18 Natural Sleep Aids to Get Better Sleep

 

18 Natural Sleep Aids to Get Better Sleep - Technology, stress, energy drinks, stress, and readily prescribed medications can contribute to sleeplessness. If you are looking for solutions to your sleeping problems, read on here to learn about the 18 natural sleeping aids to get better sleep.
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If there is one condition that has plagued me every day-or rather, every night-for years on end, it’s sleep. I was prescribed sleeping medication long-term (not a good idea) and suffered greatly for it.

 

If I was having trouble sleeping before, it was now impossible to achieve, unless I took my medication. The truth is, we lose touch with sleep more and more every day.

 

Technology, stress, energy drinks, stress, readily prescribed medications, and did I mention stress? All of those things contribute to sleeplessness, and I can almost guarantee everyone who reads this list will struggle with at least one of the above.

 

The science of sleep…

 

When you hear about serotonin, melatonin, 5-hydroxy L-Tryptophan (5-HTP), and tryptophan, they usually sound like they are totally different things you can try to utilize to help sleep. Really, they’re all quite related to one another. If it was a perfect world, this is what would happen when you go to sleep-

 

You need to consume tryptophan, and essential amino acid, to start the process, and you need to get it from an outside source. In a two- step process that tryptophan is converted to 5-HTP, which is then converted into serotonin.

 

The serotonin then converts to melatonin, which makes our body’s biological clock run smoothly and tell us when it is time to go to sleep and when it’s time to haul yourself out of your cozy bed.

 

It is the master clock, if you will, making us sleepy-or alert-at the proper times, because melatonin produced is released in higher amounts the darker it is, while the amount lessens with more light.

 

Since tryptophan is the only amino acid that can convert to serotonin, it is also the only one that can ultimately up your melatonin.

 

Get Better Sleep #1 – Drink Tart Cherry Juice

 

A ½ cup to a 1 cup of tart cherry juice is a tasty way to drift off to sleep, and is a natural sleep aid that I personally think really helps.

 

Tart cherry juice is a natural sleep aid because it’s full of tryptophan. Tryptophan is an essential amino acid that coverts to serotonin, which then coverts to melatonin.

 

Melatonin helps maintain our sleep and wake cycle by causing drowsiness and lowers body temperature, working with the central nervous system to sync our biological clock. Its production is inhibited by light, but released in low light/darkness.

 

Get Better Sleep #2 – Improve the Feng Shui

 

Feng shui is more than just decorating your space in a visually appealing way; it’s a full philosophy that instructs on how to arrange your room, furniture, office, etc. to maximize good energy flow throughout living spaces.

 

Here are a few tips for improving the Feng shui of your bedroom to help you get the most of a good night’s rest:

 

-Keep your bed easily accessible and approachable from all sides.

-Make the energy in the room fresh and help it flow by keeping the air pure, preferably with open windows. Also try to have several windows to allow in natural light.

-Have the bed positioned in such a way that you can see the door. Not being able to see the entrance to your bedroom can create a feeling of anxiety.

-Keep the room neat and clean with a balanced look and feel. Clutter and trash stresses you out and represents unfinished business, which can prevent you from really resting well in your room. On that note, it can also affect your sex life.

 

Get Better Sleep #3 – Valerian

 

Valerian is a hardy plant whose roots are used in a number of ways as a sedative and sleep aid. It is thought to work by increasing the amount of GABA (gamma aminobutryic acid) which helps regulate the action of nerve cells and has a calming effect.

 

Because of its calming effect, it is also extremely popular as a natural anxiety remedy – prescription anxiety medication also increase GABA, albeit much more than valerian. It’s easy to brew up a cup of tea, but if you find the odor too strong, it is also available in capsule form.

 

You will need…

 

-1 tsp of dried valerian root
-strainer or infusion device, such as a tea ball
-8 oz. fresh water to boil
-8 oz. fresh water, hot from the tap

 

Directions

 

Fill either the mug you wish to steep your tea in with the hot tap water to get it warmed up (warming it up like this can help keep your tea toasty for longer.)

 

Put 1 tsp of valerian root in your infusion device – if you are steeping the root loose, wait to do anything with it. Boil 8 oz. of water in your kettle, remove from heat, and empty your mug of the hot tap water.

