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Looking for some help for insomnia? These natural sleep aids may help you fall asleep and stay asleep. Here, see which natural sleep aid may be right for you.
You know sleep is good for you—after all, not only does sleep give you the energy you need to face your Monday, but enough sleep is also associated with a decreased risk of cardiovascular disease, stroke, and diabetes. But what happens when you slip under the covers, and all you want to do is binge Netflix, scroll Instagram, or pretty much do anything but get some shut-eye? For those times when sleep just isn’t happening, natural sleep aids may help ensure you’re getting a good night’s sleep. Here’s how to find the best natural sleep aid for you.
Natural Solutions for Sleeplessness
You likely know the basics—after all, you have a lot of time to think about why you’re not sleeping—but some general tips bear repeating. First, skip the caffeine—or at least make your coffee last call around 2pm, since coffee can take five plus hours to metabolize efficiently in your body. Next, put your tablet, phone, and laptop in another room. If you must watch TV to fall asleep, consider watching a documentary and skipping the SVU re-runs. Finally, set a bedtime and stick to it—in general, the “sleep sweet spot” is about 7 to 9 hours a night for most adults.
But sometimes, you can have great sleep hygiene but still end up spending most of the evening tossing and turning. It may make sense to consider natural sleep solutions. Here are some to try.
You don’t want to chow down on a heavy meal prior to hitting the hay, but it may make sense to have a small snack. According to the National Sleep Foundation, some top choices include a handful of nuts (almonds and walnuts contain melatonin, the hormone that regulates the sleep-wake cycle). The Sleep Foundation also suggests warm milk, some teas, fruits and cottage cheese. And skip the alcohol. While you may feel drowsy after a glass or two of wine, alcohol may disrupt your natural sleep cycle, making you wake up a few hours later, in the middle of the night.
Magnesium
Another natural sleep aid that can be found in food is magnesium. Magnesium is critical for bone formation, calcium absorption, heart health and is also believed to be a natural way to calm the body and relieve anxiety. It is found in nuts, seeds, lentils, whole grains, and green leafy vegetables.
Does a magnesium supplement work as a natural sleep aid? Perhaps, but as with all supplements, make sure you’re taking the correct dosage, follow all instructions, and talk to a doc before you begin a supplement strategy.
Glycine
Glycine is a naturally occurring amino acid found in the body, as well as in foods such as meat, fish, legumes, and other protein sources. In a small study, glycine was reported to improve quality of sleep in a subjective assessment.
Essential Oils and Scents Such as Lavender
Essential oil mixes, especially those that contain lavender, may help promote sleep. In addition to essential oils, sachets or candles can be a great way to get lavender scent in your room. Lavender not your thing? Consider changing your sheets so your they smell fresh—in one Sleep Foundation study, three-quarters of people felt they slept better when their sheets smelled clean and fresh.
A Sleep-Promoting Herbal Tea
You can buy herbal teas with specific ingredients that may help promote sleep. Not only do these teas tend to contain at least one or more herbal natural sleep aids as ingredients, but the act of sipping a hot cup of tea before bed can be a power–down activity to signal to your body and brain that it’s time to calm down and get ready for sleep. There are several kinds of teas you can drink for sleep.
Passionflower
Passionflower may have benefits, including helping with sleep, especially when the mind is racing due to stress. What is passionflower? While it’s found in many natural sleep aid supplements, passionflower is a vine found in the Southeastern United States, as well as Central and South America. You’re unlikely to chomp on a few flowers to nod off, but understanding why it may be on the ingredient list of a potential sleep supplement is helpful. You also may find passionflower as a tea ingredient.
Valerian root
Valerian root is an herbal plant often used as a sedative. Valerian root extract is well-established for use in helping to ease tension and promote healthful sleep. Valerian root is most commonly found in tea or supplement form.
Chamomile
Another herb (and common herbal tea ingredient), chamomile flower extract is believed to have a calming effect on the body. In herbal medicine, it is often used as a mild sedative to help soothe nerves and reduce anxiety.
Try A Supplement Containing Multiple Natural Sleep Aids
A supplement can be a convenient way to support sleep. RECHARGE HEALTH™ blissful sleep is an all-natural supplement derived from whole foods that contains magnesium, L-theanine, valerian root extract, chamomile flower and other natural herbs believed to help you get a good night’s rest. Of course, before starting any natural sleep aid or taking any supplement, consult with your doctor first. Then? Enjoy those Zzzs!
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