Here are a couple of natural remedies you can try to sleep better and have more energetic days.
With your busy schedule filling up the first month of the year, having better sleep is becoming more and more important.
Sleep boosts your mood and banishes your under-eye circles, but its importance goes way beyond that. Sleep plays a crucial part in your overall good health and well-being. Getting enough quality sleep at the right times can help protect your physical health, quality of life, and mental health. But will all of the things you have to do running through your mind, falling asleep may be difficult.
These natural sleep remedies might be just what you need.
Magnesium and Calcium
Magnesium and calcium are both natural sleep boosters, and together they are even more effective. Magnesium is also helpful in decreasing any potential heart problems that may arise. It's recommended that you take 200 milligrams of magnesium (lower the dosage if it causes diarrhoea) and 600 milligrams of calcium each night. Wild lettuce
Wild lettuce is also a good natural remedy for better sleep. It's effective at calming restlessness and reducing anxiety. It may also quell restless legs syndrome, aid with headaches, muscle, or joint pains. The recommended dosage is 30-120 milligrams before crawling under the covers.
A natural remedy to better sleep to which beer fans can attest. Hops, the flowers used in beer making that has calming effects which can also be used for better sleep purposes, as it can be a mild sedative for anxiety and insomnia. The recommended dosage is from 30-120 milligrams before getting into bed.
Studies have proven that lavender aids in sleeping better. Lavender is a cheap, nontoxic way to fall into a peaceful sleep. You can buy a spray can with real lavender and spritz it on your pillow before you go to sleep or you can buy a lavender-filled pillow. However, the usage of lavender is not recommended in pregnancy.
Good to read: The Essentials on Essential Oils
No wonder melatonin induces sleep; it is the hormone that controls your sleeping habits. Although some experts might say to take a higher dosage, studies show that lower doses are much more effective. High dosages can also cause toxicity as well as raise the risk of depression and infertility. It is recommended to take .3-.5 milligrams before bedtime. L-theanine
This amino acid can be found in green tea. It not only helps you to contain calm alertness throughout the day but also helps you fall into a deeper sleep throughout the night. However, the recommended dosage to boost your rem cycle can't be retained in one cup of green tea. Instead, take 50-200 milligrams before bed.
This is one of the most common sleep remedies for insomnia. Valerian is proven to improve deep sleep, the rate at which you fall asleep, and your overall sleep quality. However, about 10% of people who use it feel more energised which keeps them awake. If that happens to you, take valerian during the day. It is recommended that you take 200-800 milligrams at bedtime.
When you find yourself lying in bed awake, grab your yoga mate and try these exercises to fight insomnia. It can also relieve stress and help combat aches and pains that can keep you tossing and turning. Iyengar yoga inversions, the supported standing wide leg forward bend, makes it easy to relax, eases your thoughts, and can help send you into dreamland. Lying on your back, bending your legs, and twisting your knees to one side, can help slipping into a bed becomes a peaceful experience by stretching and strengthening muscles near your spine. You can soothe stress by relaxing in a child's pose for at least a minute.
Good to read: Why Sleep is Vital to Your Overall Health
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