 

Place your infusion device or the loose root in your mug, and pour the hot water over it. Cover and steep for 15 minutes. Uncover, remove device or strain, and get ready to enjoy a peaceful night. Add milk or honey if you’d like for flavor.

 

Get Better Sleep #4 – Get Acupuncture

 

Acupuncture is one of the main components in traditional Chinese medicine (TMC), and one of the oldest healing practices in the world.

 

It is thought that stimulating specific points corrects the balance of energy or the life force by opening up channels called meridians, which close off when stress inflames and contracts vessels.

 

The thin needles, upon insertion, open up these blocked channels and allow your brain to better understand that it’s time to go to sleep. It also signals the release of neuro-endocrine chemicals (like tryptophan/melatonin) to help you fall asleep and stay asleep.

 

Get Better Sleep #5 – Make Your Bedroom

 

Your bedroom is a place of rest. It is your retreat to restore your mind and body by sleeping. It is not a place to watch T.V., or a second office.

 

If you have them, the computer and T.V. have to go. They not only keep you awake, but they don’t give a sense of relaxation. They carry stress into your room, and stress does not help you sleep.

 

Get Better Sleep #6 – Stick to a Schedule, Establish a Ritual, and Keep a Diary

 

Humans are funny creatures of habit, and our bodies usually work quite well when something is done ritualistically. For example, exercising randomly every few days won’t do much, but exercising every day for 30 minutes will over time make a huge difference. The same thing goes for sleep.

 

Establish a calming ritual that you do every night before crawling in bed, and you will probably find it easier to transition from being awake to being sleep. The ritual is also a time to relax and let go of stress and thoughts that crowd your head and keep you up.

 

Some ideas include…

 

– Drinking a cup of warm tea a half an hour before bed
– Doing a series of gentle stretches
– Reading 1 chapter exactly of a book every night

 

Take a warm bath: There’s nothing quite like sinking into a warm tub to wash the stress of everyday life away and it also feels great to crawl into bed nice and clean. Add a few drops of your favorite essential oil (lavender is great) to get the soothing benefits of aromatherapy as well.

 

Sip something: Making up a nightly drink to help you fall asleep has the double benefits of the drink itself lulling you off to dreamland, and the ritual of drinking it which tells your brain and body “ok, it’s time to relax.” Doing something like reading while you drink your night time beverage adds a nice dimension to this habit.

 

Meditate: Take some time before you crawl in bed to meditate and clear your mind of cluttering thoughts. Thinking too much, as we all know, can keep you awake for hours as you churn over the same thoughts again and again.

 

Getting a good night’s rest is not just about your body – with how complex our thinking process is, our minds need just as much help (if not more) to get ready for bed.

 

Get Better Sleep #7 – Get More Melatonin

 

This chemical is oh-so-important to sleep, but our body needs outside sources to get it. While it can be taken as a natural supplement in pill form, here are some foods that will help boost production.

 

Cherries: Not too hard to guess since cherry juice was one of the first things listed, but they also contain tryptophan which is metabolized into serotonin and finally melatonin

 

Bananas: I remember before a solo I had to do in band class, my teacher told me to eat a banana 30 minutes beforehand, because they helped calm you down. I think it must have done something because my solo got an honorable mention, and I never do well performing under pressure.

 

Bananas contain tryptophan, and potassium and magnesium as well, which are muscle relaxants. Have one a half-an-hour before bed every night and up your magnesium levels while simultaneously relaxing your muscles.

 

Get Better Sleep #8 – Exercise

 

Exercise on a regular basis, and you will sleep better. Not only will you sleep better, but you’ll have more energy when you’re awake-and not just because you slept better, but because exercise has a weird way of helping us go to sleep and giving us more energy.

 

For this reason, don’t work out right before bed, or you’ll likely end up more awake.

 

Get Better Sleep #9 – Drink a Cup of Chamomile

 

Chamomile has long been a reliable remedy for helping people doze off. It relaxes your muscles, and is thought that, potentially, a substance called apigenin can bind to GABA receptors which affect the central nervous system and sleepiness.

