7 Herbal Sleep Medicines that are Effective in Treating Insomnia
Treating insomnia naturally
Herbal sleeping pills come in various forms, both in supplements, herbal leaves and food, which can cause drowsiness and overcome difficulty sleeping. Before consuming it, it is important to first understand the evidence of the efficacy and side effects of each choice of herbal medicine.
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| 7 Herbal Sleep Medicines that are Effective in Treating Insomnia |
Herbal sleeping pills can be an option to treat insomnia. Not a few people find it difficult to get enough sleep, at least 7-8 hours per day and sleep soundly.
In fact, getting enough sleep is important so that the brain can function well. Getting enough sleep can also prevent the risk of developing various chronic diseases, such as heart disease, diabetes and obesity.
Therefore, some people may look for effective herbal medicine options to treat insomnia. Some herbal medicine options even claim to have minimal side effects and rarely cause drug addiction.
Various Choices of Herbal Sleeping Medicines
Even though it is made from natural ingredients, the choice of herbal sleeping pills below does not mean it is safe for all people's conditions. So, it is important to keep learning about the properties and side effects so that you know which herbal medicine is suitable for your health condition.
Some herbal sleeping medicine options that you can try include:
1. Melatonin
One herbal sleeping medicine that is quite well known for helping increase the duration and quality of sleep is melatonin. Naturally, melatonin is produced by the body and plays a role in the sleep cycle. Usually, melatonin will increase in quantity at night and decrease in the morning until noon.
Various studies state that adding melatonin to daily intake can prevent a person from waking up at night and treat sleep disorders, such as insomnia or jet lag. Some food choices that can increase melatonin levels include warm milk, salmon, almonds and pistachios.
Meanwhile, melatonin supplements are generally safe for short-term use. Because it can cause drowsiness, it is recommended not to drive a vehicle within 5 hours after taking it. Melatonin supplements can also interact with several drugs, such as blood thinners, anti-seizure drugs, birth control drugs, and hypertension drugs.
2. Magnesium
Increasing magnesium intake from food or supplements can also be a natural sleep aid. Several studies show that magnesium has a relaxing effect on the body and brain, helping to improve sleep quality and overcome insomnia.
You can easily get enough magnesium every day by consuming a variety of food choices, such as spinach, cashews, peanuts, cereals, soy milk, edamame, whole wheat bread and avocado.
3. Valerian root
Valerian root has long been used to treat sleep problems. This herbal sleeping medicine is believed to help people fall asleep faster, more soundly, and wake up less often during sleep.
To get the benefits of valerian root, you can consume it in the form of tea or supplement capsules. Side effects from consuming valerian root are rare and tend to be mild, such as dizziness, itching, or stomach ache.
However, further research is still needed to find out how effective valerian is in treating insomnia.
4. Chamomile
Chamomile tea can also be an option for herbal sleeping medicine. Chamomile tea contains antioxidant compounds that can encourage drowsiness and promote restful sleep.
In several studies, people who drank chamomile tea reported that their sleep quality was better, fell asleep faster, and woke up less during the night compared to those who didn't. Although it still needs to be researched in more depth, drinking chamomile tea is worth trying to overcome insomnia.
5. Lavender
Lavender is a plant that is often used as an essential oil with many benefits. One of them can help relax and cause drowsiness. Many studies show that inhaling the aroma of lavender essential oil before bed can improve sleep quality in insomnia sufferers.
Apart from that, other research shows that exposure to the aroma of lavender at night also reduces drowsiness when you wake up the next day.
6. Ginkgo biloba
In order to sleep contentedly and soundly, you can also take ginkgo biloba supplements as a herbal sleeping medicine. Ginkgo biloba is believed to reduce stress and increase relaxation. People who take ginkgo biloba supplements are known to have long sleep duration and sleep soundly.
However, for pregnant women, breastfeeding mothers, children, and people with bleeding disorders or diabetes, you should avoid taking ginkgo biloba supplements or consult a doctor first before consuming them.
7. Glycine
Glycine is an amino acid that plays a role in lowering body temperature before sleeping. A lower body temperature is a sign that the body is preparing to sleep because that is when the hormone melatonin is produced.
One study also stated that consuming glycine supplements can have an effect on improving sleep quality so that the body becomes more energetic and the brain is more focused the next day.
Apart from supplements, you can also increase your glycine intake by consuming foods, such as meat, eggs, poultry, spinach, bananas, kiwi and nuts.
In contrast to most non-herbal sleeping pills, natural sleeping pills are claimed to rarely cause side effects. However, actually there is not much research that states the safety of herbal sleeping pills.
To help overcome insomnia, apart from taking herbal medicine, you are advised to reduce caffeine and nicotine consumption and not exercise too close to bedtime. Apart from that, you can also overcome insomnia in other ways, for example meditation, yoga or aromatherapy massage.
If you have tried various methods, including using the herbal sleeping medication options above, but are still not effective in treating your insomnia, you should consult a doctor to get treatment that suits your condition.
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