8 Natural Remedies That May Help You Sleep
Before you rush to the drugstore to buy an over-the-counter sleep medication, try one of the following natural sleep remedies. They are safer and have fewer side effects. Many of these can not only help you fall asleep and stay asleep, but they can 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 (you can 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 are already familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, 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 an inexpensive, 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.
Melatonin
Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. 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.
Yoga and 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, and might make you wake up to go to the bathroom. Instead, buy pure, active L-theanine (some brands have inactive forms of theanine that block the effectiveness), and 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. Keep in mind that about 10 percent 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.
Sources: Dr Mercola - Health
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Thanks for the great share.
I am not one that has a problem sleeping because I regularly do Yoga and it is very relaxing but my mother certainly has had her troubles sleeping lately and I will certainly share this information with her.
It is fascinating to learn the properties of alternative remedies. Wild lettuce! I have an anxiety disorder and am wondering if it would be as helpful to me as my prescription medicine.
I have tried both melatonin and valerian occasionally in the past for insomnia (and jet lag). Melatonin works well for me; valerian gives me overactive dreams!
Why not consider an even more natural approach: http://www.drstevenbrown.org/library/insomnia.html.
Can you tell us more about this "more natural approach" that you are referring to?
I would like to read some information in your post, in addition to the website link you provided, for optimal education and awareness.
Have you had personal experience using this method? What are the pros and cons?
This is very interesting to know.
I am a freshman in highschool and I came across this page, it's just perfect to write my current health article on.
Thanks greatly for the information.
I surely apprciate this.
-Nicole.
P.S. I'll be sure to remember this the next time I can't fall asleep, it's so great to have NATURAL remedies, instead of all these chemical filled, processed medication.
Thanks again.
My DH takes a has been taking a valerian supplement for several years, and even likes valerian tea. I like the tea, very soothing and comforting.
Thanks for all the info on alternative sleep remedies. :))
You forgot to add that Valerian can give you horrible, horrendous, real-seeming nightmares! Kava kava can have the same effect.
I take melatonin in a lozenge form; that way it rapidly gets into my system. I take 10 mg a night. I started out on 3 mg, but that was 20 years ago. I have tried many, many things for insomnia (up to and including Ambien and Lunesta) but was very dissatisfied with the results.
Ambien made me sleepwalk, sleepeat, go outside in my nightie with my car keys in hand (ASLEEP, mind you) and buy things online in my sleep. Lunesta made me absolutely depressed, paranoid, and suicidal (after only 5 doses; the rest got flushed) I was taking 350 mg of benadryl when I decided to give melatonin another go. I had gotten off of it for a little while after it seemed to lose efficacy for me.
I hated the way the 'scrips and benadryl made me feel the next day, which I termed "Ambien hangover".
Happy to say it's working for me, at least in the lozenge form. I put two in my mouth when I began typing this and am already feeling the effects. I have found that the tablets do not do well for me if I have food in my tummy. If anyone's interested, they are made by KAL.
http://www.amazon.com/Kal-KAL-Melatonin-60-Lozenges/dp/B000F4WMBG
I had a friend (a nurse) tell me she drove to the grocery store, bought $100 worth of candy, drove to Dairy Queen and bought several sundaes..........with her child in the car. She was asleep the entire time.
She had taken Ambien.
She had no memory of it until the next day when she saw the remnants of the ice cream and the receipt for the candy. She has been taking Ambien for years now, but she is now off of it!
I had muscle twitching and bad insomnia. I hadn't slept in 6 days. I was on sleeping pills and sedatives to help sleep and they were not working after a few weeks. My heart also palpitating a lot and i used to feel little dagger pains in my heart. As i would be falling to sleep i would get an adrenaline rush and couldn't breathe and wake up in a panic. I am also on anti depressants for depression and anxiety, and panic attacks. Well i can't believe it but after 24 hours of supplementing with a calcium/magnesium combo pill, i slept like a baby. OMG i slept so good. And those heart dagger pains are gone and so has the muscle twitching. I'm starting to think that all of my problems, the depression, anxiety, panic, insomnia, were all caused by a deficiency of Calcium and Magnesium. I don't drink milk at all. And i find it impossible to get all of any vitamin from foods. We will see as it is still early days but im praying this is the answer i have waited 20 years for as i would rather be on a good Cal/Mag tablet than anti depressants and sleeping pills. On the other hand i would so sad to know all those years of suffering were caused by a simple vitamin deficiency. But its better to find it out now, and live better while i can, no use looking in the rear view mirror. God bless folks, if you can't sleep try some Cal/Mag pills. I take three a day as directed.