Insomnia is a sleep disorder which makes falling and staying asleep long enough to feel refreshed the next morning. This disorder affects millions of Americans and causes a loss of about $63 billion dollars every year because it affects work performance.
Most people who suffer from insomnia try prescription medications. These medications can become addictive and can also cause numerous side effects such as constipation, heartburn, attention problems and dizziness.
Fortunately you can avoid the side effects caused by the medications by using natural alternatives. You can help your body fall asleep and wake up rested with mixing a few common household ingredients.
Natural sleep aid recipe
-6 ounces of organic milk (or almond if you are vegan)
-1 drop of vanilla extract
-1 teaspoon of honey
Put the milk in a saucepan and heat it until its warm enough but make sure it doesn’t start to boil. Then, pour it in a glass, add the vanilla and honey and mix everything well. Slowly drink the mixture before going to bed.
It’s simple as that.
How does it work?
Each of the ingredients in this recipe has the ability to promote healthy sleep patterns and they also help the body relax and power down. Keep reading to find out how each ingredient works and the evidence that supports its efficiency.
A study which was conducted in 1991 has discovered the ability of vanilla extract to relax the mind. During the study the brains of 85 participants were scanned with an MRI and the results showed that vanilla extract helps reduce anxiety and helps the brain relax.
Racing thoughts only make insomnia worse, which is why you need to relax your brain before you go to bed.
Vanilla extract is also very helpful even if your insomnia is caused by sleep apnea or another respiratory condition.
In a study done by French researchers, vanilla extract helped 36% of the participants reduce their sleep apnea episodes on the very first day.
Milk, as well as other foods that are rich in protein, contain tryptophan which is an amino acid. This amino acid encourages production of serotonin and melatonin, hormones that have a sedative-like effect, which means you will be able to fall asleep faster.
Studies have confirmed the ability of honey to improve the sleep quality.
Consuming honey will promote glycogen production, a compound that is essential for proper liver function. When the amount of this compound decreases through the day, your brain will become triggered while sleeping and will wake up. This may make you get out of bed without knowing why and crave foods with glycogen.
Honey also promotes the release of melatonin in the brain which helps you fall asleep and improves your sleep quality