 

Other studies have disagreed with apegign theory, and think other constituents in the chamomile are what act as a sedative. Either way, it’s tasty and it makes you tired. You can, of course, buy chamomile tea from the store, but I personally love it fresh as well.

 

You will need…

 

-A rounded ¼ cup of fresh chamomile flowers OR 2 rounded tablespoons of dry flowers
-Honey (optional)
-Milk (optional)
-Freshly squeezed lemon juice (optional)

 

Directions

 

There’s nothing quite as delightful as a cup of freshly brewed chamomile on a chilly night as you settle in for bed. If possible, try to use fresh flowers (German variety, preferably) but you can use dried as well if you cannot harvest fresh.

 

If you’re using fresh flowers, use only the flower heads and compost the stems. Place the flowers in a teapot, and in a separate pot bring 4 cups of cold water to a rolling boil. Pour the water in the pot over the flower in the tea pot. Let steep for 5-6 minutes and serve hot.

 

Do the same process for dried as for fresh, but use 2 rounded tablespoons of dried flowers. Add a little bit of honey and milk to taste. Squeeze in the juice of a freshly sliced lemon to taste as well.

 

Get Better Sleep #10 – Make a Lavender Sleep Sachet

 

Aromatherapy has a number of different uses, but is perhaps used most often for relaxing or creating a sense of drowsiness. Numerous studies have resulted in science giving a nod to the validity of aromatherapy.

 

People who were exposed to the scent of lavender in the trials experienced better moods, and one study followed brain activity with an EEG machine, which showed the subjects undergoing lavender aromatherapy did in fact show brainwaves suggesting drowsiness, while other scents increased alertness.

 

If you find yourself having a hard time drifting off at night, try making a lavender sleep sachet to stash under your pillow or on a bedside table to help you relax and drift off.

 

Get Better Sleep #11- Get Your Carbs

 

This may sound like a negative thing, but it’s not really. Tryptophan, in order to have any effect on sleepiness, needs to cross the blood-brain barrier.

 

The blood-brain barrier is a filtering mechanism of the capillaries that carry blood to our brain and spinal cord tissue, and blocks the passage of certain substances. This was proven by a study done more than 100 years ago, in which scientist’s injected blue dye into animal’s bloodstreams.

 

It was discovered that the tissues of the entire body except the brain and spinal cord turned blue, thus confirming the theory of the blood-brain barrier.

 

It is theorized that eating carbohydrates makes it easier for tryptophan to cross the barrier, since it has to compete with other amino acids to make it through.

 

The release of insulin in response to the carbs directs the other amino acids to muscle, leaving tryptophan a clearer passage into the cerebrospinal fluid.

 

You will need…

 

-A relatively small amount of carbs e.g. some cereal or a piece of bread

 

Directions

 

About 15 minutes before bedtime, have your snack to divert those large chain amino acids to the muscles and help tryptophan do its thing.

 

Get Better Sleep #12 – Magnificent Magnesium

 

Magnesium is one of the most vital minerals, and yet most of us are lacking it. You can thank increasingly poor diets for this one.

 

Magnesium plays a huge role in the functioning of GABA receptors, which is the primary neurotransmitter that calms your central nervous system, relaxes you, and can help prepare you for sleep.

 

GABA won’t necessarily make you drift off to sleep magically, but you can be pretty sure you’re going to have a hard time sleeping without it. While the best way to up magnesium is to eat a balanced diet, taking supplements can greatly help.

 

You will need…

 

-Magnesium supplement

 

Directions

 

Follow the

Directions

for dosing.

 

Get Better Sleep #13 – Utilize Lemon Balm

 

Lemon balm is one of those ancient herbs that people have turned to for centuries. Once thought to be an “herbal-cure all”, it was used to treat anything from asthma to snake bites. These days, it’s used primarily to lift mood and promote calmness and relaxation.

 

Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health.

 

Several studies have confirmed its sedative effects, however it should be noted that too high of a dosage (1800 milligrams) actually increased anxiety. Here, it is made into a mild, uplifting, and relaxing tea.

