This is a writing sample from Scripted writer Stacy Rose
Getting an adequate amount of sleep each night is essential for good health. Despite this fact, as many as 35% of adults fail to get adequate amounts of sleep on a regular basis, says the Center for Disease Control (CDC). Some experience difficulty falling asleep, while others fall asleep just fine but struggle to remain asleep. This has led to prescription and over-the-counter sleeping pills gaining in popularity over the years. If you are suffering from sleep disturbances and you no longer want to rely on sleeping pills, here are 5 natural alternatives to sleeping pills that may help you get to sleep faster, while remaining asleep all night.
*Ashwagandha – * This herb, which is in a new class of supplements referred to as "adaptogens," is a non-addictive way to improve your sleep quality as well as quantity. Adaptogens encourage balance in the body, which means that they correct any imbalances in stress levels, the immune system, and inflammation levers, among others. Ashwagandha has been used to relieve anxiety, which is often related to insomnia and other sleep-related issues.
Ashwagandha contains a compound called triehylene glycol, which induces sleep and enhances quality. Increasing amounts of herb manufacturers are producing ashwagandha, either alone, or with other herbs, that can work wonders for improving overall sleep problems. You can order ashwagandha online or even find some at local health food stores.
*Valerian – * Valerian is made from root the valerian plant, which is native to parts of Asia and all of Europe. It also grows in North America. Valerian has many uses, in addition to insomnia and other sleep disorders, which are conditions it's most commonly used for. Valerian induces sleep by producing sedative-like effects on the brain and nervous system. Valerian root is often combined with other herbs like lemon balm, hops and passionflower, to make it more effective. It is sometimes necessary to take valerian root for 2-4 consecutive weeks before it's fully effective. Various forms of valerian—capsules, oils, teas, etc.—can be purchased online or in local health food stores.
*Magnesium – * Magnesium is a necessary mineral that statistics show as many as 75% of the population fail to obtain adequate amounts of. Magnesium comes in many forms, as it benefits the body in a number of ways. This mineral can help with muscle weakness and spasming, constipation, high blood pressure, and much more, in addition to sleep issues. To improve sleep, be careful to take the correct form. Magnesium citrate can improve depleted levels, however, it also induces bowel movements, as it is the best form to treat constipation. Magnesium glycinate is the most common form to treat sleep problems. Check your local pharmacy or health food stores to find magnesium glycinate as well as special sleep formulas that contain magnesium, in addition to other supplements like ashwagandha and more.
*5-HTP – * 5-HTP (5-hydrotryptopan) is a dietary supplement that has many health benefits. Not only does it help with sleep, but 5-HTP also helps to treat anxiety, depression, appetite, and chronic pain like that experienced in fibromyalgia. 5-HTP works by boosting serotonin levels in the brain. Serotonin is a neurotransmitter that communicates signals between brain cells. When serotonin levels are low, it can lead to depression, anxiety, carbohydrate cravings, and a great deal more.
Studies show that people taking 5-HTP fall asleep much faster and remain in a deeper sleep more often than those who took a placebo. For sleep, 200- 400 mg each night should sufficiently promote serotonin and improve sleep, although it could take up to 12 weeks before full benefit is reached. You can purchase 5-HTP wherever you purchase other dietary supplements.
*Kava – * Kava, also known as kava kava, is a root that originates in the South Pacific Islands. It has been used for hundreds of years for pain, stress, muscle spasms, and most notably for sleeplessness. Unlike many prescription sleeping pills that can interfere with rapid eye movement (REM) sleep, which is essential for a good night's sleep, Kava can provide comparable results, but without affecting REM sleep.
Kava should not be used for more than 3 months without a break, as it is a very powerful herb and can have some undesirable side-effects, such as liver problems, shortness of breath, and more. Kava can be purchased from health food stores, or online.
There is no reason to suffer from poor sleep quality that can negatively impact your health. By giving these alternatives to sleeping pills a try, you might find the right combination of lifestyle changes and supplements that work more effectively than melatonin or potentially harmful prescription sleeping pills. If you find that one choice doesn't work, don't give up in defeat and believe that none of them will. Everyone is different, which means that a treatment protocol must be personalized for each person.
Stacy has been writing professionally for over 20 years. Her work has been published in various magazines and newsletters, and her first novel, Vision of Love, will be published in the summer of 2022. Stacy is available to complete all your projects and can deliver professional, flawless work in a short period of time.