Natural Sleep Remedies
Natural Sleep Remedies
Natural Sleep Remedies
by Karen Asp
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 less side effects than OTC medications," says Jacob Teitelbaum, M.D., author of 'From Fatigued to Fantastic' and medical director of the national Fibromyalgia and Fatigue Centers, adding that they're safe for anybody to use. Many of them not only help you fall asleep and stay asleep, but they also promote muscle relaxation.
Magnesium/Calcium
Magnesium and calcium are both sleep boosters, and when taken together, 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, non-toxic 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 and sleep on it.
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.
Jamaican Dogwood
Rumor has it that Jamaican fishermen would throw Jamaican dogwood into the water to put fish to sleep, making them easier to catch. Here's why: Extract from the bark behaves like a muscle relaxant and helps people fall asleep while calming them. Recommended dosage is 12 to 48 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 five 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 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.
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Willnax 12:43:11 PM Nov 03 2009
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SusanStephens54 12:09:26 PM Oct 28 2009
SIDE EFFECTS are possible with the hormone melatonin. 250 MG. (milligrams) of the mineral magnesium an hour before bedtime is all you need. It doesn't make you drowsy, but only ENABLES you to fall asleep. My bladder awakens me several times every night, but when returning from the restroom, I go immediately back to sleep. Magnesium cream is available in health food stores, and can be rubbed on one's upper chest for the same effect. ALSO, you must avoid caffeine (even chocolate) for 6 to 8 hours before bedtime. It also helps to have a warm bed, (you can't fall asleep unless you are warm, esp. your feet.) a cool room, (for good, deep breathing) complete darkness and white noise, such as a a fan. (In winter I point my fan into my closet.) Noisy neighbors? Walmart has foam earplugs, as well as sleep masks, for those who must sleep during the day. Hope this helps!
Litaliano2006 07:17:52 PM Sep 01 2008
Melatonin from optimum nutrition does wonders for me, i bought it for around 3 dollars at samedaysupplements.com i think they come in 3mg or 6mg, i use 3 mg and it works everytime.
jrpetro1934 10:42:31 AM Aug 31 2008
the only way to get to sleep is avoid caffeine.it is so easy you do not have to take any pills just stay away from caffeine.good luck.
shipping76544 03:19:38 AM Aug 31 2008
My Doctor recently told me to start taking melatonin every night to sleep (along with lunesta) i dont like taking pills to get things fixed so i try not to take the lunesta every night... but i do take the melatonin and its GREAT... i take it and lay in bed and i will get a good nights sleep... it is wonderful
MYSTICLAND1977 11:50:54 PM Aug 30 2008
I have had troubles sleeping as long as I can remember. I have a myriad of pills on the shelf, and I have to mix them to get any real sleep. Alcohol wires me out,even if I drink a lot ususally get a stomach ache. Valerian root does nothing for me and I am afraid to take too many. Tylenol PM works if I take enough or mix it with benadryl. Unisom lets me sleep a few hours, unless I take tylenol PM. I have a perscription for flexeril and mobic, which knock me out for 6-7 hours, but I only take them when my back is messed up. I don't like perscriptions, so my best remedy is kind of off limits most of the time. Without the use of sleeping aides I will sleep about 2 hours a night for weeks on end. I try to make the best of my many hours awake by writing, reading, or watching many late night programs.
soccermom marlEE 11:32:23 PM Aug 30 2008
When I can't sleep, and even when I don't expect to have any difficulty, I go through the ABCs of thankfulness. For every letter of the alphabet, think of something you were thankful for that day. I have found this to work EVERY single time I've tried it. Not only does it help me to stop and be grateful for people and things I have in my life I might otherwise take for granted, but it really puts things into perspective when I'm a little bit overly stressed or anxious about something not so important. If it doesn't seem to work, try making it more difficult. Instead of being thankful for air, think of something specific from your encounters that day that your are truly thankful for. And don't worry too much about Q, X, and Z, you probably won't make it all the way through...I'm usually knocked out within the first five letters!
DPet13 02:01:40 AM Aug 28 2008
If you smoke too much pot during the day, every day, on a regular basis, your dreams will lessen and not be as intense. Quit smoking, and in a week or two, you will have dreams more vivid and lifelike than you ever remembered having. Drinking alcohol will kill your dreams and mess up your quality of sleep more than anything, even if you feel knocked out cold after some cocktails/beers/wine, your body REM is screwed up and your body will learn to rely on it for sleep. This is bad. If this describes you do everything possible to break the cycle. Get new friends, even. I used too drink almost daily, and since I quit, the sky is bluer, the grass is greener, and the world is simply much more beautiful. And it is easier to see through the facade that is our political/ military industrial complex system. After you sober up and get your good nights rest, WAKE UP and pay attention to how we're all getting played like fools by the Dems and Repubs and Federal Reserve and Skull and Bones secret so
DPet13 01:52:10 AM Aug 28 2008
Tryptophan is found in high levels in turkey meat, and is scientifically proven to help people, especially men, to fall asleep. (Think about all the naps on Thanksgiving) Also, I can personally attest to the ability of marijuana/cannabis/weed to help one fall asleep. But be careful- if you rely on pot for sleep, make sure it is an indica variety of the plant, and not a sativa, which will keep you awake. Indicas are generally short plants- not often taller than 4 feet, and the nugs/buds themselves are usually fairly dense. I also highly recommend it be organically grown to keep you healthy and safe from chemical fertilizers and pesticides. (say no to schwag!) And don't smoke out of a pipe with a lighter- this is bad for you, so roll a joint instead. Or, if it is sunny out, use a magnifying glass with the sunlight to get a vaporizor like effect, which will be the best tasting way you have ever smoked. It only makes you stupid if you blaze more than 4 or 5 joints a day. LEGALIZE IT!
