Put 2 teaspoons of valerian liquid extract (Valeriana officinalis) in a glass with a quart of hot water.
While you wait for it to take effect, read a book.
While you wait for it to take effect, read a book.
You can safely take two more doses of valerian overnight if you wake up again.
Keep in mind that valerian makes some people nervous. If you have that reaction, use Scutellaria lateriflora or passion flower (Passiflora incarnata).
Magnesium and Calcium
Magnesium and calcium promote sleep and when taken together they are even more effective. Also, by taking magnesium you prevent all the potential heart problems that could arise from taking calcium on its own. 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 have suffered from anxiety, headaches or muscle or joint pain, you are probably already familiar with wild lettuce. It is also extremely effective in relieving restlessness and reducing anxiety and could even end restless legs syndrome. When consumed as a supplement, take 30 to 120 milligrams before going to sleep.
Hop
People who like beer are already familiar with the soothing effect of hops, the flowers used in making beer. For sleep purposes, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before sleep.
Aromatherapy
Lavender is the key here, since studies have shown that it helps to sleep. It is also an economical and non-toxic way of falling into a peaceful sleep. Look for a spray with real lavender and spray it on your pillow at night or buy a pillow filled with lavender.
Melatonin
Melatonin is the hormone that controls sleep, so it is not a surprise to induce sleep naturally. Studies show that lower doses are the most effective - in addition, there is concern that high doses could cause toxicity as well as an increased risk of depression and infertility.
Yoga and Meditation
Choose yoga or stretching, but in its mild form, do not choose ashtanga or vigorous yoga, which will probably only awaken you. Try yoga stretches in bed, followed by a simple meditation. Close your eyes and for 5 to 10 minutes, pay attention to nothing but your breathing.
L-theanine
This amino acid comes from green tea and not only helps maintain a calm state of alert during the day but also helps you sleep deeply at night. However, green tea does not contain enough amounts of L-theanine to significantly increase your REM cycles and could make you wake up to go to the bathroom. Instead, buy active and pure L-theanine (some brands have inactive forms of theanine that block effectiveness) and take 50 to 200 milligrams at bedtime.
Valerian
Valerian is one of the most common remedies for insomnia. Many studies have found that valerian improves deep sleep, helps you fall asleep faster and improves the quality of sleep in general. However, it is more effective when used over a prolonged period of time. Take into account that 10 percent of people who use it feel energetic, which could keep them awake. If this is your case, take valerian during the day. Otherwise, take 200 to 800 milligrams before going to bed.
Keep in mind that valerian makes some people nervous. If you have that reaction, use Scutellaria lateriflora or passion flower (Passiflora incarnata).
Magnesium and Calcium
Magnesium and calcium promote sleep and when taken together they are even more effective. Also, by taking magnesium you prevent all the potential heart problems that could arise from taking calcium on its own. 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 have suffered from anxiety, headaches or muscle or joint pain, you are probably already familiar with wild lettuce. It is also extremely effective in relieving restlessness and reducing anxiety and could even end restless legs syndrome. When consumed as a supplement, take 30 to 120 milligrams before going to sleep.
Hop
People who like beer are already familiar with the soothing effect of hops, the flowers used in making beer. For sleep purposes, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before sleep.
Aromatherapy
Lavender is the key here, since studies have shown that it helps to sleep. It is also an economical and non-toxic way of falling into a peaceful sleep. Look for a spray with real lavender and spray it on your pillow at night or buy a pillow filled with lavender.
Melatonin
Melatonin is the hormone that controls sleep, so it is not a surprise to induce sleep naturally. Studies show that lower doses are the most effective - in addition, there is concern that high doses could cause toxicity as well as an increased risk of depression and infertility.
Yoga and Meditation
Choose yoga or stretching, but in its mild form, do not choose ashtanga or vigorous yoga, which will probably only awaken you. Try yoga stretches in bed, followed by a simple meditation. Close your eyes and for 5 to 10 minutes, pay attention to nothing but your breathing.
L-theanine
This amino acid comes from green tea and not only helps maintain a calm state of alert during the day but also helps you sleep deeply at night. However, green tea does not contain enough amounts of L-theanine to significantly increase your REM cycles and could make you wake up to go to the bathroom. Instead, buy active and pure L-theanine (some brands have inactive forms of theanine that block effectiveness) and take 50 to 200 milligrams at bedtime.
Valerian
Valerian is one of the most common remedies for insomnia. Many studies have found that valerian improves deep sleep, helps you fall asleep faster and improves the quality of sleep in general. However, it is more effective when used over a prolonged period of time. Take into account that 10 percent of people who use it feel energetic, which could keep them awake. If this is your case, take valerian during the day. Otherwise, take 200 to 800 milligrams before going to bed.
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