.Bevor You rush to the pharmacy for over-the-counter (OTC) to buy sleeping pills, try to sleep the following natural remedies. Many of them can not only help you fall asleep and sleep, but they can also help to relax the muscles.
Sleep, sleep better
If sleep sank to the bottom of your list of things to do, you're not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep per night, American magazines means just six hours and 40 minutes. What? Blame graphics and insane during sleep problems. Before you rush to the pharmacy for over-the-counter (OTC) to buy sleeping pills, try to sleep the following natural remedies. "They are safer and have fewer side effects than prescription drugs," says Jacob Teitelbaum, MD, author of fantastic and medical director of the fatigue of fibromyalgia and fatigue national centers. Many of them can not only help you fall asleep and sleep, but they can also help to relax the muscles.
Magnesium and calcium,
Magnesium and calcium are the accelerator to sleep and when taken together, they are more effective. In addition, taking magnesium, and you can possible heart problems between calcium alone can put aside. Take 200 mg of magnesium to reduce the dose if it causes diarrhea and 600 milligrams of calcium each night.
Wild lettuce
If you suffer from anxiety, headaches and muscle or joint pain, you may already be familiar with wild lettuce. It is also effective in reducing the fear and anxiety sedative and can even remove, the restless legs syndrome. When using wild lettuce Moreover, it takes 30 to 120 mg at bedtime.
Hop
Beer lovers will no doubt be used with the calming effect of hops, the female flowers in the production of beer, be familiar with. To sleep needs, however, the extract is 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, because studies have shown that it helps to sleep. It is also non-toxic cheap way to slip into a peaceful sleep. Find a spray with real lavender and sprinkle on your pillow at bedtime. Or you can buy lavender-filled pillows.
Melatonin
Melatonin is a hormone that controls sleep, so it is not surprising that induces sleep naturally. While some experts recommend higher doses, studies show that lower doses are more effective. In addition, there are concerns that too high doses may increase the toxicity and the risk of depression or infertility. Take the 0.3 to 0.5 mg at bedtime.
Yoga and meditation
Choose gentle yoga or stretching, not the actual power or ashtanga yoga that you can take power. Just try yoga exercises in bed, followed by simple meditation. Close your eyes for 5 to 10 minutes, pay attention to something other than your breathing.
L-Theanine
This amino acid derived from green tea not only helps maintain calm alertness during the day, but in a deep sleep at night. However, green tea contains L-theanine very significantly increase your REM cycles. In addition, you can then can wake up to go to the toilet. Instead, buy a brand that is called Suntheanine pure L-theanine. (Other brands theanine inactive form that the block efficiency). Taking 50 to 200 mg at bedtime.
Valerian
Valerian is one of the most common tools for insomnia sleep. Many studies have shown that valerian improves deep sleep, the speed of falling asleep and overall quality of sleep. However, it is more effective when used for a long time. A disadvantage? About 10% of people who actually use feel energized, which could keep you awake. If this happens, take valerian during the day. Otherwise, accept between 200 and 800 mg at bedtime.
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