Every night, millions of Americans find themselves not getting good sleep due to a sleeping disorder. Some keep them from falling asleep, some prevent them from staying asleep and some make them require large amounts of sleep just to feel slightly rested. Regardless of the sleep disorder a person has, the end result is generally the same: they are often tired all day, get sick easier, and have difficulty getting everything done throughout the day. There are some natural remedies that people can try – after talking to their doctor – to try and increase the quality of their sleep.
Magnesium
You are probably aware that magnesium is a mineral that you need to be healthy, but what many are not aware of is that it can also help you sleep. If you are deficient in this nutrient, trying to get your brain to slow down at night can be a problem. Talk to your doctor before taking any magnesium supplements. If supplements are not your thing, or if a deficiency is not at play, you can add a little extra magnesium to your diet by eating more green leafy vegetables, almonds, and pumpkin seeds. If you do have a deficiency, there is a good chance that getting your levels back to normal will help to better regulate your sleep.
Warm Milk
Grandma’s old remedy actually holds true. If you have some almond milk, heat it up a little bit and drink it before you head to bed. Milk contains calcium which can help to stimulate the production of melatonin. It also helps you to relax and can help you create a bedtime ritual, and having a ritual can help to promote sleep.
Snacks to Promote Sleep
There are some small snacks that can help promote sleep when eaten about 30 minutes before heading to bed. Some of these snacks include cheese on a few whole-wheat crackers and bananas with a little peanut butter. Some people find it helpful to have one of these snacks, take a warm shower, and lie down.
Wild Lettuce
This is an herb that you can talk to your doctor about. It has been shown to be helpful with some things that interrupt sleep and make it difficult to fall asleep, such as joint or muscle pain, anxiety, restless leg syndrome, and headache. If any of these keep you lying awake at night, then taking this herb about 30 minutes before bed may be able to help. The general dose is 120 milligrams, but your doctor can help you get the ideal dose.
Melatonin
You have probably already heard of this, but if you have yet to give it a try, talking to your doctor about it could be a good idea. The human body already produces melatonin to help regulate sleep. However, some people need a little boost at night to develop normal sleep patterns. Not everyone should take this, so talk to your doctor first. If you are given the go-ahead to take it, it should be taken about 30 minutes before bed.
Yoga
Cardiovascular exercise may keep some people awake, but some gentle yoga can have the opposite effect. You want to do a short session of about 15 to 20 minutes and really concentrate on deep breathing and meditation. You want to calm your body and mind so that you can get restful sleep.
Watch Caffeine Intake
Caffeine is a stimulant, so of course, it can actually prevent sleep. You want to cut out the caffeine as of early afternoon so that it does not interfere with sleep. Keep in mind that coffee is not the only thing that contains caffeine. Watch for things like chocolate, certain over-the-counter pain medications, tea, soda, and cough, and cold medicine.
Aromatherapy
Certain aromas have been shown to promote sleep and relaxation, such as lavender. Lavender also tends to work pretty fast, so you can add a few drops to a warm bath, spend about 20 minutes relaxing, and then head to bed. Other aromas that can promote sleep and relaxation include ylang-ylang and chamomile.