KUALA LUMPUR, Oct 6 — Don’t worry if you’re one of the one in three Malaysians who is sleep deprived, according to official data. There are foods and supplements you can try before relying on pharmaceutical aid.
If you’re among the 38% of respondents found to be sleep deprived in the 2023 National Health and Disease Survey, your best bet is to contact your doctor, but there are natural remedies and traditions you can try before making an appointment. There is also therapy.
This is because some foods contain substances that are associated with promoting sleep or improving sleep quality.
According to psychiatrist and Malaysian Mental Health Association president Datuk Professor Andrew Mohanraj, these compounds work by supporting the body’s natural processes for relaxation and sleep regulation.
“These can help stimulate the production of sleep-related hormones, improve relaxation, and stabilize blood sugar levels to prevent you from waking up during the night,” he says.
He says there are a variety of natural herbs and herbal solutions that can help improve sleep.
tryptophan
Tritophan is an amino acid that helps produce serotonin, a neurotransmitter that regulates sleep.
Also available in:
- chicken
- milk
- egg
- cheese
- nuts
- Seeds such as pumpkin and chia seeds
carbohydrates
Carbohydrates themselves don’t help you sleep, they make it easier for tryptophan to reach your brain, increasing its sedative effects.
Healthier sources include:
- Whole grains such as oats, brown rice, and quinoa
- barley
- whole wheat bread
magnesium
Magnesium is a mineral that promotes relaxation and helps calm the nervous system by regulating the neurotransmitter gamma-aminobutyric acid.
source:
- Leafy vegetables (such as spinach and kale)
- Nuts and seeds (almonds, sunflower seeds)
- banana
- avocado
melatonin
An endogenous hormone that regulates your sleep-wake cycle, making it particularly effective in reducing the time it takes to fall asleep, especially for people with jet lag or trouble sleeping after work.
Your body already produces melatonin, but you can supplement it naturally.
herbs
Dr Andrew said chamomile tea contains apigenin, an antioxidant that binds to specific receptors in the brain, promoting relaxation and sleep.
Meanwhile, peppermint and lavender tea can also help reduce stress and promote relaxation, he added.
“Valerian root is also an herbal supplement that can help improve sleep quality and reduce the time it takes to fall asleep,” he said.
