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Recently, I have talked about a lot of longevity articles, and the list of suggestions includes such a one: ensure good sleep.
Good sleep is actually very important for weight loss.
Just five words, it sounds very simple, but it is much more difficult to do.
Especially modern people, life pressure is large, eight out of ten, there are different degrees of sleep problems.
Today's article, we will talk about sleep, want to sleep well, what to do in the end?
What are some tips for "sleep aid"? What supplements do you have to help you sleep?
Let's look down
We have written before about how to improve the quality of sleep scientifically, including sun exposure during the day, reducing blue light exposure at night, and so on.
Today, I'll add some small tips that can promote and improve the quality of sleep
→ exercise for at least 10 minutes a day
Regular exercise can better help maintain the body's metabolism.
Exercising for at least 10 minutes a day and doing a simple exercise before bedtime can help you fall asleep even more.
→ limit the amount of time it takes during the day to 30 minutes or less
Sometimes I sleep too much during the day and can't sleep at night.
If it is because of this reason insomnia at night, you may wish to control the time of the daytime lunch break, the time should not be too long, you can try to shorten to about 30 minutes.
→ do not consume caffeine, or other psychostimulants (such as alcohol) before bedtime
Drinking coffee before going to bed at night, "definitely" will cause insomnia, hahaha.
Caffeine acts on the nervous system and makes the cerebral cortex more excited, making it difficult to fall asleep.
Moreover, the half-life of caffeine in the human body is 6-8 hours, if 100mg of caffeine is ingested at 2 pm, at 8 pm, 50mg of caffeine will remain in the body, affecting the nervous system.
Therefore, it is recommended not to drink coffee after 2 pm.
→ do not eat a lot of fried foods and other highly processed foods before going to bed
There are also some friends who can't sleep at night, probably because they eat a lot of things before going to bed, and they are still high-carbon foods.
This kind of stimulation will also make you unable to sleep with excitement. (Related reading: always can't sleep, may have eaten these things.... ）
But that alone may not be enough.
For patients with recurrent insomnia and severe sleep disturbances, medication may also be required.
However, long-term use of sleeping pills, its side effects are very large, then, the point is, is there a natural, natural, can promote sleep supplements?
Natural sleep aids are theoretically safer than taking medications and have fewer side effects.
Here is to introduce you to 8 kinds of natural sleep supplements in nature, hurry up to understand
→ Chamomile chamomile
Chamomile is a mild herb that contains apigenin in its plant extracts, which, when this compound binds to GABA receptors in the brain, inhibits nerve excitement and causes drowsiness.
Therefore, it has a certain calming effect and can promote relaxation and sleep.
Dr Michael Breus, an expert at the American Sleep Society, said: "Formulations such as chamomile tea and essential oil aromatherapy have been used to treat insomnia and sedation, and they can generally be used as mild sedatives and sleep inducers. ”
In addition, a 2015 study published in the Journal of Advanced Nursing, which surveyed 80 women with poor sleep quality who had recently given birth, found that women who drank chamomile tea had fewer symptoms of sleep deprivation.
The use of chamomile can be drunk with chamomile flowers to make tea, or to apply diluted chamomile essential oil to the skin, or to take tablets or capsules.
However, be careful not to exceed the recommended dose, otherwise it is likely to cause nausea and vomiting.
→ valerian (xié) grass
Valerian is a perennial, hardy flowering plant that is generally used medically to make herbs from its roots.
Valeric acid has been found to inhibit the breakdown of the neurotransmitter GABA in the brain, producing a sense of calm and tranquility.
In addition, valerian root contains a variety of compounds that can promote sleep and reduce anxiety, including valeric acid, isovaleric acid, and a variety of antioxidants. It also contains antioxidants hesperidin and linolein, compounds that may inhibit hyperactivity of the brain's amygdala, thereby calming and promoting sleep.
It can generally be mixed with hops, lemon balm, and other plant herbs.
