The recommended amount of sleep is 7-9 hours per night, however, the average person only gets about 6 and a half hours. This could be for a number of reasons.
Whether that be because of a busy schedule, stress, or plain old insomnia, something must be done. Finding the right ways to fall asleep can be difficult. There are a number of natural sleeping remedies available that can not only help you sleep, but can also relax muscles and promote calmness.
It’s best to choose natural sleep remedies and medications over prescription or over-the-counter medications with unnatural ingredients. These medications always come with a number of unpleasant side-effects, where natural sleeping remedies often have no side-effects. This article will list some natural ways to fall asleep.
The effects of caffeine last for long duration’s of time, and is often the cause of insomnia. It’s also recommended to avoid candy and sweets, because it can affect blood sugar levels, which can disrupt sleep.
Foods that are high in carbohydrates, such as crackers and bread can promote a decent night’s rest, but give the food some time to settle before crawling into bed.
Also, eating magnesium rich foods won’t hurt. Magnesium promotes restfulness, and can be found in green leafy vegetables, and most nuts.
Valerian is one of the few herbal natural sleeping remedies that have long been known to cure insomnia. Nobody is totally sure how Valerian works, however it’s thought that it might affect the levels of a neurotransmitter called GABA that calms the body and mind. Valerian isn’t one of those addictive natural sleep remedies, and it doesn’t cause grogginess upon waking up.
This helpful root should be taken about an hour before bedtime, and it takes roughly two to three weeks to really kick in (Valerian is not a quick fix). Although effective, Valerian doesn’t work for everyone. It shouldn’t be taken for more then three months at a time, with any medications, or with alcohol.
Calcium and Magnesium
Calcium and Magnesium both encourage sleep, and and are especially effective when they’re taken together. Magnesium can also cancel out any heart problems that may arise by taking high doses of Calcium. Try taking 200 mg of magnesium, and 600 mg of calcium a night. If you run into any stomach problems (such as diarrhea), consider lowering the dosage of Magnesium.
This is one of the most common natural sleep remedies. Melatonin is the hormone that the body produces naturally when it wants to sleep. It’s usually produced in dark environments, which is why it’s recommended to sleep in a dark (or pitch black) room.
It’s recommended to boost Melatonin naturally, but if you’re having trouble, supplements are available as natural sleeping remedies. There are no significant side effects known from taking Melatonin (aside from strange dreams), but people with schizophrenia, depression, or auto-immune diseases should avoid it.
Studies show that the Lavender scent can promote relaxation, slow the nervous system, improve sleep, and lift mood. It’s also thought that a massage with lavender oil may improve sleep quality, mood stability, anxiety, and concentration. Lavender flowers are often included in teas to help with insomnia and restlessness. For these reasons, it’s one of the more promising ways to fall asleep.
Kava is an herb that is often used to treat anxiety, and anxiety-related insomnia. Kava is thought to affect the amount of specific neurotransmitters that cause sleep. Several studies have proven Kava to be effective in relieving anxiety, and even to work as a sedative. Kava is to be taken carefully, though, as it’s thought to have some adverse effects in the liver, and it does carry some potential side effects.
L-Theanine is an amino acid that is most often found in green teas. It can help to maintain an alertness during the day, and a deeper sleep during the night. Green tea, unfortunately, doesn’t contain enough to significantly effect the sleep cycle, however, it is possible to buy pure L-Theanine in capsule form, or natural medications that contain L-Theanine, such as Alteril.
Alteril is one of the most promising ways to fall asleep. Alteril combats the problem of insomnia by combining some of the most effective natural sleep remedies. The four key ingredients of Alteril include: Melatonin, Valerian Root, L-Theanine and L-Tryptophan. Because the ingredients are all-natural, there’s no risk of side-effects or grogginess in the morning.
Also, unlike most over-the-counter sleep medication, it’s completely non-addictive. Ultimately, Alteril is a safe and effective way to fall asleep.