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Nutmeg or jaiphal is an Indian spice sparingly used in many Indian dishes to enhance their taste and flavour. Apart from this, the spice also has certain medicinal properties that are of great value. One way nutmeg can help is by providing relief from your long standing insomnia or sleeplessness. According to studies documented in the Journal of Ethnopharmacology, nutmeg helps to induce and also increases the duration of sleep. Here are four breathing exercises to help you sleep better.
Why choose nutmeg
A natural chemical called trimyristin found in nutmeg is responsible for inducing sleep, relaxing your tired muscles and nerves and set in a sense of calm. However, there are other natural extracts and chemicals found in nutmeg such as myristicin, elemicin, safrole, or eugenol, which also have certain medicinal and therapeutic properties. Here are five ways sleep works wonders for your body.
How to use it
Here are a few ways in which you can use jaiphal to get adequate sleep and rest at night.
1. Jaiphal honey mix: Mix one pinch of jaiphal powder with one spoon of honey and have it at least 15 minutes before going to bed. Here are five combinations of honey that work wonders for your health.
2. Jaiphal tea: This is a traditional home remedy used for treating insomnia from ancient times. Crush the jaiphal fruit (just one can do the work), put it in a bowl of water and bring it to a boil. Once the water boils, turn of the flame and strain the liquid. Have the tea after dinner to relax, unwind and to prepare your body for a restful sleep. Here are five herbal teas that can help you slim down.
3. Jaiphal in milk: If you have the habit of drinking a glass of warm milk before dozing off, add a pinch of jaiphal to it. Milk contains tryptophan, an essential amino acid that helps to raise serotonin and melatonin levels in the body, both of which can help induce sleep. Adding jaiphal powder to your milk will make it a wonder drink when you suffer from sleep-related problems. Here is why drinking a glass of milk at night can be of help for you.
4. Jaiphal and amla juice: In a similar way, you can also add a pinch of it to a glass of amla juice that will help to aid digestion after dinner and help you sleep well. Here are five healthy juice recipes for weight loss.
5. Jaiphal in food: If you detest having milk or tea in the night, try adding a pinch of jaiphal powder to your curries, soups or yoghurt at dinner. It will still serve the purpose.
6. Jaiphal powder: Don t want to have the spice with any drink or food? Then swallow a pinch of it with a glass of water before you go off to sleep.
Word of caution
Remember, you need a minuscule amount of this spice to help you with your sleep problem and to calm your nerves. The advisable daily requirement is just about a gram for adults, which means a pinch of nutmeg will do you a whole lot of good. If you try to increase the dose, there can be adverse effects. Some side effects of nutmeg overdose are severe acidity, nausea, anxiety, dry mouth and excessive thirst. Here are some foods that help you to sleep well at night.
Also, nutmeg can react with certain medications that you might be taking. So consult with your doctor before starting this natural remedy.
Where to get it
You can get nutmeg powder at any leading Ayurveda store (go for big brands so there are fewer chances of adulteration), else buy it from any grocery shop, wash, sun-dry and grind it to a powder. Use it as and when needed.
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1: Sherry CJ, Burnett RE. Enhancement of ethanol-induced sleep by whole oil of nutmeg. Experientia. 1978 Apr 15;34(4):492-3. PubMed PMID: 565298. Janssens, J., Laekeman, G. M., Pieters, L. A., Totte, J., Herman, A. G., & Vlietinck, A. J. (1990). Nutmeg oil: identification and quantitation of its most active constituents as inhibitors of platelet aggregation. Journal of ethnopharmacology, 29(2), 179-188.
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