 

You will need…

 

-2 tablespoons of dried lemon balm, or 8-10 tablespoons of fresh lemon balm
-2 teaspoons dried chamomile
-Honey to taste (optional)
-8 ounces of fresh water

 

Directions

 

Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.

 

Get Better Sleep #14 – Saint John’s Wort

 

Like lemon balm, Saint John’s Wort is used frequently to help with depression, and in turn helps with disrupted sleep.

 

Its main constituent-hypercine- is thought to work by reuptake inhibition, which raises the overall level of serotonin in the brain.

 

More serotonin = more melatonin= better sleep. You can take it in capsule form, or prepare a strong tea to use as a sleep aid.

 

You will need…

 

-2 teaspoons of dried Saint John’s Wort (herb top/flowers)
-8 ounces of freshly boiled water
-honey or lemon to taste (optional)

 

Directions

 

Place the herb in a mug and cover with boiling water. Steep for 5-10 minutes, strain, and drink once daily (either morning or 30-45 minutes before bed.)

 

  1. Hops Into Bed

 

The first thing that comes to mind when you hear the word hops is probably beer, but this quick growing vine is also an excellent remedy for calming nerves and promoting relaxation (not in the form of beer, sorry!)

 

Rather, it can be made into a strong tea and drank right before bed, or made into a sleep sachet and placed under your pillow at night (just replace or add it to the lavender).

 

You will need…

-2 tablespoons of dried hops
-4 cups of boiling water
-A quart glass jar with a tightly fitting lid

 

Directions

 

Place the hops into a glass jar with a tightly fitting lid and cover with boiling water. Allow it to steep for at least 5 hours, or overnight, and then strain. Reheat or chill and drink a cup 30-45 minutes before bedtime for an easy and restful slumber. This will keep in the refrigerator for 2 days.

 

Get Better Sleep #16 – Make Some Noise

 

Some people need to sleep in complete silence; while on the other hand, some need a little background noise.

 

For many (myself included), the dripping of the faucet, the hum of electricity, the sound of themselves breathing, or the blankets rustling as they toss and turn stresses them out and keeps them awake. So what’s the deal?

 

Technically speaking, white noise is a consistent noise that comes out evenly across all hearable frequencies. When you get jarred awake or bothered by a noise at night, it’s not really the noise itself, but the abrupt inconsistency in the noise that you hear.

 

The fact of the matter is you still hear when you sleep, and white noise can mask those inconsistences. The scientific aspect set aside it is just plain soothing, filling out the silence that makes you feel trapped with racing thoughts or excess energy.

 

You will need…

 

-Something that creates white noise

 

Directions

 

When you go to sleep, turn on the white noise. My personal favorite is a fan, but there are even white noise machines tuned specifically for the purpose of drowning out sound.

 

Get Better Sleep #17 – Sip a Glass of Warm Milk

 

Does milk actually make you sleepy? In short, probably not on a chemical level! While there is the sleep inducing amino acid tryptophan in milk, studies are debatable that it actually does do anything.

 

Much like turkey, the levels aren’t such that they would have much of an impact. But all of that doesn’t mean it won’t make you sleepy at all, and there is still reasoning behind a glass of warm milk, mostly in terms of psychology.

 

Many people find the warmth soothing and relaxing, helping them unwind both physically and mentally. The routine of a glass of warm milk is like any other routine that you need to complete before bed, getting you one step closer to falling asleep.

 

You will need…

 

-1 glass of warm milk

 

Directions

 

Roughly 30 minutes before bed, start winding down. Turn off electronics, read a book, and heat up a glass of milk to a toasty warm, but still comfortable, temperature.

 

Get Better Sleep #18 – Cozy Up with Catnip

 

Catnip, a plant that is a member of the mint family, isn’t just for cats – it works a treat when it comes to having a sedative effect on humans. The compound responsible for catnip’s effects across both species is called nepetalactone.

 

While it can make cats frisky and wild, it can make people relaxed, drowsy, and ready for bed. Enjoy it in the form of a warm tea before bed with a little bit of honey.

 

You will need…

 

-1-2 teaspoons of dried catnip OR 3-4 teaspoons of fresh catnip
-8 ounces of boiling water
-Honey to taste (optional)

 

Directions

 

Place catnip in a mug and cover with boiling water. Steep for 10 minutes, covered, and then add honey to taste if you like. Drink 30 minutes before bedtime.

