Sleep well, sleep better
If sleep has plunged to the bottom of your to-do list, you're not alone. Although the National Sleep Foundation
recommends getting seven to nine hours of sleep a night, the average American logs only six hours and 40
minutes. What gives? Blame crazy schedules and, of course, sleeping woes. Before you rush to the drugstore to
buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. "These are
safer and have fewer side effects than OTC medications," says Jacob Teitelbaum, MD, author of From Fatigued to
Fantastic and medical director of the national Fibromyalgia and Fatigue Centers. Many of these can not only help
you fall asleep and stay asleep, but they may 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—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.
Wild lettuce
Hops
Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, 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 a cheap, 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. Although some experts recommend taking higher
doses, 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. Take 0.3 to 0.5 milligrams before bed.
Yoga or meditation
Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy
yoga stretches in bed followed by simple meditation. Close your eyes and,
for 5 to 10 minutes, pay attention to nothing but your breathing.
L-theanine
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