If you are among the 15% of
adults suffering from chronic insomnia, you've probably tried nearly every
natural treatment possible. If relaxation exercises, gentle herbs and
aromatherapy just aren't cutting it, you may be tempted to switch to addictive
pharmaceutical sedatives. Before threatening your physical or mental health
with harsh drugs, consider trying these three fruits to help you sleep. Unlike
most other medical techniques, medicinal fruits are associated with few (or no)
side effects and are generally not habit-forming.
Grapes
Melatonin,
an antioxidant hormone created in the human body, has long been used as an
over-the-counter natural sleep aid. The National Institutes of Health note that this key
hormone can enable sleep in healthy people as well as people suffering from jet
lag, psychiatric disturbances and delayed sleep phase syndrome. Grapes-- one of
the world's healthiest and most popular fruits-- appears to be one of the only
food sources of this critical sleep-enhancing hormone.
According
to an Italian study published in Journal of the Science of Food and Agriculture, the
potent antioxidant activity associated with grapes may come partially from
melatonin. This important finding suggests that grapes are a safe, healthy
fruit for helping people sleep. As a bonus, grape-eating insomniacs will
appreciate the anti-inflammatory and immune-stimulating effects associated with
this versatile sedative fruit.
Passionfruit
Passionflower
has a long-standing reputation as a sedative, according to the National Institutes of Health. Passionfruit-- a
delicious treat derived from a potently medicinal fruit of one passionflower
species-- contains even higher concentrations of the sedative alkaloid
compounds found in passionflower. A large glass of passionfruit juice may treat
insomnia far better than a glass of warm milk; alternatively, these tasty
fruits may be blended into a smoothie.
Goji
Today's
supplement market overflows with advertisements for "superfruits"--
antioxidant powerhouses touted as weight loss aids, antidepressants and even
cancer cures. While many of the claims made regarding superfruits are
overinflated, goji is one fruit that may deserve a second look. In addition to
containing large quantities of lycopene and other carotenoid compounds, goji
may be a fruit that can help you sleep.
In the
Himalayas, goji is sometimes called the "Happy Berry" because it has
a reputation for battling mood disturbances and depression. Goji may also help
to treat insomnia. Studies of goji's effectiveness are limited, but one pilot
trial published in the Journal
of Complementary and Alternative Medicine suggested that it
enables sleep, facilitates easier awakening, and supports healthy energy
levels. For some insomniacs, this relatively expensive superfruit may be worth
the investment.
While
sedative fruits may help to treat sleep problems with fewer side effects than
pharmaceutical drugs, people with severe sleep disorders should understand that
fruits are a subject of limited scientific research. If your insomnia is
persistent, severe or disruptive to your daily life, consult your health care
provider. Together, you may be able to find an effective treatment option to
restore you to a state of restful sleep.
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