Try one of the following natural sleep remedies, before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication.
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.
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 foranxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.
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 reallavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.
This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn’t contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.