For every stressed-out American, Ambien and similar prescription sleep aids have become an integral part of their life. Besides that, these medications have turned into a $14 billion business too. Now, that’s a huge figure!
If you are born with the genes of drinking green-juice sort of healthy stuff and desire a drug-free sleep supplements, these pills won’t give you those seven to eight hours of relaxed shut eye.
Finding a reliable herbal remedy to fall asleep naturally, is an exhausting task. Keeping this intimidating thing in mind, here are some of the very best natural sleep aids recommended by the medicine experts. These effective supplements will let you doze off and enjoy a deep sleep without any hangover.
MELATONIN
If your trouble is difficulty in falling asleep rather than waking in the mid of the night, this is your aid. Melatonin is great for everyone who travels a lot, has a disturbed sleep-wake cycle and is beaten by the hectic life of cities.
According to Dr. Lipman, MD, functional medicine expert, melatonin is a naturally occurring hormone and is released in cycles during the day. It is involved in keeping us alert in the day time and keeping at rest in the night time. Both these actions are important for sound sleep.
How it works?
People with insufficient level of melatonin at night must add herbal supplement in their daily schedule to fall asleep on time.
HOLY BASIL
If you are stressed or going through an emotional phase, owing to which you wake up in the mid of the night, bring home holy basil or grow it. Used in medicine for decades, it promotes calmness by decreasing anxiety and depression.
How it works?
According to Jim Nicolai, MD, Medical Director of the Andrew Weil, MD, Integrative Wellness Program at Miraval in Tucson, stress sabotages cortisol’s regular rhythm. The hormone generally shoots up between 6 and 8 a.m. in order to wake us up.
In stressed people, the spike turns backwards and wakes them at 3 or 4 a.m. With holy basil, cortisol response can be moderated.
VALERIAN ROOT
If you wake up in the middle of the night because of your racing mind and looking for a trustworthy medication, valerian root is your soulmate.
Dr. Nicolai says that this natural aid calms the nervous system without creating any sort of hangover, fog or histamine.
How it works?
Being a mild sedative, the herb reduces the anxiety response, which in turn promotes relaxation and sleep.
5-HYDROXYTRYPTOPHAN (5-HTP)
When winter blues and depression put you in struggle, mood-enhancing 5-HTP comes to the rescue to bring with it additional hours of sleep. It has been in use to cure sleep and depression for centuries.
How it works?
5-HTP is the building block of melatonin and converts to serotonin. As this amino acid is the precursor of serotonin, the feel good hormone, and vital for melatonin formation, it is extremely good for both mood and sleep.
MAGNESIUM
By quieting the mind and body, this soothing mineral, apart from carrying out hundreds of processes in the body, makes it easy to fall asleep. Insufficient levels of magnesium leads to troubled sleep and insomnia.
How it works?
According to studies, magnesium regulates production of melatonin, which improves the sleep-wake cycle. Also, it increases levels of gamma-aminobutyric acid (GABA), a brain messenger that promotes calmness.
GLYCINE
The smallest and simplest amino acid lowers body temperature at bedtime; thereby, signaling that it’s time to close eyes and drift to sleep. With no side-effects, it takes away feeling of fatigue and enhances peppiness, liveliness & clear-headedness.
How it works?
Glycine binds to NMDA receptors in the suprachiasmatic nucleus (SCN) and modulates circadian rhythm genes. This way it triggers sleep by increasing levels of neuropeptides arginine vasopressin and vasoactive intestinal polypeptide to ultimately lower down the body temperature.
Few Other Supplements
TRYPTOPHAN
A study in its reports showed that consuming 1gram of this amino acid every day, improves sleep quality. Also, it helps to fall asleep faster.
GINKGO BILOBA
Taking 250mg of the herb 30-60 minutes before bed is believed to reduce stress, improve relaxation and promote baby-like sleep.
L-THEANINE
Taking supplement containing 200-400mg of this amino acid, restores sleep and relaxation.
Some Other Natural Friends
- Vitamin D: It reduces daytime drowsiness and improves overall well-being to let you sleep tight.
- B vitamins: These help Tryptophan convert into niacin and serotonin. Sleep is regulated and REM (Rapid Eye Movement) increases.
- Passion flower: It’s good to be taken as supplement to put off anxiety and sleep stress-free.
- Chamomile tea: Drinking it at bed time, calms and soothes the brain by acting as a mild natural sedative.
A Relaxed Sleep Awaits You
These sure-to-work supplements must have simplified your search of finding the best natural sleep aid. Choose the one you find is right for you and say goodbye to being a night owl person. Wishing you “Good Nights n Sweet Dreams.”
