Unfortunately, many individuals either can’t sleep or don’t get enough sleep, which is where natural sleep aids come in.
Our sleep time is a precious time that allows our bodies to rebuild and revitalize, and without adequate sleep, our health suffers.
That means we must find proper ways to rest.
The sleep time needed each night varies, but for adults, getting at least seven hours of sleep every night is crucial to having a healthy mind and body.
When we don’t get sufficient sleep, our bodies aren’t the only things that suffer.
Serotonin is a chemical that has a wide range of functions in the human body.
Serotonin is used to convey messages between nerve cells, it is believed to be active in constricting smooth muscles, and it contributes to well-being and happiness, among other things, it helps regulate the body’s sleep-wake cycles and the internal clock.
Natural Sleep Aids to Get Better Sleep
Tart Cherry Juice
A cup of tart cherry juice is a delicious way to drift off to sleep, and it’s a natural sleep aid.
Tart cherry juice is full of tryptophan and Tryptophan is an essential amino acid that converts to serotonin, which later converts to melatonin.
Melatonin helps maintain our sleep-wake cycle by causing drowsiness and lowers body temperature and works with the central nervous system to sync our biological clock.
Its creation is inhibited by light but released in low light/darkness.
Valerian is a plant whose roots can be used as a sedative and sleep aid.
It is believed to work by increasing the quantity of gamma-aminobutyric acid (GABA) (gamma-aminobutyric acid) which aids in the regulation of the action of nerve cells and has a soothing effect.
Because of its soothing effect, it is also widely popular as a natural anxiety remedy prescription. It’s simple to brew up a cup of tea, but if you find the smell too strong, it is also obtainable in a capsule form.
You will need a teaspoon of dried valerian root, strainer or infusion device such as a tea ball, 8-ounce fresh water to boil, and 8-ounce freshwater,(hot from the tap)
Put a teaspoon of valerian root in your infusion device, Boil 8 ounce of water in your kettle, remove from heat, and place your infusion device or the loose root in your mug, and pour the hot water over it.
Cover and allow it soak for 15 minutes.
Uncover and remove the device or strain.
Add milk or honey (For flavor) if you like.
Acupuncture is one of the oldest healing practices in the world. It is believed that stimulating specific points in the body corrects the balance of energy or the life force by opening up channels called meridians.
This meridian closes off when stress inflames and contracts vessels.
The tinny needles, upon insertion, open up these blocked channels and allow the brain to better know that it’s time to go to sleep.
It also stimulates the release of neuro-endocrine chemicals (like tryptophan/melatonin) which helps an individual fall asleep and stay asleep.
Bananas contain tryptophan, potassium, and magnesium. These are known muscle relaxants.
Eat two or more finger of banana half-an-hour before bed every night. This increases your magnesium levels while simultaneously relaxing your muscles.
Exercise on a constant basis, and you will sleep better. Not only will you sleep much better, but you’ll have more energy when awake.
Exercise has a strange way of helping us go to sleep and giving us more energy. For this reason, don’t work out right before bedtime, or you’ll likely end up more awake.
Chamomile relaxes your muscles and is believed that, potentially, a substance called apigenin can bind to GABA receptors which affect the central nervous system and induces sleepiness.
Other researchers think that other components in the chamomile are what act as a sedative. Either way, it’s tasty or it makes you sleepy.
You can also buy chamomile tea from the store, but it is much better if served fresh.
You will require a rounded ¼ cup of fresh chamomile flowers or 2 rounded tablespoons of dry flowers, Honey (optional), Milk (optional) and freshly squeezed lemon juice (optional)
If you’re using the fresh flowers, only use the flower heads and compost the stems.
Put the flowers in a teapot, and in a different pot bring 4 cups of cold water to a rolling boil. Empty the water in the pot over the flower in the teapot.
Allow it steep for 5-6 minutes and serve hot. You can also use the same process for dried flowers.
Use 2 rounded tablespoons of dried flowers, put a little bit of honey and milk to taste, and Squeeze in the juice of a freshly sliced lemon to taste as well.
Lavender Sleep Sachet
Aromatherapy has a variety of different uses, but it is perhaps most used for relaxing or creating a sense of drowsiness.
Numerous research has resulted in science accepting the validity of aromatherapy.
People who were exposed to the smell of lavender in the experiment experienced better moods, and one research followed brain activity with an electroencephalogram (EEG machine,) which showed the subjects undergoing lavender aromatherapy did, in fact, show brainwaves signifying drowsiness, while other scents increased alertness.
If you find yourself having a hard time sleeping at night, try making a lavender sleep sachet to stash under your pillow or on your bedside table to calm you and induce sleep.
Magnesium is one of the most basic important minerals and yet it’s deficient in most people. Magnesium plays a huge role in the functioning of gamma-aminobutyric acid (GABA) receptors, which is the main neurotransmitter that calms the central nervous system, relaxes you.
GABA won’t make you drift off to sleep magically, but its hard sleeping with lack of it in the body. While the best way to increase your magnesium intake is to eat a balanced diet, taking supplements can also help.
Most people think of beer when they the word hop, but this quick-growing vine is also a great remedy for calming nerves and encouraging relaxation.
It can be made into a strong tea and drank right before sleeping, or made into a sleep sachet and placed under your pillow at night.
You will need 2 tablespoons of dried hops, 4 cups of boiling water, and a quart glass jar with a tightly fitting lid.
Put the hops into a glass container with a tightly fitting lid and cover with boiling water. Allow it to soak for at least 5 hours or throughout the night, and then strain.
Re-heat or chill and drink a cup 30-45 minutes before bedtime for an easy and restful slumber.
While there is the sleep-inducing amino acid tryptophan in milk, it is been argued whether it actually does do anything.
Much like turkey, the levels aren’t such that they would have much of an impact.
Many people find the warmth soothing and calming, helping them relax both physically and mentally.
The routine of a glass of warm milk is like any other routine that you need to complete before bed, getting you one step closer to falling asleep.
Catnip is a plant that is a member of the mint family. It works a delight when it comes to having a sedative effect on humans.
The composite responsible for catnip’s effects is called nepetalactone.
While it can make cats frisky and wild, it can cause relaxation and drowsiness in humans.
Enjoy it in the form of a warm tea before bedtime, you can also add a little bit of honey to taste.
You will need 1 to 2 teaspoons of dried catnip, 8 ounces of boiling water and Honey to taste (optional)
Put catnip in a mug and cover with boiling water. Soak for 10 minutes (covered) and then add honey to taste if you like. Drink 30 minutes before sleeping.