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Complaints about insomnia are certainly very disturbing because they can make the body weak and less energetic. To deal with it, some people prefer to use natural sleeping pills rather than medical drugs. What are these natural sleeping pills? Let's see the answer in the following article
Sufficient sleep can provide many he alth benefits. Adults are recommended to sleep for 7-9 hours every day. If you often don't get enough sleep, your risk of developing a number of he alth problems can increase.
Lack of sleep can be caused by many things, one of which is difficulty sleeping. Some people treat insomnia by using sleeping pills that can be obtained through a doctor's prescription. However, not a few people believe more in natural sleeping pills.
Some Natural Sleeping Pills
If you have trouble sleeping, you can use the following ingredients as natural sleeping pills:
You may have heard that drinking warm milk before bed is said to make it easier to sleep. Is that true?
The benefits of milk as a lullaby are in fact not just a figment. According to a study, milk is known to stimulate the production of the hormone melatonin in the brain. This hormone plays a role in triggering drowsiness, so it can make it easier for you to fall asleep.
Although these benefits need to be investigated further, there's no harm in getting used to drinking a glass of warm milk before going to bed. However, make sure the milk you drink has been pasteurized and does not contain a lot of sugar.
2. Chamomile tea
In addition to milk, you can also use chamomile tea as a natural sleeping aid. Chamomile tea is said to have a milk-like effect, which stimulates the production of melatonin and other chemicals in the brain that act as a regulator of the sleep cycle.
In addition, chamomile tea can also provide a relaxing effect and help relieve anxiety. This effect appears to help improve sleep quality.
To get the benefits, drink a glass of chamomile tea a few moments after you have dinner. Avoid drinking this tea too close to bedtime, because it can make you urinate frequently and disturb your night's sleep.
Try putting lavender flowers in some corners of the room. The scent of lavender is believed to lower heart rate, blood pressure, and make you feel more relaxed. This effect can help stimulate drowsiness, thereby making you sleep faster and more soundly.
If you want something simpler, you can also put lavender oil on your pillow or use lavender aromatherapy.
A study found that eating 2 kiwis before bed was seen to make sleepiness appear faster and help you sleep better. This benefit is believed to come from the serotonin and antioxidant content found in kiwi fruit.
5. Foods high in magnesium
Magnesium is a mineral that has many benefits for the body. One of the benefits of magnesium is to help regulate sleep cycles and quality. Therefore, it is important for you to meet your daily magnesium needs.
Adult men are recommended to get around 350 mg of magnesium per day, while adult women are 300-320 mg. To meet these needs, you can eat foods that contain lots of magnesium, such as dark chocolate, avocados, bananas, and tofu.
6. Carbohydrate food and drink
Have you ever felt sleepy after a heavy meal? If you have and you're curious about why that happens, one of the reasons is carbohydrates.
Carbohydrates make it easier for sleep-regulating substances to enter the brain, making you sleepy quickly. In addition, the increase in the body's glycemic index when eating carbohydrate foods at least 4 hours before bedtime also plays a role in making sleep more quality.
To be on the safe side, you are advised to choose he althier complex carbohydrates. These complex carbohydrates can be obtained from potatoes, corn, whole wheat bread, and beans.
To be more effective, the use of natural sleeping pills must also be accompanied by a he althy lifestyle, such as:
- No smoking.
- Drink lots of water
- Manage stress well, for example with regular meditation or yoga.
- Eat a balanced nutritious diet and reduce consumption of sugar, caffeine and alcoholic beverages.
- Stop using your cellphone at least 30 minutes before going to bed to avoid the negative impact of your cellphone on sleep quality.
- Exercise regularly for at least 30 minutes a day.
- Create a comfortable bedroom atmosphere, such as using the air conditioner, turning off the lights, and not playing with your cellphone or laptop in bed
It is important to remember, the effectiveness and safety of the natural sleeping pills above still need further research. If after trying some natural sleeping pills you still find it difficult to sleep, you should consult your doctor.
Once the cause of insomnia is known, the doctor will provide further treatment to overcome the sleep disorder you are experiencing.