Insomnia is a sleep disorder that can have a negative impact on health. Various ways can be done to overcome insomnia, one of which is with natural sleeping pills. What can be selected?
Choice of Natural Insomnia Drugs To Overcome Insomnia
In the long term, sleep deprivation can be bad for health. This condition can make Sinaumed’s more likely to get sick and prone to accidents when driving.
Generally, doctors will prescribe sleeping pills or melatonin supplements. Therapy to treat insomnia may also be recommended.
Nevertheless, there are natural ways that Sinaumed’s might consider. Some of the following herbal ingredients can be used as natural sleeping pills.
1. Valerian root
Valerian root has long been used as a natural remedy to treat sleep disturbances, anxiety, depression, and menopause.
According to some studies, taking 300–900 mg of valerian root supplements before going to bed can induce sleepiness more quickly. This herbal ingredient is known to improve sleep quality.
All of the results of these studies were seen based on measurements taken during sleep. Measurements were made of heart rate and brain waves.
Studies in the American Journal of Medicine reveal that consumption of valerian root in the short term is fairly safe. Even so, pregnant and lactating women should avoid this herbal sleeping pill or consult a doctor first.
2. Chamomile tea
Chamomile tea is a drink that has a calming effect. These effects can make the body and mind more relaxed so that it will be easier for Sinaumed’s to rest.
In addition, chamomile tea is different from tea in general which contains caffeine. Tea with caffeine content can exacerbate insomnia in sensitive people.
According to research from the Journal of Advanced Nursing, chamomile tea can reduce sleep problems for mothers who have just given birth. Consuming the tea makes them sleep more easily.
This tea is made from dried chamomile flowers, leaves and stems. To make it taste better when you drink it, Sinaumed’s can brew it with the addition of lemon juice and honey.
3. Lavender
Natural sleeping pills are not always in the form of food or extracts that are consumed. Herbal sleeping pills are also available in the form of aromatherapy oils, one of which is lavender oil.
Lavender’s ability to improve sleep quality is inseparable from the linalool content in it. This component interacts with the GABA chemical which is beneficial for relaxing the brain.
When the brain is relaxed, the stress and anxiety that cause insomnia and waking up at night will decrease.
As a result, Sinaumed’s can rest more easily when inhaling essential oils to deal with stress.
4. Red Ginseng
Several studies say that red ginseng can be a natural insomnia remedy. Consumption of red ginseng is known to be able to reduce stress in the body which can be the cause of insomnia.
5. Passion Flowers
Animal-based studies have shown that the active components in passion flower can induce slow wave sleep , also known as deep sleep.
In addition, this herbal sleeping pill can also slow down the rapid eye movement (REM) sleep phase . In this phase of sleep, rapid and restless eye movements, increased blood pressure, and dreams.
6. Foods Containing Glycine
Glycine is an amino acid that has an important role in the work of the body’s nervous system. This substance can restore circadian rhythms.
The way it works is by activating NMDA receptors which are in parts of the brain and have a function to control circadian rhythms. That way, the function of the circadian rhythm can run as it should.
The circadian rhythm itself is the body’s biological clock that is useful for setting the time to wake up and sleep. Sinaumed’s can obtain glycine from various foods, such as:
- Fish
- Beef
- Soybeans
- Chicken meat
7. Foods With Melatonin Content
Melatonin is a hormone whose job is to support the performance of circadian rhythms. With the hormone melatonin, Sinaumed’s can sleep well.
Disruption of melatonin production in the body can make Sinaumed’s have trouble sleeping. Besides being produced naturally from the body, this hormone can be obtained from food, such as:
- Mold
- Cherry fruit
- Milk
- Almonds
- Walnuts
8. Foods Rich in Magnesium
Deficiency of magnesium can increase Sinaumed’s’ risk of experiencing insomnia. Therefore, Sinaumed’s must ensure that the intake of magnesium is properly fulfilled in the body.
