How Natural Sleep Aids and Lifestyle Changes Induce Sleep?

Posted by Lewis Carroll on May 25th, 2018

A complete sleep at night is essential for a healthy mind and body. It rejuvenates people after a hard days task and prepares them for the challenges of the next day. On the other hand, incomplete or disturbed sleep at night could lead to drowsiness, dizziness, irritability and reduced levels in individuals.

Some of the important reasons of insomnia are anxiety, stress, depression, change of sleep environment, medical condition, jet lag and effect of certain medications. Sleep deprived people can get rid of their sleeplessness with natural sleep aids and simple lifestyle changes.

Valerian Herb and Passionflower can help you to doze off

Valerian is a herb which is mostly used in European countries. It impacts the functioning of GABA receptors in the brain and calms the nerves and the body for a sound sleep. Passionflower is another sleep aid that calms the brain from the vicious circle of thought. Use of this powerful sleep aid doesn’t lead to fatigue the next day.

Melatonin restores your sleep rhythm

Melatonin is a naturally occurring hormone which is effective in regulating the wake-sleep schedule. It is produced by the pineal gland in the body at night. Melatonin level increases gradually and reaches its peak in the middle of the night. In the morning, when the plasma level of melatonin decreases, the person awakes from sleep. Melatonin supplements should be used after half an hour before bedtime for a sound sleep.

Aromatherapy is vital for a sound sleep

Aromatherapy is another natural sleep aid which impacts the brain, enhances mood, promotes drowsiness and induces sleep. A sleep-inducing blend can be created by mixing sandalwood oil, lavender oil, frankincense, mandarin and Bergamot oil. In a survey conducted on a group of participants, it was found that people who used aroma sticks enjoyed a sound sleep, as compared to those who refrained from its use.

Calcium offers relaxation for a sound sleep

Eating foods rich in calcium offers relaxation to the brain for a good sleep. According to a journal, the calcium levels in our body are highest during REM ( Rapid Eye Movement). Use of Calcium not only plays a vital role in maintaining skeletal health but also guarantees a restful sleep. It helps the brain cells to create melatonin – a natural sleep aid. A warm glass of milk before bedtime is a popular solution for a good night sleep.

Use of foods rich in magnesium can induce slumber

Deficiency of Magnesium is one of the major reasons of sleeplessness. Consumption of Calcium in combination with higher magnesium levels can induce sleep in insomniacs. Dark chocolate, pumpkin seeds and spinach are some of the foods loaded with magnesium.

Tryptophan-rich food supplements control anxiety and induce sleep

Tryptophan is an amino acid that helps the brain to get into a relaxed state.  Food items such as Corn, brown rice or whole grain oats are loaded with Tryptophan. Good sleep hygiene in combination with natural sleep aids can prove effective in offering a restful sleep to an insomniac.

Changes in lifestyle and good sleep hygiene can induce slumber in insomniacs

Yoga, meditation, relaxation techniques, cognitive behaviour therapy and indulgence in physical activities such as swimming can offer peaceful rest. Reducing the intake of tea, alcohol, cigarette and fatty meals before bedtime can lead to easy sleep. Avoiding afternoon naps and following a strict wake-sleep schedule can lead to a quiet rest. And most importantly, insomniacs must keep their bedroom dark and noise free and must avoid the use of electronic screens such as TV, laptop, tablets and smartphones before bedtime.

If none of the above natural sleep aids works, then one can take the help of cheap sleeping tablets, for example, Zopiclone, Ambien and Nitrazepam for a peaceful sleep at night. These pills calm the brain and the central nervous system and induce sleep in people.