If sleep has jumped to the end of your to-do list, you’re not alone. Although. The Sleep Research Foundation recommends getting seven to nine hours of sleep a night, the average individual only gets six hours and 40 minutes. What’s happening? The fault lies in busy schedules and, of course, sleeping problems. 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.
When using a wild-lettuce supplement, take 30 to 120 milligrams before bed. If you’ve suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It’s also effective at calming restlessness and reducing anxiety.
For sleep purposes, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before going to sleep.
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.
Melatonin is the hormone that controls sleep, so 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.
Lavender, as studies have proven aids in sleep very effectively. It’s also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.
Yoga or meditation
Choose gentle yoga or stretching, which could be used to energize you. 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.
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 does not contain enough L-theanine to significantly boost your sleep. 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 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. Take 200 to 800 milligrams before bed.