 

My experience with insomnia…

 

I’ve faced a battle with insomnia for almost 4 ½ years, and I know when bedtime rolls around all you want is magic sleeping aid to make you fall asleep without having to do anything.

 

The (painful) truth is that if you want to be healthy and get a good night’s rest, you may have to re-learn how to put yourself to sleep. The things that knock you out cold are nothing more than scary medications that only cause suffering-they don’t solve your sleepless nights.

 

We need our rest, perhaps now more than ever in our crazy world, and taking the time and dedication to find natural ways to drift off is vital in making sure you get to sleep, stay asleep and wake up refreshed, rejuvenated, and ready to lead a life filled with good energy.

 

Tips from Personal Experience:

 

  • Practice meditation if racing thoughts keep you up at night. Meditation takes patience, but it is invaluable. Among so many other things it can teach you to simply let go of a thought and leave it powerless, which leaves you undisturbed and able to rest.

 

  • Really do try the cherry juice, it’s darn tasty and makes for a sounder sleep in my experience. Make sure to drink it about 30 minutes before bed so you don’t have to go the bathroom in the middle of the night.

 

  • Chamomile tea with milk and honey has put me to sleep more effectively then sleeping medications at times.

 

  • Habit. Habit. Habit. Form a relaxing habit that tells your body “time for bed now” and it will, at some point, start to listen. This includes setting a bedtime, and wake-time, and sticking to them.

 

  • Get any form of a screen out of sight after a certain hour. It has been proven many times over that this will disrupt your sleep.

 

  • I bow down to a sleep mask. It’s gentle weight over my eyes and the ensuing darkness is the only reason I am able to fall back asleep when I wake up too early in the morning-remember, levels of light determine how much melatonin you make.

 

  • Never reach for sleeping pills, especially prescription. They will cause anguish and strife and many, many, more sleepless nights.

 

You can watch this Video HERE  to learn about other tips to get better sleep.

 

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

 

It’s a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

 

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

 

For more details about her book, take a look at the Everyday Roots Book.

How to Easily Get Sleep Fast Without Fail NOW?

 

How to Easily Get Sleep Fast Without Fail NOW? You can find here some suggested sleeping positions and the foods to help you easily get sleep fast. Read on to find out more.
Click HERE To Discover the Best Way to Easily Get Sleep Fast

 

Sleeping is supposed to be the ultimate in rest and relaxation … yet so many of us spend our nights tossing and turning instead of slumbering.

 

Up to 70 million Americans are plagued by chronic sleep disorders and intermittent sleep problems. This makes for one drowsy population … and, worse, getting too little sleep is linked to depression, diabetes, obesity, motor vehicles accidents and other steep risks to your health.

 

There are many factors that can disturb your sleep (like your pets, medications and the wrong bedtime snack), but one that you might not have considered is your sleep position.

 

Yes, the position you sleep in matters. A lot!

 

Most importantly, how you sleep can impact your pain levels, either triggering or preventing back, neck or other pain. Sleep position also impacts digestion, wrinkles, snoring, skin breakouts and even breast firmness.

 

What Sleep Position is Healthiest  that Can Easily Get Sleep Fast?

 

Experts agree that for most people sleeping on your back is the best for your body. In this position, your spine is properly supported and held in a neutral position with your head and neck. This will help to minimize neck and back pain while also minimizing digestive issues like acid reflux.

 

When you sleep on your back, your face will face upward, which means you may have fewer premature wrinkles (which may result from your face being smashed against a pillow). Skin breakouts may also be less likely and, for women, breasts may benefit from the extra support of back sleeping, providing longer perkiness and less sagging.

 

When you sleep on your back, you may keep your arms at your side or over your head (the so-called starfish position). Either one is just fine. If you suffer from low back pain, a pillow under your knees can help to keep a natural curve to your back and lessen pain. (You’ll also want to try Heal-n-Soothe to get rid of your pain naturally, for good.)

