If sleep has plunged to the bottom of your to-do list, you’re not
alone. Although the National Sleep Foundation recommends getting seven
to nine hours of sleep a night, the average American logs only six hours
and 40 minutes. What gives? Blame crazy schedules and, of course,
sleeping woes.
Before you rush to the drugstore to buy an over-the-counter (OTC)
sleep medication, try one of the following natural sleep remedies.
“These are safer and have fewer side effects than OTC medications,” says
Jacob Teitelbaum, MD, author of From Fatigued to Fantastic and medical
director of the national Fibromyalgia and Fatigue Centers. Many of these
can not only help you fall asleep and stay asleep, but they may also
promote muscle relaxation.
1. Magnesium and calcium
Magnesium and calcium are both sleep boosters, and when taken
together, they become even more effective. Plus, by taking magnesium,
you cancel out any potential heart problems that might arise from taking
calcium alone. Take 200 milligrams of magnesium—lower the dose if it
causes diarrhea—and 600 milligrams of calcium each night.
2. Wild lettuce
If you’ve suffered anxiety, headaches, or muscle or joint pain, you
might already be familiar with wild lettuce. It’s also effective at
calming restlessness and reducing anxiety—and may even quell restless
legs syndrome. When using a wild-lettuce supplement, take 30 to 120
milligrams before bed.
3. Hops
Beer fans will no doubt be familiar with the calming effect of hops,
the female flowers used in beer making. For sleep purposes, though, this
extract has been widely used as a mild sedative for anxiety and
insomnia. Take 30 to 120 milligrams before climbing under the covers.
4. Aromatherapy
Lavender is the trick here, as studies have proven that it aids in
sleep. It’s also a cheap, nontoxic way to slip into a peaceful slumber.
Find a spray with real lavender and spritz it on your pillow before
bedtime. Or buy a lavender-filled pillow.
5. Melatonin
Melatonin is the hormone that controls sleep, so it’s no wonder that
it naturally induces sleep. Although some experts recommend taking
higher doses, studies show that lower doses are more effective. Plus,
there’s concern that too-high doses could cause toxicity as well as
raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams
before bed.
6. Yoga or meditation
Choose gentle yoga or stretching, not vigorous power or ashtanga
yoga, which could energize you instead. Try easy yoga stretches in bed
followed by simple meditation. Close your eyes and, for 5 to 10 minutes,
pay attention to nothing but your breathing.
7. L-theanine
This amino acid comes from green tea and not only helps maintain a
calm alertness during the day but also a deeper sleep at night. However,
green tea doesn’t contain enough L-theanine to significantly boost your
REM cycles. Besides, you might then wake up to go to the bathroom.
Instead, buy a brand called Suntheanine, which is pure L-theanine.
(Other brands have inactive forms of theanine that block the
effectiveness.) Take 50 to 200 milligrams at bedtime.
8. Valerian
Valerian is one of the most common sleep remedies for insomnia.
Numerous studies have found that valerian improves deep sleep, speed of
falling asleep, and overall quality of sleep. However, it’s most
effective when used over a longer period of time. One caveat? About 10%
of the people who use it actually feel energized, which may keep them
awake. If that happens to you, take valerian during the day. Otherwise,
take 200 to 800 milligrams before bed.
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