8 Natural Remedies That May Help You Sleep

January 8, 2009

Before you rush to the drugstore to buy an over-the-counter sleep

medication, try one of the following natural sleep remedies. They are

safer and have fewer side effects. Many of these can not only help you

fall asleep and stay asleep, but they can also promote muscle relaxation.

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.

Wild lettuce

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.

Hops

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.

Aromatherapy

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

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.

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Sheena Judd

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