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Last Updated on January 11, 2021

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 March 3, 2021

Benefits of Water: Science-Backed Reasons to Stay Hydrated

Benefits of Water: Science-Backed Reasons to Stay Hydrated

You may already be aware that you should drink plenty of water each day, but do you know why? Yes, it’s true that you cannot stay alive for very long without drinking water, but keeping well hydrated is also essential for general day-to-day health and well-being. The benefits of water are endless, and H20 is probably even more important than you already realize.

This article will give you scientific and academically based benefits of water. By the end of this article, you will learn some great reasons to stay hydrated.

The Nutritional Value of Water

In terms of nutrition, plain water contains zero calories. This alone is a great reason to consume more of it.

Unlike almost every other consumable, water is not a source of carbohydrates, protein, or fat.[1] Its only function is to hydrate you, and you can drink plenty of it without worrying about any weight gain.

Often, when you feel hungry, it’s actually your body telling you that you need more water. Instead of reaching for a candy bar, try a glass of water first, and you may find that the hunger soon subsides.

5 Scientific Benefits of Water

Water has so many benefits for your health that it would be impossible to list all of them in this article. However, here are 5 science-backed benefits that water has for your health and why you should always stay properly hydrated.

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1. Keeps You at Peak Performance

Your physical performance can suffer if you don’t drink enough water. In fact, your physical performance can be severely impacted if you lose as little as 2% of your body’s water. The result of this can be things like fatigue, loss of body temperature control, less motivation, and lethargy. Exercise will feel a lot more difficult from a mental and physical perspective in this case.

On the other hand, studies show that a good level of hydration not only prevents the above from happening, but it may even reduce oxidative stress that comes with high intensity activities. This makes sense when you think about the fact that water makes up 80% of muscles.[2] So, stay well hydrated to remain at peak physical condition.

2. Improve Brain Function

Your level of hydration has a big impact on your brain function. Studies show that even a modest level of dehydration of 1-2% (of reduced water in the body) can impair many brain functions.[3] The fact that water can help you maintain focus and a good memory is just one of the many benefits of water.

This was highlighted in a study conducted with young women at the University of Connecticut. The research shows that women who had a fluid loss of 1.36% after exercise suffered from impaired concentration, poor mood, and had more headaches.[4]

A similar study involving young men also shows that a fluid loss of 1.59% increases feelings of fatigue and anxiety, and reduces working memory.

3. Prevent and Treat Headaches

This follows from the previous point that shows how important water is to brain function. Dehydration is usually the root cause of migraines in many people. However, beyond preventing dehydration, new studies show that drinking water can be an effective way of treating and even preventing headaches from happening in the first place.[5]

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4. Deliver Nutrients to Your Body

Although pure water does not contain any nutrients itself, it can absorb some minerals and deliver them to your body, which is one of the best benefits of water.[6] After a workout, water acts to help your muscles recover by delivering the right amount of nutrients at the right time. This is especially important at night as that’s when most of your muscle recovery happens.

Bottled mineral water can sometimes contain healthy minerals that your body needs like sodium, magnesium, and calcium. Just make sure you read the label to learn the exact mineral content of your bottled mineral water.

5. Regulates Body Temperature

Water is excellent at absorbing and transferring heat in your body. In fact, it is the primary way that the human body is able to regulate its temperature.

Water has a relatively high heat capacity, so the water in every cell of your body can work as a shield against sudden temperature changes.[7]This is also the reason why professionals always recommend you drink plenty of water in hot climates.

How Much Water Should You Drink Each Day?

Now that you understand why you should drink more water, the next question is how much you need in order to receive the benefits of water. The Internet is full of uneducated responses regarding the amounts of water you need to keep your body functioning properly, and the most common response is the un-scientific 8 cups a day rule.

However, most scientists and health professionals agree that it’s much better to drink according to your gender, weight, level of physical activity, and climate. Read this article to know how much water you should be drinking each day: How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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The simple rule of thumb is to drink when you feel thirsty. Your body has evolved complex mechanisms in your brain and body to send signals when your body needs more fluid intake. Learn to listen to your thirst, and you’ll be well on your way to drinking enough water.

How to Drink More Water

After working out how much water you should drink in a day, you might discover that you’re not drinking enough. If this is the case, you will need to find new ways to drink more water each day. For instance, you can eat water-rich fruits, like watermelons, and make new hydration habits, like drinking a cup of water before each meal or carrying a water bottle with you to work.

If you’ve been trying to develop healthy habits like this one but can’t get past your procrastination, check out Lifehack’s Fast-Track Class: No More Procrastination.

If you need help to get you to drink more water, you can also check out the 3 Best Apps To Help You Drink Much More Water.

You can even eat your water from these fruits and vegetables:[8]

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Ways to eat your water

    Conclusion

    Water is essential to a properly functioning body. You should proactively try to keep yourself well hydrated in order to receive the many benefits of water.

    Hydration is not the only benefit of water you will experience from maintaining a good level of daily water intake. Water can help you stay at a peak physical condition, maintain brain function, prevent headaches, and regulate your body temperature.

    Make sure you drink enough water each day to enjoy all the amazing health benefits that water has to offer.

    More on Good Hydration and Nutrition

    Featured photo credit: Nigel Msipa via unsplash.com

    Reference

    [1] Beverage Impacts on Health and Nutrition: The Nutritional Value of Bottled Water
    [2] Sports Medicine: Hydration and Muscular Performance
    [3] The British Journal of Nutrition: Mild dehydration impairs cognitive performance and mood of men
    [4] The Journal of Nutrition: Dehydration Affects Mood In Healthy Young Women
    [5] Journal of Evaluation in Clinical Practice: Increased water intake to reduce headache: learning from a critical appraisal
    [6] Livestrong: Nutritional Value of Water
    [7] Sciencing: How Does Water Stabilize Temperature?
    [8] Skinny Ms: 21 Ways to Eat Your Water

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