Do you have trouble sleeping? Before you take that sleeping pill, did you know that sleeping pills can damage your health? Quoted from the Alodokter website, the following side effects are common in sleeping pills users, in addition to addiction:
- Appetite changes
- Increased weight
- Changes in mood and libido
- Memory disorders and difficulty focusing
- Tingling in the legs, arms, hands
- Diarrhea
- Difficult to maintain balance
- Tremor
- Headache
- Dry mouth or throat
- Frequent exhaustion
- Drowsiness during the day
- Abdominal pain and nausea
- Irregular heartbeat
- Severe allergic reactions (anaphylaxis) which can cause facial swelling (angioedema)
Sleep difficulties are a problem that is almost inevitable and everyone will experience it at one point in their lives. If you need help to sleep, there are other, more healthy options than sleeping pills.
Quoted from Hello Sehat and Alodokter websites, here are seven natural ingredients that are safe to consume to help you sleep.
- Valerian root
This herbal plant grows in Europe and some parts of Asia. Research shows that 300 mg to 900 mg is enough dose to call that drowsiness, and it will increase sleep quality. In addition to sleep disorders, valerian root is also used to treat depression, menopause, and anxiety.
- Chamomile
Also known as a mild anesthetic, chamomile calms the body and making it drowsy. Its calming effect is caused by flavonoids which bind to benzodiazepine receptors (brain receptors that make a person sleepy). Fortunately, chamomile is available in the market in so many different forms; tea, extracts, even topical ointments.
- Melatonin
Melatonin is a hormone responsible for regulating the body’s biological clock. It is produced in the pineal gland at the center of the brain. In order to produce this hormone in large quantities, you can take melatonin supplements or eat almonds, walnuts, cherries, and oatmeal.
- Magnesium
If you suffer from insomnia, one of the possible cause could be low levels of magnesium in the body. If melatonin is responsible for regulating the body’s biological clock, magnesium is what regulates the production of the melatonin hormone. Magnesium is contained in nuts, avocados, bananas, milk, broccoli, mustard greens, spinach, whole wheat seeds, spinach, and fish. It is also available in the form of a supplement.
- Passionflower
A native of North America, Passiflora Incarnata is quite well known as a treatment for insomnia. According to research, passion flower tea is best to consume one hour before bedtime and it makes better sleep quality.
- Glycine
Available in pills and powders that can be dissolved in water, it is also contained in meat, eggs, fish, poultry, spinach, cabbage, bananas, beans, and kiwi. Glycine is an amino acid that functions to improve sleep quality by lowering the body temperature to indicate time for sleep. It also plays an important role in the workings of the body’s nervous system.
- Lavender
If you’re hesitant about taking sleeping pills, no need to worry because lavender aromatherapy is the answer. By inhaling the aroma of lavender for 30 minutes is enough to cause a drowsy effect like that of sleeping pills. Regarding side effects, research shows that the scent of lavender has fewer side effects than conventional sleeping drugs.
