Posts Tagged ‘food’

postheadericon Natural Sleeping Remedies

Those who suffer from sleep disorders are flooded with commercials for medicines and sleep aids to help with their problems. The problem with those is that they do not help with one’s natural sleep cycle, but instead the mask it. This not only will not help in the long run, but also could be more harmful. Instead, it is best to look for natural remedies to help with sleep problems.

Melatonin is a great natural remedy. Melatonin is a hormone that is produced by the body to help regulate the cardiac rhythms of one’s body. This includes the sleep-wake cycle where this hormone level is highest right before bedtime. This supplement may improve sleep by reducing the amount of time it takes to fall asleep, increasing sleepiness and increasing the duration of sleep. Anywhere from .1 to .3 milligrams of fast-release melatonin should be enough to be effective.

Valerian is the leading herbal extract used for treating anxiety and insomnia. This supplement has been found to reduce the amount of time it takes to fall asleep and help to improve the quality of sleep. Also, it does not have the feeling of morning grogginess that some sleep aids may have.

Chamomile is also used to help induce sleep. It is an herbal remedy that has been used for centuries. This herb also has anti-bacterial and anti-inflammatory properties. Typically is it ingested in the form of tea or a tincture. Chamomile normally has a calming effect, which helps to prepare one for bed.

There are also herbal foods that can help to induce sleep. Foods that are high in tryptophan, which is a sleep-inducing amino acid, include: dairy products, soy products, seafood, meats, especially poultry, whole grains, rice, beans, hummus, lentils, hazelnuts, peanuts, eggs, sesame seeds and sunflower seeds. The best bedtime snacks are high in calcium and carbohydrates as well as medium-to-low in proteins. You could try oatmeal and raisin cookies with a glass of milk, whole-grain cereals and milk, or even apple pie and ice cream. Tryptophan takes somewhere around an hour to reach the brain so the snack should be planned accordingly.

Caffeine is a huge contributor to the issues that people have with sleeping. Caffeine is a stimulant that speeds up the actions of most major body functions including the nervous and cardiovascular systems. It takes about six hours for caffeine effects to wear off.