Natural Sleep Remedies
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 (you can lower the dose if it causes diarrhea) and 600 milligrams of calcium each night.
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.
Beer fans are already familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.
Lavender is the trick here, as studies have proven that it aids in sleep. It’s also an inexpensive, 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.
Melatonin is the hormone that controls sleep, so it’s no wonder that it naturally induces sleep. 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.
Yoga and 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.
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, and might make you wake up to go to the bathroom. Instead, buy pure, active L-theanine (some brands have inactive forms of theanine that block the effectiveness), and take 50 to 200 milligrams at bedtime.
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. Keep in mind that about 10 percent 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.
Looking for Other Ways to Optimize and Enhance Your Sleep?
The Army Research Office is interested in technology that can support more optimal sleep and circadian rhythm regulation. Numerous scientific studies have shown that poor sleep compromises performance and health, and military personnel are especially vulnerable to challenges of sleep disruption because of the need to maintain high arousal levels for prolonged periods, as well as work duties that require night shifts or changing time zones.
The company has filed a provisional patent application with the US Patent Office for innovations to configure its existing technology into a wearable headband with advanced brain monitoring and software analysis functionality.
And now, that technology, BRAINtellect 2, is available to you for in-home use for relaxation, sleep and other benefits.