 

Just about the only down-side to sleeping on your back is that it may make snoring worse, so if that’s a concern for you, see the next-best sleep position below …

 

The Second-Best Sleep Position …

 

Sleeping on your side is the most common sleeping position to easily get sleep fast, and it’s a fairly good one to help you sleep faster. Side sleeping elongates your spine, which is beneficial for reducing neck and back pain, and is generally ok for those with acid reflux.

 

Your facial skin may suffer with extra wrinkles, however, thanks to the extra time spent against the pillow. And the force of gravity may contribute to breast sag among women side sleepers.

 

Keep in mind that the ‘healthiest’ way to easily get sleep fast is to sleep on your side is to place a pillow between your knees and thighs to support your upper leg. This will prevent your lower spine from rotating forward, which can potentially contribute to back or hip pain. For pregnant women, sleeping on the left side is said to be best for blood flow and circulation.

 

You’ll want to avoid sleeping in the fetal position on your side (with your arms and legs pulled in toward your body and your chin tucked toward your chest). Although an estimated 40 percent of sleepers prefer the fetal position, it can be hard on your back and joints.

 

Plus, the fetal position has been described as a “low power” pose that may change your emotional state while you sleep, leaving you to wake up feeling overly sensitive or vulnerable. A better “power pose” to sleep in, according to Amy J.C. Cuddy, assistant professor at Harvard Business School, would be to sleep on your back with your arms and legs outstretched, and your hands behind your head.

 

The Worst Sleep Position of All: Stomach!

 

Sleeping on your stomach is quite unnatural for your spine, pulling it out of its neutral alignment. This will be made even worse if you sleep with thick or multiple pillows. Back pain is common among stomach sleepers, as is tingling and numbness, which may occur due to extra pressure placed on your nerves.

 

If you must sleep on your stomach, try putting a pillow under your pelvis and lower abdomen to help reduce the strain on your back. A thin pillow under your head, or no pillow at all, is best in this position.

 

Your Sleep Position May Reveal Your Personality

 

The position you sleep in may reveal insights into your personality, according to one study of 1,000 people. A body language expert analyzed common sleep positions and reported the following:

  • The fetal position: Fetal sleepers may be very conscientious, constant worriers, over-thinkers and looking for comfort.

 

  • The log position: If you sleep in a straight line with your arms at your side, you may have a rigid personality and need to relax more.

 

  • The yearner: People who sleep with their arms outstretched tend to wake up with excitement and go after their dreams. Some may also be chronic time wasters or feel they are being chased.

 

  • The freefall position: Sleeping face down on your stomach with arms or legs outstretched means you may be trying to control time and space in a way you can’t while you’re awake.

 

There were other interesting traits noted as well. As reported by Yahoo Health:

 

” … those who sleep in the starfish sleeping position, on their backs with arms and legs outspread, may be more open, and make better friends than the logs.

 

… the soldier sleeper, who is … a back sleeper. … tends to be quiet and reserved, and sets high standards for himself and others. Both the soldier and the starfish often struggle with getting a good night’s sleep because they tend to snore and have other breathing problems throughout the night.”

 

What happens if you change positions during the night? You might have a combination of traits (and most people do change position during the night). If you’re constantly tossing and turning, however, you’ll have a hard time getting a solid night’s rest. This calls for Sleepzyme, which has not one or two … but 10 of Mother Nature’s most powerful sleep aids.

 

Besides your sleeping position, what you eat really can help you sleep faster.

 

Eat These 8 Best Foods to Help You Easily Get Sleep Fast

 

  1. Cherries

As a natural source of melatonin, aka the “sleep hormone” your body produces when it’s time to go to sleep, cherries are a great sleep enhancer. In fact, drinking tart cherry juice has been shown to improve sleep quality, increase total sleep time by about 25 minutes and boost “sleep efficiency,” a measure of sleep quality, by up to 6%.

 

  1. Milk

 

Remember that warm glass of milk Mom would bring you before bedtime? It really did help you fall asleep, as milk contains tryptophan, an amino acid your body converts into serotonin — which boosts your mood and promotes restful sleep. As a bonus, milk contains calcium, which helps your brain to use the tryptophan. Of course, there are ongoing debates about the other health benefits and issues with milk, so do educate yourself on those… and as always it comes down to your personal choice.

