Doctors name natural supplements that prevent insomnia
If you do some calculations, it turns out that a person spends almost a third of his or her conscious life asleep. Getting the recommended 7-9 hours of rest a day is essential for the proper functioning of all human organs and systems, but regular sleep deprivation is harmful to the body and brain and can increase the risk of heart disease, diabetes and obesity.
Today, more and more people are experiencing sleep problems and need help. Healthline, in consultation with clinical pharmacist Alan Carter, has recommended some natural supplements that can improve your sleep.
Valerian root has long been considered a reliable remedy for relieving symptoms of anxiety, depression and menopause, and is a common supplement for improving sleep. Although its effects on the human body need to be further studied, scientific research suggests some improvement in some people with sleep disorders.
Melatonin is a sleep hormone produced by your body that signals your brain to rest. Its production increases in the evening and decreases in the morning, and it can also be disrupted, for example, when changing time zones. In this case, a person has trouble sleeping and feels exhausted.
To improve your well-being, you may need to adjust your regime to include melatonin supplements, which improve the quality and duration of sleep. It can be especially useful for people with sleep disorders or shift work.
The scent of lavender is believed to have a calming effect and help improve sleep. To achieve a positive effect, you may need to inhale the scent a few hours before resting. In addition, studies have shown that people with dementia had a longer total sleep duration and improved sleep quality after lavender aromatherapy.
Magnesium is involved in many important processes in the human body and its benefits are difficult to overestimate. Scientists note that the mineral increases the level of gamma-aminobutyric acid, which has a calming effect on the brain. At the same time, studies have shown that a combination of magnesium, vitamin B, and melatonin can help treat insomnia, regardless of its cause.
Passionflower is a good herbal remedy for improving sleep. For example, a recent experiment involving insomniacs who took passionflower extract for two weeks showed a significant improvement in some sleep parameters. The study evaluated the total sleep time, its effectiveness, and the time to wake up after falling asleep.
An amino acid that plays a significant role in the nervous system can also improve sleep. It is believed that glycine lowers body temperature, signalling that it is time to sleep. In addition, the supplement can improve performance and reduce fatigue in case of sleep deprivation. It is worth noting that glycine levels in the body can be increased by eating spinach, beans, cabbage, bananas, kiwi, and animal products.
Everyone needs a good night's rest. As you can see, there are many natural ways to improve your sleep, but if the problem recurs, do not hesitate to visit a doctor for an additional examination. A timely diagnosis will help determine the cause of the sleep disorder and find an effective treatment.
Earlier, OBOZREVATEL talked about ways to prevent insomnia. Experts said that breathing practices would help with falling asleep, and also advised using earplugs, eye masks, or listening to soothing music.