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Natural Sleep Aids

Sleep helps your body and brain function properly. A good night’s sleep can improve your learning, memory, decision-making and even your creativity. What’s more, getting sufficient sleep has been linked to a lower risk of heart disease, diabetes, stroke and obesity. Natural sleep aids are any food, herb or lifestyle change that can help to improve your sleep patterns and provide more restful sleep. While there are many popular products and prescriptions to aid your slumber, natural sleep aids are often preferred because they have far fewer side effects, are less expensive, and are more easily accessible. To achieve the recommended 7-9 hours of restful, undisturbed sleep, using some of these safe, natural remedies may be your best option. The amount of sleep you require depends on your age, as well as certain health conditions, so always try to get the right amount for your particular demographic.
Infants should get 12-15 hours of sleep per day
Young children require 9-12 hours
Teenagers should get just over 9 hours
Adults should sleep for between 7 and 9 hours
Pregnant women should get at least 8 hours, along with 1 or 2 naps during the day
Best Natural Sleep Aids
Essential Oils: There are dozens of essential oils that can induce sleep and relaxation, particularly when used in a room diffuser.
Calcium: It plays an important role in the function of tryptophan within the brain, which in turn can help to increase levels of melatonin, making it easier to drift off at night.
Melatonin: Is one of the main hormones in our body that regulate sleep, melatonin increases at night, lulling us into slumber. If you have suppressed or imbalanced melatonin levels, it could hamper your ability to fall asleep, so supplementation is quite common.
Magnesium: By eating magnesium-rich foods, or milk of magnesia before bed, you can soothe the mind and lead yourself to restful sleep.
Lavender: Lavender is a plant that can be found on almost all continents. It produces purple flowers that, when dried, have a variety of household uses. Moreover, lavender’s soothing fragrance is believed to enhance sleep.
St. John’s Wort: It has a soothing & relaxing quality that makes it a model aid for those who can’t turn their head off.  It increases levels of serotonin, a hormone that allows your body to relax.
Glycine: Using just three grams an hour before going to sleep can speed the onset of deep sleep and prevent feelings of fatigue in the morning.
Valerian: It’s remedy can reduce stress hormone levels by increasing the production and release of GABA (gamma-aminobutyric acid), which can help you achieve deep sleep, making it more difficult to be disturbed.
Caution: Don’t become dependent on these sleep aids for getting a good night’s rest. By altering your hormonal levels, you could re-train your body, making it difficult to achieve sleep without these substances and herbs. Also, you shouldn’t combine these natural aids with prescribed medications or sleeping pills, as this could cause dangerous drug interactions.

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