Safest Natural Sleeping Aids
Adequate sleep can improve the quality of life, and you can perform better and focus more with a refreshed mind and active body. However, sleeplessness can harm your body and mind beyond your imagination, and you might develop diabetes, mental issues, cancer, high blood pressure, and other conditions. Many of us cannot get adequate sleep and rely on sleeping pills to sleep for a few hours every night. But sleeping pills cannot offer you a lasting solution, and once you stop taking them, you might experience the same problem. More importantly, you might need to increase your dose to get the benefits, and most sleeping pills might harm your body in the long run. Hence, you will have to focus on safe and natural solutions.
WHY SHOULD YOU CONSIDER THE SAFEST NATURAL SLEEPING AIDS?
Natural sleeping aids are safe, and they will not harm you in any manner. You can fall asleep faster and sleep throughout the night without experiencing side effects. Many of them are easily accessible, and you will not need a prescription to use them. Healthy practices, including exercises and proper sleeping hygiene, can also contribute to your sleep. However, if you consider sleeping pills, you will have to visit your doctor, and you will have to spend on medications. Some medications can have side effects, and you might develop other issues. You might not get the same freshness and energy if you take sleeping pills. Therefore, you can consider natural sleeping aids, and everyone, regardless of age, can safely use them.
WHAT ARE THE BEST NATURAL & SAFE SLEEPING AIDS?
MELATONIN
Melatonin is a hormone that our brains produce to manage our sleep cycle, and when your body produces less melatonin, you might develop sleeping issues. You can fix it by having melatonin supplements. You will have liquid or capsule supplements to address your insomnia and fall asleep fast. Melatonin supplements can help people with different sleeping disorders. However, you can talk to your doctor to know a safe dose based on your conditions. Doctors find 1-5 milligrams safe for a healthy adult.
MEDITATION
Medication should be your last resort to address sleeping or other disorders. You will have to find a solution that is achievable, safe, and easy to follow. Meditation can improve your sleeping disorders and other physical and mental issues. Mindful meditation will develop positivity and reduce your stress. You will have better immunity and resilience, and you can sleep well with a calm and positive mind. As discovered by studies, meditation can address chronic insomnia, and it is worth trying for those who struggle hard to fight negativity and sleep well. You can join a meditation class and practice at home, and you will notice improvements within a few days. Practice will improve your sleep and make you a positive and active person.
MAGNESIUM
Our body produces magnesium, and this mineral relaxes our muscles and minimizes stress. Some experts believe that it can support sleep and improve your sleep-wake cycle. A daily dose of magnesium can enable you to sleep better and longer. You can have magnesium-rich foods in the evening to induce sleepiness. When it comes to magnesium-rich foods, you can have a banana, whole-grain cereal, or warm meal one hour before bed.
GABA
GABA or Gamma-aminobutyric acid is a neurotransmitter and amino acid that influences the activity of your nervous system. Our body makes this amino acid, but you can also get it from tea and tomatoes. It is available in supplement form, and you can consider having it to improve your sleep quality and fall asleep faster. Some studies support that GABA can minimize stress and enable people to sleep well.
PROGRESSIVE MUSCLE RELAXATION
PMR is a technique for relaxing your body and supporting your sleep. It will promote your sleep by tightening and relaxing your muscles. However, it will relax one muscle at a time, and it can help all those who struggle to fall asleep at night. This natural home remedy is effective for chronic insomnia. But you will have to practice to master this technique.
EXERCISES
Exercises can help with numerous benefits. You will have a fit and active body and positive mind, and you can sleep faster and longer. According to a study report, 150 minutes of exercise a week can improve sleeping disorders and depression symptoms. You can try low-impact exercises, including swimming, yoga, and walking. You can exercise under natural light to maximize the benefits. It is better to practice during afternoon hours to get sleep benefits. If you practice exercises during the afternoon hours, the body temperature will rise and fall at night, and you can sleep better. Also, physical activities will address anxiety and stress, and you can have a relaxing mind that creates a favorable environment for sleeping.
LAVENDER OIL
Lavender oil has been used for thousands of years to relax the mind and improve sleep quality. You can spray lavender oil on your pillow and use it as a massage oil to sleep better. You can also consider using an aromatherapy diffuser. Lavender oil is safe, but if you are on any sleep medication, you will have to check with your doctor before combining it with other sleeping supports, even if it is a natural one.
PRACTICE GOOD SLEEP HYGIENE
Simple sleep hygiene can increase your chances of sleeping better and enjoying uninterrupted sleep. You can have a consistent bedtime. Avoid screens one hour before retiring to your bed. Keep your bedroom dark and use eye masks, earplugs, comfortable pillows, blankets, and mattresses. You will have to avoid caffeine, alcohol, and nicotine in the evening. Apart from all these, consider a warm bath one hour before bed and stop eating more at night.
You can try any of the above natural remedies to improve your sleep quality. Most of them are effective and can enable you to deal with acute or chronic insomnia. But if you do not find these sleeping aids helpful, you can reach out to a doctor to know the cause. Some health issues might cause insomnia, and you cannot find a solution unless you treat the condition.