Natural Remedies For Insomnia To Get You Sleeping Well

Milk is another outstanding source of tryptophan. Some people find that warm milk helps them to sleep better than cold milk. Experiment and see what works best for you.

Other good sources of tryptophan include whole grains, yogurt, bananas, dates, buttermilk, chicken, fish, dried beans and peas, peanut butter, nuts, and soy. Do not eat a heavy meal within two hours of bedtime. Instead, enjoy these foods in snack sized amounts.

Melatonin is another compound that the body makes. It may be purchased in a supplemental form as well. Melatonin is especially helpful for shift workers or people who suffer from jet lag. Start by taking 1.5 milligrams nightly, one half hour before going to bed. You may increase the dose gradually up to a maximum dose of 5 milligrams if needed.

Many people take calcium supplements for bone health. Did you know that calcium supplements should be taken at night? Calcium will help you to sleep. Use calcium citrate or calcium glutamate in order to obtain the most bioavailable forms of calcium. Look for products that contain magnesium too. Many calcium supplements contain zinc and vitamin D. These offer additional heath benefits. Take a supplement which contains between 1000 to 2000 milligrams of calcium, and 1000 milligrams of magnesium. If you suffer from restless legs or muscle cramps, the magnesium will help you get comfortable. Many of the foods which contain tryptophan are rich sources of calcium too.

The Bottom Line – Natural Remedies for Insomnia

Incorporate these simple strategies into your nightly routine. Add supplements for additional help. You may want to learn relaxation or meditation techniques to enhance relaxation and sleep too.

Consider the hour before bedtime as a sacred time which prepares you for sleep. If there is anything that is on your mind, try to let it go or speak with your partner about it, if you have a partner.

Ayurvedic practitioners believe that ten pm is the body’s natural bedtime. If you stay up much past that, you cannot take advantage of the body’s natural patterns for rest and sleep.

Get plenty of exercise and fresh air during the day time.

All of these actions will prepare your body for a good night’s sleep.

Author

This article was written for Insights-on-Health.com in Nov 2013 by Patricia Bratianu RN PhD RH-AHG. Patricia has been a Registered Nurse for almost forty years in a wide variety of settings. As a Registered Nurse, she realized that conventional healthcare was not meeting the needs of all patients. She became an herbalist and obtained a PhD in Natural Health. Patricia is a professional member of the American Herbalist’s Guild, passing the stringent peer reviewed process to become a Registered Herbalist.

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