A good sleep is imperative. Without sleep we become irritable, less productive, stressed, unhealthy and even ill. Many of us suffer from bad quality sleep. However, before you rush to your local express pharmacy to grab an over-the-counter sleeping tablet, why not try some natural remedies? Far safer and with much fewer side effects, there are a plethora of natural remedies that you can try next time you’re finding it difficult to get to sleep. We’ve collated our top 8 natural remedies to help you nod off next time you’re suffering from insomnia or similar symptoms.
Magnesium is a natural sleep booster, and when taken with calcium, becomes even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Try taking around 200 milligrams of magnesium each night to help you doze off.
A cup of warm milk before bed isn’t just an old wives’ tale! Foods high in calcium, such as dairy, help the brain use the chemical tryptophan found in dairy to manufacture sleep-triggering melatonin. Try incorporating 600 milligrams of calcium into your diet each night.
- Wild lettuce
Not only is wild lettuce good for sleep, but it also helps with anxiety, headaches, plus muscle and joint pain. Lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
Hops, found in beer, can also help you doze off. However, before you go drinking half a carton of beer before bed, we mean hops the singular ingredient, not beer. The female flowers in beer making, hops has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.
- Essential oils
Burning or rubbing of essential oils, such as lavender, is a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender extract and spritz it on your memory foam pillow before bedtime, or invest in a lavender-filled pillow.
- Herbal tea
Herbal tea, such as chamomile tea, is associated with an increase of glycine. Glycine is a chemical that relaxes nerves and muscles and acts like a mild sedative, making you tired and helping you drift off.
One of the main hormones that control sleep, melatonin is an incredibly effective helping hand to introduce you to the land of nod. Experts recommend to take 0.3 to 0.5 milligrams before bed, however consult your doctor if you’re unsure.
Meditation is a natural gift that controls our breathing and slows down our mind. A few simple deep breaths can work wonders for our stress levels and focus. Try meditating for 5-10 minutes before bed, gradually increasing the length of your sessions over time. You’ll find meditating increases your memory, improves your mood and excels your productivity.
Give your mind and body the rest it deserves. Invest in a good mattress, pillow and blanket, and ensure that you have a proper night time routine so your brain can get ready for sleep. If you’re still struggling with nodding off, try incorporating some of these 8 helpful supplements into your diet, so you can give yourself the sleep you need. Don’t lose sleep any longer! Take heed of these 7 helpful natural remedies that can help you overcome insomnia.