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6 Pilihan Obat Tidur Alami untuk Mengatasi Susah Tidur – Spesialis Insomnia Skip to content Tidur adalah kebutuhan untuk tubuh Anda. Sayangnya, beberapa orang masih saja mengeluh susah tidur alias insomnia. Cara paling mudah untuk mengatasi kondisi ini adalah dengan menepkan sleep hygiene. Bisa juga dengan perawatan dokter, seperti mengikuti terapi atau minum obat tidur. Namun, adakah pilihan obat tidur alami yang bisa mengatasi susah tidur?
Pilihan obat tidur alami untuk atasi insomnia Terus-menerus susah tidur tidak hanya membuat mata mengantuk. Dalam jangka panjang, kekurangan tidur bisa berdampak buruk bagi kesehatan tubuh secara menyeluruh. Mulai dari gampang sakit hingga rentan mengalami kecelakaan yang mungkin bisa mengancam keselamatan jiwa.
Dokter biasanya akan merekomendasikan Anda untuk melakukan terapi perilaku kognitif untuk mengatasi insomnia, minum pil tidur, atau suplemen yang mengandung melatonin.
Namun, ada cara lain yang mungkin bisa Anda pertimbangkan, yakni minum obat tidur alami (herbal), seperti berikut:
1. Akar valerian manfaat akar valerian
Valerian adalah tanaman herbal asal Eropa dan sebagian wilayah Asia. Sudah bertahun-tahun lamanya, akar valerian sering digunakan sebagai pengobatan alami untuk mengatasi gejala kecemasan, depresi, menopause, hingga sulit tidur. Ya, bagi Anda penderita insomnia, obat herbal alami yang satu ini mungkin bisa membantu.
Beberapa penelitian pun telah melaporkan bahwa dengan mengonsumsi 300-900 mg valerian sebelum tidur dapat memicu rasa kantuk lebih cepat, sekaligus meningkatkan kualitas tidur. Namun, semua hasil penelitian ini bergantung pada pengukuran obyektif yang dilakukan selama tidur, meliputi gelombang otak dan denyut jantung.
Penelitian yang dimuat dalam American Journal of Medicine menyatakan bahwa asupan valerian jangka pendek masih tergolong aman untuk dewasa. Yang terpenting, akar valerian sebaiknya tidak ibu hamil dan menyusui konsumsi.
Meski begitu, Anda perlu tahu efek samping dari obat tidur alami ini, seperti sakit kepala, pusing, dan gangguan pencernaan.
2. Teh chamomile Selain akar valerian, Anda juga bisa memilih chamomile sebagai obat tidur herbal. Menurut studi pada Journal of advanced nursing menunjukkan bahwa teh chamomile dapat mengurangi masalah tidur pada ibu yang baru saja melahirkan.
Efek menenangkan dari chamomile bisa membuat tubuh dan pikiran menjadi lebih rileks, sehingga membuat ibu yang baru saja melahirkan dapat tidur lebih mudah.
Teh chamomile beda dengan teh dari pucuk daun teh, yang mengandung kafein yang mungkin bisa menyebabkan susah tidur pada orang yang sensitif. Teh ini dibuat dari daun, bunga, dan batang chamomile kering yang kemudian Anda seduh dengan air panas dengan tambahan madu dan perasan jeruk lemon.
ARTIKEL TERKAIT
4 Pilihan Teh Terbaik yang Bisa Anda Nikmati Sebelum Tidur TIPS TIDUR
4 Pilihan Teh Terbaik yang Bisa Anda Nikmati Sebelum Tidur Umumnya, minum teh adalah aktivitas yang lebih sering dilakukan pada pagi hari. Minuman yang dapat menghangatkan tubuh bisa menjadi sumber energi untuk mengawali hari. Namun, beberapa orang lebih suka minum teh pada malam hari sebelum tidur. Amankah minum teh sebelum tidur? Jika ya, apa saja pilihan teh yang paling baik diminum sebelum pergi tidur? Yuk, […]
Foto Penulisbadge Ditinjau secara medis oleh dr. Tania Savitri • May 17, 2021
4. Lavender manfaat minyak lavender
Obat tidur alami tidak selalu dalam bentuk makanan atau ekstrak yang bisa Anda konsumsi. Bisa juga dalam bentuk minyak aromaterapi, seperti lavander ini.
