You’re getting desperate for a good night’s sleep. The tossing and turning is getting old. And the hot baths, warm milk and relaxation exercises just aren’t cutting it anymore. It’s gotten so bad you’re actually considering a sleeping pill.
Well, before you head down that potentially dangerous path why not consider trying one of these proven effective, natural supplements first? One of them could turn out to be the key to unlocking a great night’s sleep without the drugs!
1. Hops:
Although this is indeed the same hops you find in your favorite brew, don’t feel obligated to down a beer every night to get their benefits. A study out of Spain showed a two mg hops supplement taken at night can lead to a significant improvement in restful sleep.
2. L-theanine:
An amino acid in green tea, L-theanine, can calm your brain improving your sleep quality. Since you need 200 to 400 mg, you may not be able to get it all the L-theanine you need from tea alone, especially so close to bedtime, so look for a high-quality supplement to try.
3. Lavender:
According to the University of Maryland Medical Center, lavender may be the perfect natural sleep aid. Simply breathing in the aroma of natural lavender can help regulate your nervous system, improve your sleep quality, reduce your anxiety and promote overall relaxation.
Really, what more do you need but your bed?
4. Magnesium and calcium:
Individually, magnesium and calcium can both help improve your sleep. Calcium deficiencies are linked to disturbances in deep sleep, and magnesium deficiencies can cause insomnia.
Bringing levels of both into the healthy range has been shown to resolve the issues. But when the nutrients are taken together they’ve been found to be even more effective, so think of them as a team for best results.
5. Melatonin:
Melatonin is the hormone that controls sleep, so it’s an obvious choice as a natural sleep aid. Just don’t fall into the trap of thinking more is better on this one. Lower doses of melatonin have been shown to be more effective.
Start with .3 to .5 mg before bed. And no, that’s not a typo. You really only need half a milligram or less.
6. Wild Lettuce:
Unfortunately, you can’t pick up wild lettuce in the produce aisle like you can a head of iceberg. You’ll need to look for a wild lettuce supplement instead. Experts say wild lettuce could help calm the anxiety that’s been keeping you up at night, so you fall asleep easier. Plus, this hardworking herb can also help with mild pain relief so you’re not kept up by minor aches and pains.
7. Valerian:
Several studies show that valerian encourages falling asleep faster and staying asleep longer. The trick is to give it time. Valerian takes about a month to build up in your system, and go to work. However, once it’s given the chance, it’s highly effective for most people. Be aware that for about 10 percent of folks, valerian can have the opposite effect, and give you energy. If you start to feel more awake in the evenings, valerian may not be for you.
And what about those over-the-counter sleeping pills? Skip them. Most OTC sleeping pills use diphenhydramine as their active ingredient, which has been linked to constipation, dizziness, confusion and an increased risk of accidents. There are even some early studies linking the drug to Alzheimer’s disease.
Besides, with so many safe, effective natural alternatives to choose from there’s really no reason to risk the dangers of sleeping pills.
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