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Sleep Better: 5 Holistic Remedies To Battle Insomnia

If you have ever experienced insomnia, you know it is a major beast to battle that leaves you exhausted, sluggish, depressed, and irritable. There are many factors that can cause insomnia, from underlying psychological or medical conditions, lifestyle choices, certain foods, like alcohol or large meals before bed, and in some cases, the brain’s very chemistry. In some cases, doctors will prescribe sleep medication to induce sleep and combat insomnia. However, if you are currently suffering from insomnia and dislike pharmaceutical aids (no one likes a delusional Twitter rant at 3 am), try the following five holistic remedies to fight the good fight and help you sleep.

#1 Akuamma

Akuamma seeds, also known as Picralima Nitida, is an herbal supplement used in different part of Africa as a painkiller. Akuamma contains various types of alkaloids that show anti-inflammatory, antioxidant, anti-diarrheal properties. In addition to those health benefits, Akuamma seeds also cause sedation and produces a sense of relaxation. These benefits help combat both anxiety and insomnia. According to those who take Akuamma before bed, effects appear about an hour later, lending to a wonderful and peaceful night sleep.

#2 Melatonin

Melatonin is a hormone produced by the brain and is triggered by the absence of light. Because of this, this natural sleep aid regulates your internal clock and could also help you fall asleep faster when taken as a supplement. Studies have shown that melatonin improved the sleep patterns in healthy people. Another study also showed that melatonin increased the amount of time people slept by 13 minutes: that’s an additional 91 minutes of sleep per week! Melatonin can be found at health food stores and most pharmacies so if you are having trouble falling asleep, pick up a bottle of melatonin today.

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#3 Kava

Kava, which comes in the form of extract or beverage, is made from Piper methysticum, a plant that is native to western Pacific Islands. It is commonly used as a sleep aid and an alternative to sleep medication due to its calming effects. In one study, kava reduced stress levels and alleviated insomnia compared to those who took placebo. Kava is especially effective combating anxiety and anxiety-induced insomnia. Because of this, kava is best used by those whose insomnia is side-effect of anxiety.

#4 Magnesium

Magnesium is an essential mineral that the body does not produce, and it is one of the seven essential macro-nutrients the body needs in large quantities. Magnesium can be found in dark, leafy greens, cruciferous vegetables, meat, and even chocolate! A common cause of insomnia is magnesium deficiency, and those with low magnesium levels often experience restless sleep and wake up throughout the night. When you maintain your magnesium levels, you will often find you sleep better and more deeply due to its ability to maintain the correct level of GABA, a neurotransmitter that supports sleep. Those taking magnesium supplements find their sleep quality improves and can help those suffering from restless leg syndrome.

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#5 Herbal Tea

Herbal teas are one of the most popular ways to relax and unwind after a long and stressful day. Tea has often been used around the world as a natural remedy for insomnia, and modern research supports this assumption. Thankfully, there are numerous teas available to reduce anxiety, improve sleep, and helping you feel well-rested.

Chamomile tea has been used as a holistic remedy to ease anxiety and help reduce symptoms of insomnia. It’s believed that its calming effects are due to an antioxidant called apigenin which is found abundantly in chamomile tea. Apigenin attaches to brain receptors and, in turn, help reduce anxiety and promote sleep.

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Valerian root, which can be dried and turned into a tea, has been used to treat insomnia and headaches for years. Now, it is one of the most popular forms of herbal therapy for insomnia, especially since it doesn’t have adverse effects like drowsiness. It’s believed that Valerian root produces GABA which, when present in a large amount, increases sleepiness and helps one fall asleep more quickly.

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Finally, passionflower tea is another effective sleep aid that can help combat insomnia. In one study, researchers found that passionflower tea is as effective as Ambien, one of the most often prescribed drugs to treat insomnia, at improving sleep quality.

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#6 Conclusion & Sources

These are just some of the ways in which you can fight insomnia and improve your sleep quality. There are other, natural remedies to effectively fight insomnia if you do not want to take prescription medication. Other ways to combat insomnia include reducing your caffeine intake, proper hydration, regularly exercising, and avoid your phone before bed. Meditation and yoga are also excellent and healthy alternatives to prescription drugs in order to fight insomnia. By utilizing these holistic remedies, sleep should come to you more easily, so you can catch up on those much-needed z’s.

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Written by Kratora

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