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Published on December 20, 2019

10 Best Natural Sleep Aids to Help You Feel Rested

10 Best Natural Sleep Aids to Help You Feel Rested

Changes in sleeping patterns, habits or lifestyle can negatively impact your health. Getting an adequate amount of restful sleep is necessary to live a happy and healthy life.

With so many people struggling to get a good night’s sleep, the sleep supplement business is flourishing. More and more people are coming and searching for natural sleep aids. So here we take a look at some of the best natural sleep aids proven to help you feel rested:

1. Magnesium

Magnesium is amongst the foremost common minerals on Earth and has been considered one of the simplest and natural sleep aids. It binds to neurotransmitter receptors to calm your mood, lower stress levels, and assist you to unwind for sleep.

Consuming sufficient amounts of magnesium maintains your sleep-wake cycle and ceases sleep problems.

2. 5-HTP

It is also known as L-5 hydroxytryptophan, and is a naturally-occurring chemical in your body.

Eating foods high in tryptophan such as nuts, seeds, tofu, beans and oats etc.[1] can help you feel sleepy fast and increase your overall sleep time. Once eaten, your body turns tryptophan into serotonin. Then, serotonin is converted into melatonin to help you fall asleep.

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5-HTP is the solution to making all of this happen, as it’s the primary chemical that transforms tryptophan to serotonin.

3. Jujube

The Jujube plant is loaded with nutrients and used as a natural remedy against gastrointestinal problems, boosts heart health, cuts back stress, and shields against harmful cancer cells.

And also, jujube berries contain two phytochemicals— saponins and flavonoids, which can help fight insomnia.

4. L- Theanine

It is a sleep-inducing amino acid found naturally in tea leaves. It increases serotonin, dopamine, and GABA levels, while decreasing levels of chemicals associated with stress and anxiety. Plus, this amino acid activates the release of alpha brain waves— these are present during REM sleep and promote relaxation.

5. Kava

Kava plant is used to alleviate symptoms of anxiety, stress and promote a state of relaxation. The kava plant contains compounds called kavalactones, which bind to different neurotransmitters, including GABA receptors, to decrease brain activity and cause you to feel sleepy.

6. Passion Flower

It is a most strong aid for alleviating symptoms of anxiety and inducing a sense of calmness to help you get better sleep. Like a lot of other natural remedies, we’ve discussed and recommended, passionflower works primarily by increasing GABA levels and decreasing brain activity.

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7. Valerian

It is a dietary supplement that has been used since ancient days for sleep disorders like insomnia and nervousness. Valerian root can help you better sleep by raising your gamma-aminobutyric acid, or GABA, receptor levels. This neurotransmitter decreases neuron activity in the brain, quietens the central nervous system, and boosts drowsiness to help you sleep soundly.

8. Melatonin

It is a hormone that is produced by the pineal gland in the brain of the human body as well as in the animal body. It plays a leading role in regulating sleep and circadian rhythms.

The melatonin sold in over-the-counter pills are synthetic, but chemically it’s the same as the stuff the human body makes. It helps the certain problem to sleepers get to bed at night.

The natural production of melatonin is triggered by the absence of light, allowing this natural sleep aid to regulate the body’s internal clock, ensuring we are tired at night and mentally and physically alert during the day.

Research has also shown it can help battle inflammation, promote weight loss, and maybe even help children with neurodevelopmental disorders.

According to Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, “melatonin is very safe if taken in normal doses,” which is something in between 0.5 mg and 5 mg.[2] According to him, a 0.5 mg dose may be all that’s needed for sleep-cycle regulation and should be taken three to five hours before bed. For people who want to take melatonin just before bed, a 5 mg dose is much suitable.

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If taken in high doses, or more frequently, people have reported headaches or stomach problems as a side effect. Other side effects include drowsiness, nausea, dizziness, mild tremor, irritability, low blood pressure, stomach cramps, and even temporary feelings of depression.

9. Glycine

Glycine is an amino acid that plays an essential role in the nervous system. Recent studies show it may also help improve and get better sleep. A study states that people suffering from poor sleep may take 3grams of glycine or a placebo immediately before bedtime.[3] This would make you feel less fatigued the next morning.

Glycine supplements also helped participants fall asleep faster.

10. Lavender

It is naturally soothing and hence plays an efficient role in relaxing your nervous system. Doctors have increasingly used lavender to help relieve the symptoms of and even treat certain neurological disorders.

The scent of lavender is instantly calming and relaxing— and it’s not uncommon to see lavender essential oils, shampoos, lotions, candles, and bedtime teas sold as a solution to restless nights.

Bonus: Ways to Fight Insomnia Naturally

Here’re some bonus natural sleep remedies to fight insomnia:[4]

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Sip Warm Milk and Honey

Winding down the day with a warm mug of milk and honey is one of the better natural sleep remedies. According to the National Sleep Foundation, the secret is in the combination of tryptophan, an amino acid known to induce sleep. Tryptophan increases the amount of serotonin, a hormone that works as a natural sedative, in the brain. Carbs, like honey, help transmit that hormone to your brain faster.

Turn off Artificial Lights

For those people who are suffering from insomnia, a peaceful, calm and relaxing environment is very crucial for uninterrupted slumber. So one of the most effective natural sleep remedies is removing electronics that having glowing screens such as cell phones, tablets, and laptops, etc. It is found that the blue light disturbs your circadian rhythms, making it difficult to fall asleep.

Take a Hot Bath

According to a study published in the Journal of Physiological Anthropology, women take a hot bath before bedtime fall asleep faster[5] and states the higher and good quality of sleep than women who simply go to bed.

Drink Herbal Tea

A study from Australia’s Monash University says that people who want to improve their nightly sleep quality, should start drinking one cup of passionflower tea before bed.[6] Similarly, a cup of chamomile before bed also has a relaxing effect on the brain. Another herbal solution, Valerian tea, a dietary supplement used for insomnia and nervousness, can reduce the time it takes to fall asleep and produces a deep, satisfying rest and reduced nighttime awakenings.

Manage Stress with Exercise

Try natural sleep remedies like yoga, meditation or writing a journal before bed if anxiety or stress is keeping you up at night. It helps to reduce stress, feel calmer and relaxes your mind and body, helping you sleep faster and better.

Read a Book/Novel

As per a study conducted in 2009 by researchers at the University of Sussex, reading before you go to bed can help you cope with insomnia.[7] The study showed that 6-7minutes of reading reduces stress by 68%. This helps clear the mind and prepare the body for sleep.

A sleeping disorder like insomnia is among the most disrupting of rest and sleep conditions, and following the above mentioned aids and tips can certainly help you manage your sleep better.

More to Help You Sleep Better

Featured photo credit: Joanna Nix via unsplash.com

Reference

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Bijal Panchal

Brand Planning: Managing Sleep Diagnostic, Sleep Therapy & Reusable Mask Portfolio

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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