big meals that affect your sleep. We are talking about a type of meal that is integrated into your night meals such as dinner snack. This type of food contains tryptophan, which is essential for relaxing the brain.
Tryptophan is an amino acid that helps relax the brain and makes the individual experience enjoyable quality of sleep. Tryptophan has a similarity with melatonin and serotonin, and it can also be obtained from carbohydrates and majorly whole grain oats, corn or brown rice. This is based on the study conducted in Sports Medicine outside France. The study was conducted in other to help comprehend properly the different ways to improve the sleep of football players considered to have daily tight schedules.
It was discovered that with the consumption of carbohydrates like whole grain bread and honey would help promote restorative sleep. It was also discovered that some forms of proteins that contain serotonin-producing tryptophan such as nuts and seeds, and turkey could also produce quality sleep for these football players. Other tryptophans-containing juices have healing properties like antioxidants, which must also be put into consideration.
Melatonin
You are probably thinking of black people now but think no further. Melatonin is another natural sleeping aid that works because it is a hormone that is produced naturally by the body. It is the hormone that is responsible for sending the sleep signal that is sent to the brain. The melatonin hormone is released in the body at a specific time of the day.
The hormone rises in levels naturally in the evening and the falls later in the morning. Based on this understanding, individuals are now advised to consume melatonin supplements as they are known as popular sleeping aids. This is very useful in times when the melatonin cycle has been disrupted.
Some example of melatonin disruption is called jet lag. Melatonin helps employees that run the shifts system at their workplace. Melatonin affects the day time quality of sleep by improving the duration. So, this would help the workers that are on shift to sleep during day time.
Melatonin also improves overall sleep quality of individuals that suffer from sleep disorders. This occurs as melatonin reduces the time individuals fall asleep and increase the total amount of time of sleep. When an individual is consuming melatonin supplement, it appears to be safe to use for a short period.
Essential Oils
Essential oils are effective sleeping aids. Essential oils are popular for their natural methods of treating lots of things, and sleep is not an exception. When medications are prescribed to solve a particular health issue, you may have to contend with the side effects that come with it. This might cause you to feel weak when you rise from the bed. On the other hand, essential oils don’t carry any side effects or adverse reactions.
Valerian
Additionally, valerian root happens to be one of the natural sleeping aids that are very effective. This is an herb that is rooted in Europe and Asia, and it has its root effective as a natural treatment for symptoms for menopausal issues, depression, and anxiety. It is also one of the most consumed sleep-promoting herbal supplement in Europe and the US.
Adults experiencing dizziness should consider a short term intake of valerian root, although it is advised to be taken short-term. Nursing mothers and those that are still pregnant should not consume it. It is a root that is popular, and it increases sleeping quality.
Consume Calcium for Relaxation
Are you aware that calcium has its own effect on our sleep cycle? It might interest you to know that researchers were able to show that calcium is very important for relaxation. This is because it enables the brain cell to utilize the tryptophan to produce melatonin that produces sleep aid in the body naturally.
A study was published in the European Neurology journal stating the discovery that the levels of calcium when we enter the REM (rapid eye movements) sleep are at the highest. Then if the level falls during REM sleeps, it affects one’s sleep and could be connected to calcium deficiency.
Finally, quality sleep is crucial for an individual’s health. People should endeavor to achieve the right amount of sleep daily. This would help improve their daily performance and activity.
