Sleep Better – Naturally

Sleep Better – Naturally

Natural Remedies for a Better Nights Sleep

Do you wake up groggy and feel like you haven’t slept at all?  Are you often tired, or sluggish during the day?  Do you have trouble falling asleep or staying asleep?  Would you like a way to improve your sleep without relying on prescription drugs, addictive products, or harmful chemicals?  Then read on because we have done the research for you and found many proven sleep remedies to help you feel well rested and achiever a healthier, more energized you!

 Supplements that support a good nights sleep

  • Magnesium – helps your neurotransmitter GABA receptors work; these transmitters are what calm your central nervous system, relax you, and prepare you for sleep.
  • Calcium
  • L-theanine – this is an amino acid that comes from green tea.  It helps maintain a calm alertness during the day and a deeper sleep at night.  Drinking green tea, however, will not provide you with enough L-theanine to significantly boost your REM sleep cycles.  To benefit from the positive sleep effects of L-theanine, you should take 50 – 200 milligrams of a pure L-theanine supplement.

Herbal Supplements that help you sleep better

  • Wild Lettuce – this helps ease restless legs syndrome,  promotes calming, and reduces anxiety; take 30 – 120 milligrams before bed.
  •  Hops – the extract of this plant is widely used as a sedative for anxiety and insomnia; take 30 – 120 milligrams before going to bed.
  • Valerian – this is one of the most common sleep remedies fro insomnia.  Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep; take 200 – 800 milligrams before going to bed.
  • Chamomile Tea – this relaxes your muscles and acts as a slight sedative
  • Lemon balm – this herb is a mood lifter, sometimes used to treat depression, and can be a mild, uplifting, relaxing tea.
  • Saint John’s wort – similar to lemon balm, this tea is used to treat depression.  It is also thought that Saint John’s Wort can raise the overall level of serotonin in the brain.
  • Catnip – makes your cat crazy, but it has a sedative effect on humans.  You can make it into a warm tea to enjoy before bedtime.  However, keep it away from your cat since a crazed, hyper cat running around your house is sure to keep you awake!

Foods that help you sleep better

  • Tart Cherry Juice – this is a natural sleep aid because it is full of tryptophan, an essential amino acid that converts to serotonin, which then converts to Melatonin – the hormone responsible for maintaining our sleep and wake cycle.
  • Melatonin boosting foods
    • Cherries
    • Bananas (also have potassium and magnesium which can help relax your muscles)
  • Eat some carbohydrates – carbs help the body process the tryptophan
  • Drink a glass of warm milk

Essential Oils that may help you sleep

  • Lavender aromatherapy – studies have proven that lavender, an inexpensive, non-toxic essential oil, helps people fall asleep.  You can use lavender essential oil in a diffuser, or even use a lavender filled pillow.

Natural hormones that help you achieve a good nights rest

  • Melatonin – this is the hormone that controls sleep and thus, it naturally induces sleep.  Studies have shown that lower doses of Melatonin are more effective than higher doses (in addition, higher doses are linked to toxicity and the risk of depression or infertility); you should take 0.3 – 0.5 milligrams before bedtime.


Physical Exercises and Treatments to help you sleep better

  • Yoga – gentle yoga poses can relax your body and prepare you mind for sleep.  Vigorous yoga, such as power yoga or Ashtanga yoga can also help, but should be done earlier in the day so you are not energized before trying to fall asleep. Some suggested yoga moves to promote relaxation and restfulness are:
    • Iyengar yoga inversions – wide leg forward bend
    • Legs up the wall
    • Reclined twist, to stretch and relax your back
    • Child’s Pose
  • Meditation – simple meditation can also promote promote a restful night’s sleep and help you fall asleep faster.  Try closing your eyes for at least five minutes and only concentrate on your breathing; avoid thinking about your day, or tomorrow’s to-do-list.
  • Exercise – exercising during the day can help you sleep better at night.  Try going for a simple walk during the day.  Also, try not to exercise right before bedtime because this increases your energy levels and can make it more difficult to fall asleep.
  • Stick to a regular and specific sleep schedule.
  • Establish a ritual – doing the same thing each night before you go to bed will signal to your brain and body that it is time to fall asleep. Routines can include anything that helps you relax, such as:
    • Taking a warm bath,
    • Drinking a cup to tea,
    • Meditating

Other Ideas to Help you Sleep

  • Fix up your sleeping area – Improve the Feng Shui of your spacesleep 2
    • If your room is comfortable, inviting, and relaxing, you may be able to sleep better.
    • Leave the tv , computer, and other technology devices out of your room
    • Make your bedroom dark
  • Utilize White Noise – while some people prefer silence when they sleep, others need a little background noice.
    • You can try running a fan while you sleep
    • You can buy white noise cds to play while you sleep
    • You can buy a white noise machine

 Things that make it harder to get a good nights sleep

  • Avoid Caffeine during the afternoon and evening hours
  • Avoid alcohol before bedtime
  • Try to avoid stress

Getting a good nights sleep is well worth the effort.  A good nights sleep is proven to:

  • Help achieve weight loss and avoid weight gain,
  • Help you avoid fatigue during the day,
  • Help your overall physical health, and
  • Help you be mentally more alert.



This article is for informational use only. It is not intended to replace the advice of a medical professional. Please consult a qualified physician before using the information contained within this article.