Updated: Mar 10
People need 7.5 to 8 hours of sleep every night, and sleepless nights can take a toll on your health, task performance, and mood. I feel you - not getting a good night’s sleep is so frustrating that sometimes you wanted to resort to desperate measures. Please, think twice before popping a pill.
A recent study by researchers of the University of Toronto has shown that shown that adults over the age of 60 are about five times more likely to experience memory problem after taking sleeping pills. They are also three times more likely to suffer a fall and four times more likely to experience daytime fatigue.
It’s always best to seek help of a health care professional to ensure your safety and proper advice. Instead of using sleeping pills, why not try the natural ways as a remedy to sleepless nights.
Take Vitamin B complex supplement.
Vitamin B complex is useful in improving the mood, relieving stress and getting a healthier, eyes and hair. It also helps improve the nerve force and proper immune system functioning. Inositol, a member of the B complex vitamins can help improve REM sleep. Vitamin B complex deficiency can lead to insomnia.
Natural herbs help improve sleep.
A cup of hot herbal tea at night can contribute to better sleep. It soothes your mood and prepares you for sleep.
Chamomile - Known as a good sleep-inducing herb, why not drink a cup of chamomile tea an hour before bedtime? Chrysin is the secret sleep aid chemical in chamomile tea, which aids in alleviating anxiety. It also relaxes the muscles and promotes a deep, refreshing sleep. Consult your doctor if you are taking heart or blood-thinning medications.
Lemon balm - It is a part mint family that boasts a citrus-minty and sweet flavor. Take a sip of this calming herb an hour before bedtime. Lemon balm eases stress and anxiety, giving you more peaceful sleep.
Valerian - It is known as a nerve and calms the mind and body. This is one of the reasons why valerian is a popular sleep aid. Brew a bag for about 5-8 minutes and sweeten it with honey. Have a cup of tea one hour before bedtime.
Take note that taking too much tea or any drink right before bed causes repeated bathroom breaks throughout the night.
Stimulate melatonin naturally.
Turn off or minimise the use of artificial lights as these can suppress melatonin production in the body. Avoid using high-wattage lamps or bulbs at night and turn off your television at least an hour before bed. Sufferers of medical ailemtns, including depression, auto-immune diseases, and schizophrenia must take precaution when using melatonin supplements as it may have adverse effects.
Eat tryptophan-rich foods.
Trytophan is an amino acid that makes you sleepy. It is founds like turkey, bananas, milk, yogurt, grapefruits and tuna.
Now you know that sleeping pills are bad for your health. The good thing is there are safer and natural ways on how to get a good night’s rest.
Disclaimer: information provided should not be seen as a substitute for professional medical advice. Concerns over this health problem should be discussed with a doctor.