6 Natural Ingredients to Improve Sleep
Netgenz - Health | It's not new again if sleep can help a person's body and brain function properly. In addition, a sufficient night's sleep can also provide some of the most beneficial benefits for a person's body.
However, it cannot be denied that some people may have low quality and amount of sleep. Various arguments also underlie it, starting from depression, insomnia, and there are many backs.
Well, if you need natural steps to improve the quality and amount of sleep at night, you can try the six "help tools" below. You can also consider consumption or try it shortly.
Here are 6 Natural Ingredients to Improve Sleep
Magnesium is one of the minerals that exist in the human body and is important for improving the role of the brain and heart health. In addition, according to a study conducted by Jeroen H. F. de Baaij, Joost G. J. Hoenderop, and René J. M. Bindels in Physiological Reviews in 2015, magnesium can help relax the body and mind of a person. It also makes it easier for a person to fall asleep.
Another study published in the Journal of Research in Medical Sciences in 2012 explained that the relaxing effect of magnesium could also arise because of the mineral's power in regulating melatonin production in a person's body. The hormone is known to reduce muscle and induce sleep.
This is supported by findings from similar journals. It was said that insufficient magnesium content in a person's body could cause sleep problems, including insomnia.
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2. Herbal supplement from valerian root herb
Valerian root or edible valerian root in this case is a supplement. The benefit is that it can improve sleep quality and reduce symptoms of sleep problems.
A 2015 study from The American Journal of Medicine explained that valerian root is one of the herbal supplements that can improve sleep quality. This supplement is commonly used in the United States and Europe.
Valerian itself is a native herb from the plains of Asia and Europe, where the root side is commonly used as a natural remedy. Worry, stress, and menopause can be treated with valerian root as a natural remedy, you know.
Although there are several benefits of natural healing from valerian root, further research is still needed. Because some research shows unstable results.
3. Aromatherapy with lavender scent
You are certainly no stranger to the aroma or therapeutic fragrance of lavender. Apparently, the fragrance of the plant can have a reassuring effect to improve sleep quality, you know.
Some research shows that smelling lavender aromatherapy oil before going to bed allows a person's sleep quality to improve. A 2015 report from the Journal of Alternative and Complementary Medicine said the effects of inhaling lavender fragrance will be felt for patients with mild insomnia, especially in women and young people.
However, it should be noted that there are only a few studies that show a positive impact of lavender on sleep quality. Thus, further research is still needed to confirm the efficacy and safety of smoking this lavender fragrance therapy.
4. Tea or passionflower extract
Passionflower or maypop is a herbal remedy that is quite popular among insomnia patients. The type of passionflower that can improve sleep quality generally comes from North America. However, the same type is cultivated on several continents, such as Europe, Asia, Africa, and Australia.
In animals, the impact of increased sleep with passionflower consumption in a study showed efficacy. However, a similar effect on humans can depend on what form of passionflower is eaten.
Quoted by Healthline, passionflower seems to have the same effect as initially stated when taken in tea or concentrate form rather than supplements. Usually, passionflower tea or concentrate can improve sleep quality for some people who consume it.
However, some research has not even found any effects when consuming passionflower, whether it is in the form of tea or its concentrate. Thus, further research should be carried out.
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Melatonin is a hormone that is naturally made by a person's body. The hormone will give a signal to the brain when it is time for the person to sleep. Because the melatonin content will increase naturally at night and decrease in the morning.
A study published in The Laryngoscope in 2016 explained that melatonin in the form of supplements can help speed up sleep. This hormone can improve sleep quality during the day which is useful for some night shift employees. Patients with sleep problems can also use melatonin's contribution to improving their overall sleep quality.
6. Consumption of glycine
Studies show that glycine can improve a person's quality. Glycine or glycine itself as an amino acid that plays an important role in the nervous mechanism.
How glycine works to improve sleep is not known. However, according to a 2015 study published in Neuropsychopharmacology, glycine is predicted to lower body temperature during sleep. When this happens, the body relaxes and the brain also understands that it is time to sleep.
If you want to consume glycine, you can buy it in pill or powder form combined with water. For the amount, it is recommended to discuss it further with the relevant expert.
Apart from being in pill or powder form, you can also get glycine consumption by consuming foods that contain lots of it. For example spinach, peas, animal products (bone broth, meat, eggs, fish, and poultry types), cabbage, and fruit (kiwis and bananas).