For many individuals, sleep is already considered a luxury since they find it a very difficult thing to achieve. Living in a fast paced society with a high level of stress is what makes people experience the lack of needed sleep in order for their body to function normally. Thus, most individuals who suffer from sleeping disorders resort to sleeping aids which are found to be both effective and ineffective. Medical advice is deemed necessary in order to get proper intervention.
More often than not, sleeping pills are taken by those who want to achieve sleep instantly. Some sleeping pills are proven to be effective. However, caution must be considered in taking in such drugs because the negative side effects can be dangerous for one’s health.
While the pharmaceutical industry has gone far in providing medicines for people experiencing sleep problems, there are also natural remedies that can be used in order to stimulate better sleeping habits. Below are a number of dietary supplements that function as natural sleeping aids which can be used to relax the body and promote deeper sleep:
Chamomile (Chamaemelum nobile) is an ancient herb that comes in the form of tea and liquid extracts or topical ointment. This ancient herb was known to combat insomnia, a sleeping disorder and other various health complaints during earlier times when pharmaceutical drugs were not yet introduced. The effectiveness of chamomile has not yet been proven in humans, however it has been studied that mild sleep was manifested in animals with the use of this herbal product. Chamomile can be purchased in many health and wellness stores as well as supermarkets.
Melatonin is basically a hormone produced by the brain’s pineal gland. This hormone plays an important role in the regulation of sleep as well as the body’s circadian rhythm. Synthetic melatonin comes in the form of tablets which are sold in health and wellness stores as an antioxidant and sleeping aid. Studies have shown that melatonin helps in circadian rhythm disorders such as delayed sleep phase disorders and jet lag. Although the melatonin has been proven to be effective in circadian rhythm disorders, there is no evidence that it can cure insomnia or improve sleep quality.
Valerian (Valeriana officinalis) is another traditional herb used in earlier times to treat patients experiencing insomnia and nervousness. Although Valerian has been used by many individuals as a sleeping aid, there is no evidence proving that such dietary supplement can treat insomnia. As a form of dietary supplement, Valerian is prepared not as a single compound but in combination with other numerous compounds in varying amounts. This can be purchased in health and wellness stores in the form of tea and liquid extracts. Since Valerian has a stinky smell, users to this supplement prefer it in the form of capsule
Kava is an anti-anxiety herb that is known to help patients with anxiety-related insomnia. Caution, however, must be considered in taking in such herb because dietary supplements containing kava may result to severe liver injury. It is best to take proper medical advice before intake of this dietary supplement.
Apart from the administration of dietary supplements to facilitate better sleeping habits, there are also other ways to address the problem. Certain relaxation techniques can be practiced prior to sleep and these do not require the use of any drug or supplement. These techniques are:
This technique involves the use of the senses where imagining relaxing scenes is being practiced before bedtime in order to facilitate sleep. The more vivid your visualization runs, the more effective it would be.
Progressive Muscle Relaxation or PMR is a technique where the overall body tension is reduced by means of tensing and relaxing the muscle groups in the body. This is a combination of breathing exercises and relaxation of the muscle groups through a sitting or lying position. As the muscle tension is reduced, the body will experience less stress and increased physical and emotional health.