If sleep has somehow made its way to the bottom of your priorities, you're not alone. Although the
National Sleep Foundation recommends getting seven to nine hours of sleep a night, recent research reflects that an average American logs just over six hours!. 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 most OTC PM-type sleep aids 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.
Wild lettuce
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—and may even quell
restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
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.
Aromatherapy
Lavender is the trick here, as studies have proven that it aids in sleep. 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. There are many ways to
wake up feeling beautiful!
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.
2 comments:
Wild Lettuce
Lactuca virosa is known as wild lettuce, ingested often for its mild psychotropic, hypnotic or sedative effects which are often described as being similar to that of opium.
Wow, I wasn't aware of that...Thanks for the information and for visiting this post!
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