Some foods that are rich in magnesium and can be used as a natural sleeping pill, include:
- Green vegetable
- Nuts
- Grains
- Whole grains
Things to Look For Before Consuming Insomnia Drugs
The efficacy of some natural sleeping pills has indeed been proven through several studies. However, its consumption must be in accordance with the recommendations of the doctor.
Some drugs can react with other substances, such as alcohol, benzodiazepines, and antidepressants. The resulting reaction can make Sinaumed’s’ condition worse.
Herbal sleeping pills also cannot be used as the only solution to overcome insomnia. The pattern of sleep hygiene or clean sleep must also be applied through the following steps.
- Sleep early and get up early with routine.
- Avoid drinking coffee or dinner before going to bed.
- Refrain from using your cell phone in the bedroom.
- Apply relaxation therapy before going to bed.
Relaxation Therapy Before Bed
When experiencing insomnia, the body will definitely feel tired. In fact, when Sinaumed’s has managed to fall asleep, sometimes there are things that make him suddenly wake up in the middle of the night and make it difficult to go back to sleep. Yes, insomnia can be very disturbing, but Sinaumed’s can overcome it by practicing relaxation techniques to get a good night’s sleep, as follows.
Sequence of Relaxation Techniques to Overcome Insomnia
If Sinaumed’s has insomnia, it’s best to do this simple relaxation exercise before going to bed or when you wake up at night, then have difficulty falling back asleep. The key to this relaxation technique for restful sleep is to focus on your breathing as well as your body’s conditioning.
Here’s the sequence of doing relaxation techniques:
1. Take a Deep Breath
The first relaxation technique that Sinaumed’s can do to overcome insomnia is to take deep breaths. This method is very simple, but has a significant impact on Sinaumed’s’ sleep disturbances . Not only that, Sinaumed’s can do this relaxation technique anytime and anywhere, including right before going to bed.
Relaxation techniques that can make the body more relaxed are also able to slow down the breathing rate and heart rate and reduce muscle tension. In fact, this one technique can also lower metabolism and blood pressure.
The long, slow inhalations and exhalations are very similar to the rate of breathing during sleep. This means, when doing this relaxation technique, Sinaumed’s tries to imitate breathing patterns while sleeping. The goal is to help the body relax more, just like when Sinaumed’s is sleeping.
To do this, Sinaumed’s can inhale through the nose, then exhale as slowly as possible through the mouth. To be more focused, hold Sinaumed’s’ stomach while breathing, then feel the sensation rising and falling. Repeat this several times until Sinaumed’s feels much more relaxed than before.
2. Focus attention on the body
Rather than letting Sinaumed’s’ mind lead to unpleasant things and events, it is better for Sinaumed’s to focus on the body. This is indeed difficult, but if Sinaumed’s continues to practice it, over time it will become easier. This method is included in the relaxation technique that Sinaumed’s can do so he can sleep well.
Try to feel how sore Sinaumed’s’ body is and the mattress that feels so comfortable when supporting the body. Then, start paying attention to the toes on the right foot. Feel the sensations that arise while focusing on Sinaumed’s’ breathing . Imagine every breath Sinaumed’s takes through those fingers.
After spending three to five seconds, do the same thing on the bottom of the foot, hip, thigh, knee, calf, up to the ankle. From there, feel for your lower abs, upper back, chest, and into your shoulders. After slowly feeling all over Sinaumed’s’ body, stay still for a while.
Then, let go of all tension and don’t think about anything other than what Sinaumed’s was feeling in his body at that time. If so, try to open your eyes and stretch if needed. This relaxation technique will usually make the body more relaxed, so that drowsiness comes easily and Sinaumed’s can sleep soundly.
3. Think of Things That Keep Sinaumed’s Calm
A relaxation technique that Sinaumed’s can try to get a good night’s sleep is imagining things that trigger feelings of calm. For example, if Sinaumed’s feels calm at the beach, imagine a calm, relaxing sea. Don’t forget, think of the sound of the waves crashing which can help release anxiety and tension.
