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Sleep is highly important to humans. Without sleep, your mind can’t function well as you experience irritability, hallucinations and mental disorientation as well as your body resistance decreases that can lead to even serious health problems like diabetes and heart diseases. It is only in sleeping that our body is replenished, restored and renewed of the daily damage from harmful toxins our body endures during the day caused by many external factors. One of the major causes of the inability to sleep is anxiety. Fortunately, there are natural ways to help you combat sleeplessness and anxiety with the following natural components that are non-addictive. 

Tryptophan

There are foods that can actually help you fall asleep without depending on sleeping pills. Tryptophan, an amino acid that puts the brain in a relaxed state similar to what serotonin and melatonin do can be found in turkey. On the other hand, tryptophan and serotonin can also be found in carbohydrates, whole grains, brown rice, corn or quinoa. The Sports Medicinein France published a study that was conducted to help improve the sleep of soccer players in their hectic schedules. The study learned that foods rich in carbohydrates like honey and whole grain bread at the same time theprotein-rich foods especially those that has tryptophan like turkey, nuts and seeds helps inducesleep naturally.

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Magnesium

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One of the reasons why you have difficulty sleeping is magnesium deficiency. Magnesium and calcium is a perfect combination to achieve restorative sleep. The Geneva’s Department of Psychiatry from their Biochemistry and Neurophysiology Unit conducted a research stated that as a calming nutrient, magnesium can potentially provide regular sleep. Goat’s milk, spinach, pumpkin seeds and dark chocolate contains magnesium.

Passion Flower

The passion flower has calming effects that reduces anxiety effectively similar to the known drug benzodiazepine oxazepam, an anti-anxiety drug. Oxazepam gives instant relief than passion flower but both were efficient in terms of performance. A study published in the Anesthesia and Analgesia journal has reported that patients who consumed passion flower have lower anxiety compared to those patients who received placebo.Also, passion flower increases the gamma-aminobutyric acid (GABA) levels in your brain which minimizes brain activity to make you relaxed and sleep peacefully. A clinical trial published in Phytotherapy Researchreported an improved quality sleep after participants consumed herbal tea with purple passion flower on a daily basis for seven days.  

 

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Valerian Root

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Valerian root (Valeriana officinalis) is often times called as “nature’s valium” due to its sedative effect and is being used for relaxation and sleep. The following components make the valerian root a potent tranquilizer.

• Valerinic acid. According to Authority Nutrition, stress decreasesgamma-aminobutyric acid (GABA)thus, leading to anxiety and sleeplessness. Valerinic acid stops the GABA from breaking down resulting to being calm and relaxed similar to the function of Valium and Xanax.
• Isovaleric acid. It relieves muscle contractions like valproic acid in epilepsy treatment.
• Hesperidin and Linarin. Antioxidants that contains soothing effect.

The valerian root is often used for insomnia. A 400mg and 900mg of this herb are usually consumed 30 minutes up to 2 hours before bedtime. 

It is considered healthy, safe and not to mention cheap to take advantage of the medicinal properties found in nature than taking prescription medicines that are often associated with adverse side effects that are sometimes severe. Sleep disturbances and anxiety problems can even be easily treated with some natural ingredients that are non-addictive.