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Natural Remedies That May Help You Sleep

Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation.

Sleep well, sleep better

If sleep has plunged to the bottom of your to-do list, you’re not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only six hours and 40 minutes. What gives? Blame crazy schedules and, of course, sleeping woes. Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. “These are safer and have fewer side effects than OTC medications,” says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic and medical director of the national Fibromyalgia and Fatigue Centers. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation.

Magnesium and calcium

Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.

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Hops

Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.

Melatonin

Melatonin is the hormone that controls sleep, so it’s no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there’s concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.

Yoga or meditation

Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.

L-theanine

This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn’t contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.

Valerian

Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it’s most effective when used over a longer period of time. One caveat? About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.

 

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23 Comments

  1. Reply

    Thanks for sharing.
    May God bless you for the time you brought out to post this.

  2. Reply

    Cool

  3. Reply

    Nice

  4. Reply

    Good to know

  5. Reply

    Awesome post keep posting more thanks

  6. Reply

    Thanks for the information, really helpful

  7. Reply

    Will try this out

  8. Reply

    Nice

  9. Reply

    Very needed

  10. Reply

    Very helpful

  11. Reply

    Thanks for the information, sleeping drugs sometimes get to a stage it doesn’t work for you because it has absolve much in the body

  12. Reply

    This is good

  13. Reply

    Nice

  14. Reply

    Good one

  15. Reply

    cool

  16. Reply

    Wow, amazing

  17. Profile photo ofKreator

    Reply

    Nice

  18. Reply

    Thank you for this

  19. Reply

    Nice
    Thanks for sharing this article

  20. Reply

    Nice

  21. Reply

    Thanks for sharing this update

  22. Reply

    Nice article. Thanks

  23. Reply

    Nice

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