Even so, there are various things that can calm you apart from the atmosphere of the beach which can make Sinaumed’s calm. This means, Sinaumed’s is free to imagine any atmosphere, as long as it can make Sinaumed’s forget about all the problems.
So, to make your thoughts feel more real, try listening to a voice or audio that matches the atmosphere in Sinaumed’s’ imagination . To do this relaxation technique so you can sleep soundly, Sinaumed’s can imagine it himself or use the help of an application downloaded to his smartphone .
Sinaumed’s can also choose to listen to relaxing music before going to bed to calm Sinaumed’s down. Enjoy the feeling of worry and all the tension that slowly fades away as Sinaumed’s enjoys being in the shadows. When Sinaumed’s feels calmer, Sinaumed’s can start positioning himself to sleep.
4. Do Meditation
Sinaumed’s may have often heard of relaxation techniques in the form of meditation which can help Sinaumed’s sleep better. Well, a meditation technique that is quite popular is meditation which directs Sinaumed’s to mindfulness .
Basically, mindfulness is a mindset that Sinaumed’s can form by focusing on the present and putting aside worry and discomfort about the past. With mindfulness , Sinaumed’s can really focus on what is happening at the moment.
Meditation that directs Sinaumed’s towards mindfulness can help reduce anxiety, stress, depression, and various other negative emotions that can cause insomnia. Practicing mindfulness to stay focused can provide various benefits for Sinaumed’s’ health .
Quoted from the Help Guide, there was a time when Sinaumed’s couldn’t really concentrate. So, at that time, Sinaumed’s no longer needed to worry. After doing it many times, Sinaumed’s will be able to bring his focus back to the present, until he becomes used to doing it. This can form a mindset of mindfulness that can make sleep more restful.
Factors Causing Insomnia
The causes of insomnia can vary, depending on the type. Following are the various causes of insomnia based on the type:
1. Primary Insomnia
Primary insomnia can be caused by many things. One of the causes of primary insomnia are things that can trigger stress, such as financial or work problems. Stress can also be caused by a sad event, such as the loss of a loved one.
Various other factors can cause primary insomnia, including:
- Bad habits that are often done before going to bed, such as eating too much, using a smartphone or computer, and watching television
- Environmental factors, such as lights that are too bright, loud noises, temperatures that are too hot or too sleepy
- Irregular sleep schedule, for example due to shift changes in working hours
- Jet lag
2. Secondary Insomnia
A number of diseases or medical conditions can cause secondary insomnia, including:
1. Psychic Disorders
- Anxiety disorder
- Post traumatic stress disorder (PTSD)
- Bipolar disorder
- Depression
2. Conditions Causing Discomfort at Night
- Hormonal disorders, such as hyperthyroidism which can cause heart palpitations even when resting, or menopause which causes the body to become hot at night
- Disorders of the joints and muscles, for example fibromyalgia inflammation of the joints (arthritis) which causes pain
- Impaired urination, due to diabetes or an enlarged prostate which is the cause of going back and forth to the bathroom at night
- Digestive disorders, for example GERD which can cause the stomach to feel hot and full when lying down
- Respiratory disorders, such as chronic obstructive pulmonary disease and asthma which can cause anxiety because it is difficult to breathe
3. Other Health Problems
Nervous disorders, such as Alzheimer’s disease or Parkinson’s disease, which can interfere with brain chemicals and control sleepiness.
4. Unhealthy Patient Lifestyle
- Smoke
- Abusing NAPZA
- Excessive consumption of caffeinated or alcoholic beverages
5. Consumption of drugs that can cause sleep disturbances
- Antidepressants, such as protriptyline and fluoxetine
- Asthma medications, such as theophylline
- Decongestant medication
- High blood pressure medications, such as beta blockers
- Medications that contain caffeine, such as pain relievers and allergy medications
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