Natural remedies to help me sleep-no sleep help (pt.4)

Natural remedies to help me sleep!

Here are some good things that help you get to sleep if your experience difficulty sleeping or insomnia and the best part is they are all natural and easily accessible. No having to worry about making doctor appointments or going through awkward testing. 

These are things I have tried and read in the book about natural remedies for sleep which I will do a review on in another post!

So before you rush to the drug store to buy some over the counter synthetic  sleep medication, try one of the following natural sleep remedies. Many of these can not only help you fall asleep, but they can also promote muscle relaxation for that sore back when your in bed!! 

Sleep well and sleep much better! that's the goal right ?

If sleep has plunged to the bottom of your list don't worry you are not alone! and that's why I'm building this blog, for people who have gone through similar things as me and to help them jump through the pointless hoops I have. The national sleep foundation recommends that we get an average of 7 to 9 hours of sleep a night , the average American and Canadian only get about 5 to 6 hours of sleep...what gives?...Blame crazy schedules and of course, sleeping woes. before you rush to the drugstore to buy an over the counter sleep medication and the one I showed you hasn't got you sold than these awsome ones surely will...lets got positive about awsome sleep because you can have it with these and I'm excited to show you...These remedies are safer and have 90 percent less side effects than synthetic over the counter drugs carry with them. Many of these will not only help you fall asleep but help you stay asleep, and they can also promote muscle relaxation!

Magnesium and calcium (Calcium Magnesium)is the best choice because they are mixed already 

Magnesium and calcium are both sleep boosters, and when taken together they become even more effective for people with insomnia or sleep issues. Plus, by taking Magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Taking these 2 together might be a great solution to your issue.

Wild Lettuce

If you've suffered anxiety, headaches or muscle joint pain, you might already be familiar with wild lettuce. Its also effective at calming restlessness like the restless leg syndrome which will reduce anxiety and when using wild lettuce the recommended amount to take is 30 to 120 milligrams.

Hops

Us beer fans love the sounds of this one and are no doubt familiar with this one and the calming effects that hops have. The female hop flower that is used in beer making the extract used for sleep purposes is widely used for its mild sedative attributes which help with insomnia and anxiety. The recommended dose to take is between 30 to 120 milligrams before climbing under the covers!

Aroma Therapy

Lavender is the trick here! as studies have proven that it is also a cheap non toxic way that aids in sleep 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 ...smells great and it does work when on its own or mixed with one of the other remedies. It truly does provide a peaceful aroma to build your great peaceful sleep habitat.

Melatonin

 Melatonin is the hormone that controls sleep, so its no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies prove that lower doses are more effective. Plus, there's concern that too high doses could cause toxicity as well as the risk of depression or infertility. so against what professionals recommend on high doses I always had great results with the lower dose!  Only take a natural recommended dose 0.3 to 0.5 milligrams before bed and get ready to snore on your lavender pillow!

Yoga or meditation

Choose gentle yoga or the like exercise one week challenge we talked about and do some stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy simple and comfortable yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.

Suntheanine 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-Theanine to significantly boost your REM cycles. Besides you might then wake up and go to the bathroom instead of sleeping like you want to be and should be. Instead buy a brand called suntheanine, which is pure L-Theanine. (other brands have inactive forms of theanine that block effectiveness.) Take the recommended 50 to 200 milligrams at bed time and prepare to sleep comfortably!

Valerian

Valerian is one of the most natural sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However its most effective when used over a longer period of time. One caveat? about 10% of people who use it actually feel energized, which may keep them awake. If that's happens to you. take valerian during the day. Otherwise, take the recommended 200 to 400 milligrams before bed!

Did any of these sound good for you? Just click the link of the one you like. which one did you try? which one are you going to try? why are you trying it? why did you try it? Hope these help. I'm going to do a review of that book and place a link in the review so you can decide if it would help you. it is great and lots of lifting current well thought out advice for you guys!