Thursday, October 31, 2013

Natural Sleep Remedies that Work

If you are having a hard time sleeping, there are things you can do to help you fall asleep naturally without having to turn to sleeping pills. Here are a few suggestions to try that really work:

l.  Have a bedtime snack.  I do it almost every night and it really works. The best bedtime snacks are:
    -peanut butter on crackers or bread
    -kefir with granola or cereal
    -cereal with milk

2.  Tire yourself out with exercise during the day, but not too close to bedtime
     -even adding just 10 minutes of movement a day can lead to better rest. 
     -vigorous activity will give the best results, so aim for cardio

3.  An hour to 90 minutes or so before bed you can take melatonin supplement.  Melatonin is a hormone produced by the brain that helps control your natural sleep/wake cycle.  Be careful you do not take too much or you can disrupt your sleep cycle. Recommended doses are 0.3 -1mg of melatonin before bed. Melatonin supplements can interfere with certain medications so please check with your doctor first.

4.  You can also try Valerian root tea at bedtime. It is frequently combined with hops, lemon balm, or other herbs that also cause drowsiness.

Be sure to stop using your computer at least 90 minutes before bed if you have trouble falling asleep. The light from the computer stimulates your brain and disrupts your natural melatonin production causing your brain to think it's still daytime.

Have a bedtime routine or winding down and relaxing to prepare your body and brain for sleep.


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