If drunk as tea, take 1/4 to 1 teaspoon up to 3 times daily.
In addition to this, valerian also helps relieve muscle and joint pain.
→ Hop Hops
Hops are the female flowers of the hop plant; used to flavor beer and used as herbs.
In 1813, scientific researchers isolated a lupulin substance from hops and found that this substance can promote sleep.
It is recommended to take 0.5 to 2 ml of hop liquid extract per day.
→ Melatonin melatonin
Melatonin, this does not need to be talked about. For more information, please refer to the related reading (a powerful antioxidant, but little known... ）
Supplementing with melatonin can fall asleep faster and improve the quality of sleep.
The recommended dose is 1 to 5 mg at bedtime, but discontinue use if any discomfort occurs.
→ Passionflower
Passionflower is an aromatic and delicious fruit that boosts GABA levels in the brain, inhibits the neurotransmitters that cause excitement, and thus promotes relaxation.
It can also be mixed with other botanical herbs.
In 2017, a mouse experiment found that passionflower can have a positive effect on sleep patterns and improve sleep (2)
It can be brewed with tea before bedtime, or taken in capsules, and the safe dosage range is 200-400 mg.
In addition, the time of taking passionflower should not exceed 2 months.
And if you are breastfeeding or pregnant, it is best not to take passionflower.
→ Lavender Lavender
Lavender is an aromatic plant that is commonly used in the manufacture of medicines, perfumes and essential oils.
The main ingredients of lavender oil include linaloate acetate (51%) and linalool (35%).
Both linalool and linaloyl acetate can be used in aromatherapy, and their calming effects can promote sleep.
Lavender stimulates GABA receptors, which in turn stimulates the breakdown of serotonin into N-acetyl serotonin, a precursor to melatonin that can improve sleep by producing melatonin.
By massaging lavender oil over the skin, linalool and linaloyl acetate are quickly detected in the bloodstream and peak within 19 minutes.
You can add it to water, or drop a few drops of diluted essential oil on a handkerchief before going to bed to inhale the aroma of the essential oil and eliminate fatigue.
→ ginseng Ginseng
Ginseng is an invaluable Chinese herbal medicine that promotes sleep and improves immunity.
The most popular of these are Panax quinquefolius and Panax ginseng.
In a 2013 study published in the Journal of Ethnopharmacology, 15 healthy male participants aged 15-37 years took 1500 mg of red ginseng orally three times a day for 7 days to assess the potential effects of ginseng on sleep quality.
The researchers evaluated the subjects on a variety of outcome measures, including sleep efficacy, total sleep time, proportion of sleep stages, and wakefulness after falling asleep.
The results showed that after supplementing with ginseng, the sleep quality was significantly improved, the total wakefulness time was significantly reduced, and the rapid eye movement (REM) sleep was also significantly increased.
The recommended dose is 800 mg to 2 grams of ginseng powder per day for up to 3 months at a time.
→ 5-hydroxytryptophan
5-HTP is a derivative of tryptophan.
Tryptophan is an amino acid used to make the neurotransmitter serotonin, which increases serotonin levels.
Serotonin can affect depression, anxiety, sleep, and gastrointestinal problems.
Studies have found that 5-HTP, when taken with γ-aminobutyric acid supplements, is effective in promoting sleep.
The recommended dose is 150 to 400 mg per day, do not take continuously for more than 6 weeks.
Of course, natural sleep aids are not necessarily useful for everyone, nor are they recommended to rely on them for a long time.
Can be used as a short-term solution, if there is any discomfort in the process, side effects occur, it is recommended to discontinue use.
And if you have a serious sleep disorder for a long time, it is recommended to consult a doctor.
In addition, in addition to these, you can also try these ways to improve your sleep, such as do not play mobile phones and computers in bed before going to bed, stay away from blue light radiation, sleep without turning on the lights, do not drink alcohol for three hours before going to bed, and so on.
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