Studi tahun 2015 pada Journal of alternative and complementary medicine menunjukkan peserta yang menghirup minyak esensial lavender selama 2 minggu rutin, melaporkan dapat tidur dengan mudah dan tidak terbangun di malam hari. Peneliti menyebutkan efeknya ini berasal dari komponen linalool.
Komponen berinteraksi dengan zat kimia otak GABA untuk merelaksasikan otak sehingga bisa membantu menghilangkan kecemasan dan stres yang mengganggu tidur.
4. Makanan mengandung glycine Glycine merupakan asam amino yang memainkan peran penting dalam kerja sistem saraf tubuh. Di sisi lain, studi pada jurnal Neuropsychopharmacology menunjukkan bahwa zat ini dapat kembali ritme sirkadian, yakni jam biologis tubuh yang mengatur waktu Anda untuk bangun dan tidur.
Caranya dengan mengaktivasi reseptor NMDA di suprachiasmatic nucleus (SCN), yaitu bagian otak yang mengendalikan ritme sirkadian. Dengan begitu, ritme sirkadian bisa berfungsi lebih baik dan membuat tidur Anda juga jadi lebih nyenyak.
Nah, dari khasiat glycine inilah bisa Anda manfaatkan sebagai obat tidur alami. Anda bisa mendapatkan zat ini dari berbagai makanan, contohnya ikan, daging sapi, kacang kedelai, dan daging ayam.
5. Makanan yang mengandung melatonin Melatonin adalah hormon yang bertugas untuk mendukung kineja ritme sirkadian. Dengan adanya melatonin, Anda dapat tidur dengan baik. Produksi hormon ini pada tubuh Anda bisa terganggu sehingga bisa menyebabkan Anda susah tidur.
Tidak hanya secara alami, hormon ini juga Anda dapatkan dari makanan, seperti jamur, buah ceri, susu, kacang almond, dan kavang kenari. Anda bisa mengolah jamur menjadi menu makanan sehat, susu sebagai camilan atau sarapan, dan buah ceri serta kacang sebagai camilan.
6. Passion flower Tanaman herbal terakhir yang bisa Anda manfaatkan sebagai obat tidur alami adalah passion flower (Passiflora incarnata). Studi berbasis hewan menunjukkan bahwa komponen aktif dari tanaman ini dapat menginduksi SWS (slow wave sleep) atau tidur gelombang lambat atau Anda kenal dengan sebutan tidur nyenyak.
Manfaatnya juga terkait tidur adalah menghambat terjadinya fase tidur REM, yakni tahapan tidur yang membuat tekanan darah meningkat, gerakan mata cepat dan gelisah, dan Anda bisa bermimpi.
Hal yang perlu Anda perhatikan sebelum minum obat tidur alami aromaterapi saat hamil
Meskipun penelitian sudah menunjukkan potensi dari obat tidur alami yang tercantum di atas, konsultasi ke dokter sebelum menggunakan obat tetap yang harus Anda utamakan. Pasalnya, beberapa obat bisa bereaksi dengan zat lain, seperti benzodiapine, alkohol, dan antidepresan.
Mengatasi insomnia tidak hanya bisa Anda lakukan dengan minum obat herbal saja. Anda juga perlu menerapkan gaya hidup yang mendukung agar tidak lagi insomnia. Contohnya, tidur lebih awal dan bangun pagi secara rutin, menghindari minum kopi atau makan malam menjelang tidur, serta menahan diri untuk tidak bermain ponsel di kamar tidur.
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