5 Natural Sleeping Pills That Will Help You Sleep All Night Long

Good sleep is very important for overall health. The brain and immune system will not be good if we do not get enough sleep. Generally, we should sleep at least 7-9 hours. But insomnia, poor sleep, or waking up in the middle of the night are one of the reasons why we do not get enough rest. Waking up the next morning still feeling tired and not refreshed. 

1. Magnesium – Spinach, legumes and grains

     Magnesium is said to be one of the best sleeping vitamins and minerals. It plays an important role in the body’s sleep-regulating functions, as it helps increase levels of GABA (Gamma-aminobutyric acid), which promotes relaxation and sleep. If GABA levels in the body are low, it can be difficult to fall asleep. Magnesium is generally found in green leafy vegetables, such as spinach, legumes, and grains. However, if you don’t get enough magnesium from food, you can also take magnesium supplements to help you sleep.

2. Calcium (Calcium) – Dairy products

     Calcium is not only good for your bones, it also plays an important role in your sleep cycle. This is because it helps your body use the amino acid tryptophan, which has a sedative effect that helps you sleep better. So when your body is deficient in calcium, you can experience disruptions in your REM sleep and feel restless during the night. This is why we often hear that drinking milk before bed can help you sleep better. Calcium can be found in many foods, including dairy products, green leafy vegetables, salmon, and sardines. Another easy way to increase your calcium levels is to take a calcium supplement.

3. GABA – Cruciferous vegetables, brown rice, and tomatoes.

     GABA, or Gamma-aminobutyric acid (GABA), is an amino acid and neurotransmitter that plays an important role in regulating the functioning of the nervous system. In addition to being produced by the body itself and found in foods such as cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts), white tea, brown rice, and tomatoes, GABA is also available in dietary supplement form. The reason GABA helps you fall asleep easier is because it has the potential to calm the brain, reducing stress and anxiety, which are one of the causes of insomnia.

4. Tryptophan – Chicken, meat, cheese, yogurt, eggs, and fish.

     Tryptophan is an essential amino acid that helps regulate nitrogen balance and the production of niacin, which is key in the production of the neurotransmitter serotonin (a feel-good chemical). Our bodies need serotonin to produce melatonin, which helps โปรโมชั่น ufabet regulate sleep. Therefore, tryptophan is considered a sleep-promoting substance. Tryptophan can be found in chicken, meat, cheese, yogurt, eggs, and fish, and is also available as a dietary supplement. While tryptophan is safe to consume naturally in foods, it can cause side effects when taken as a dietary supplement, especially if you are taking other medications. Therefore, it is best to consult your doctor before taking it.

5. Melatonin – Goji berries, eggs, milk, fish, and nuts.

     Melatonin is an over-the-counter sleep aid in the form of a supplement. While most melatonin supplements are synthetic, melatonin is actually a hormone that the body naturally produces to help promote sleep. Taking ½ to 3 milligrams 2 to 3 hours before bedtime (before the body begins to produce its own melatonin) can help you fall asleep faster and may help you sleep better throughout the night. However, melatonin supplements can cause side effects, such as nausea and vomiting, and in high doses, daytime drowsiness. It’s better to choose foods that are high in melatonin, such as goji berries, eggs, milk, fish, and nuts.