The human body has a circadian rhythm, which helps the brain understand the difference between day and night. Our sleep pattern entirely depends upon this cycle, and the melatonin hormone is behind its smooth functioning. You have a lower level of melatonin during the day, which results in alertness, while its levels elevate at night, preparing the mind for bedtime.
Irregular hormone production causes difficulty falling asleep, insomnia, restlessness, etc. The good news is different natural sleep aids effectively resolve these issues, resulting in mental and physical well-being. Things like lavender, chamomile, gummies for sleep, etc., help with adequate sleep hours and better immunity against diseases. In this article, get detailed insight into all the herbal melatonin alternatives.
How to Sleep Better at Night Naturally
Sleep hygiene is crucial for a healthy lifestyle and reducing vulnerability to diseases like diabetes and heart issues. Instead of relying on sleeping pills and facing side effects in the long run, get help from the following melatonin alternatives:
Lavender Oil
Lavender oil is highly recommended for aromatherapy before bedtime and to make the room comfortable for sleep. Scientific studies also support that its topical application results in muscle relaxation and deeper sleep. However, using it in pure form may cause allergies, so it is better to use it in diluted form. Also, do a patch test before applying it to a wider area to ensure safety.
Valerian
Valerian is the best natural sleep aid, an herb with therapeutic effects. Different studies support its role in treating sleep deprivation or depression symptoms. It is available in the market both in tea and supplement forms.
The recommended dosage varies from person to person, depending on the severity of the issue. Also, some people face side effects like dizziness, impaired cognition, or headaches so it is better to consult your medical health provider before using it.
Chamomile Tea
Consuming dried chamomile flowers in the form of tea is one of the effective ways to resolve sleep deprivation. It has apigenin, an antioxidant that helps slow down the brain and leads to sleep. It is also effective in reducing anxiety symptoms, inflammation, or digestion issues. Not just tea, but getting its aromatherapy is also effective in relaxing the mind and results in less time spent falling asleep.
Sleep Supplements
Natural supplements work if you are looking for a quick sleep aid for adults. They are composed of natural ingredients like lavender, chamomile, and valerian root, that stimulate melatonin production. However, you must take only the recommended dose to avoid side effects like dizziness, nausea, and headaches. It is best to consult your medical health provider about the safety of such supplements.
Magnesium-rich Foods
Magnesium-enriched edibles like bananas, almonds, spinach, avocados, pumpkin seeds, etc., are all effective in getting quality sleep. Magnesium is proven to have a calming effect on the mind and body. Having these foods as a bedtime snack effectively reduces the time needed to fall asleep. However, you need to take it in moderate quantities as overdose results in lethargy and headaches. If you take it in supplement form, 350 mg is enough daily.
Bottom Line
Healthy weight management, stronger immunity, and better cognition are achievable through a good sleep routine. All the above-mentioned natural remedies for deep sleep are easily available in the market.
You need to plan your diet to include any of these elements, particularly in case of sleep deprivation. Remember to choose only reliable suppliers to get herbal products in their original form, free of impurities. This way, you will feel a significant improvement in sleep regulation.
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