 

  1. Miso Soup

 

Miso, made from fermented soy, contains amino acids that help boost your body’s production of melatonin. Plus, the warm liquid of miso soup is soothing to consume when you’re trying to relax.

 

  1. Honey

 

A bit of honey before bed gives your brain just the right amount of glucose to lower levels of the neurotransmitter orexin, which raises your alertness. Orexin is thought to help you stay alert during the day so, historically, you could have gathered and hunted for food. When you eat a bit of honey, it lowers orexin levels so your brain knows you’ve eaten and can now relax and sleep.

 

  1. Bananas

 

Bananas contain not only tryptophan but also magnesium and potassium, which help your muscles relax. They even have a bit of melatonin, making them one of the best before-bed snacks.

 

  1. Salmon

 

Fish such as salmon contains vitamin B6, which helps your body produce melatonin. Gals, eating salmon while you’re pregnant may even help your baby sleep better, thanks to one of the omega-3 fatty acids it contains, called DHA. Yes there are ongoing debates about mercury and other chemicals in fish, though, so again educate yourself to make what you believe is the wisest choice.

 

  1. Almonds

 

Almonds are a good source of sleep-promoting, muscle-relaxing magnesium, and they contain just enough protein to help keep your blood sugar levels steady while you sleep (without weighing you down like heavier protein sources). Try almond butter spread on banana slices for an ultimate sleep-inducing treat.

 

  1. Oatmeal

 

Oats are another good source of tryptophan, and they’re ideal because they also contain complex carbohydrates, which helps the tryptophan enter your brain to help you sleep. A bowl of oatmeal with some milk, bananas, and honey, which many eat for breakfast, is actually ideal for promoting sleep.

 

What About Turkey?

 

We’ve all heard the notion that turkey makes you tired … but while it does contain tryptophan, it’s not in exceptionally high levels (it contains only slightly more than chicken). So the turkey, in and of itself, is not likely to make you inordinately sleep … but combining that turkey with complex carbs (such as whole-grain bread or rice) is much more likely to bring on the zzzzz’s.

 

The Best Ingredients to Easily Get Sleep Fast

 

If you could combine all of the best natural sleep inducers into one “super food” that would improve your sleep, fast, you would do it in a heartbeat, right? There’s good news, because it’s already been done in our all-natural sleep aid Sleepzyme (see the special opportunity available today!)

 

This all-natural non-addictive sleep formula actually has seven of the most powerful natural ingredients to promote healthful sleep:

 

  • Melatonin – a natural hormonal substance that regulates the body’s circadian rhythms, which regulate our sleep cycles. It can help “re-set” your out of whack sleep patterns.
  • Hops Flower – historically used as a digestive aid, infection fighter, sedative, and menstrual promoter. Studies have shown that hops help to support normal sleep patterns.
  • Passionflower – has been consumed since the time of the Incas as a soothing tea and to treat bruises. Europeans adopted the herb as a sleep aid and digestive aid. Evidence suggests that passionflower may be a useful supplement to promote healthy sleep patterns.
  • Valerian – is a root powder that has been traditional used as a sleep and relaxation aid. Scientific evidence suggests that valerian may improve the quality of sleep and help to reduce the time needed to fall asleep when taken nightly.
  • Lemon Balm – used since the Middle Ages, lemon balm has been used as a tranquilizer, sleep aid and to treat inflammation, headache and assorted infections. Studies have shown that when consumed with other calming herbs like Hops and Passionflower, individuals reported significant sleep improvements as compared to the placebo group.
  • Inositol – plays an essential role in phospholipids. Recent scientific research suggests that inositol helps establish healthy cell membranes, which facilitate nerve impulses and help support normal sleep patterns.
  • “e-d-s” Enzyme Blend – a special blend of enzymes called “e-d-s,” which stands for enzyme delivery system. They let your body break down the ingredients faster so more is absorbed and utilized. This blend is a key to achieving far better results than other natural sleep aids and delivers them faster.

 

Even better, you can take advantage of these natural ingredients for FREE, as your bottle is on us today!

 

Watch this Video HERE for some more tips to help you easily get sleep fast.

 

Click HERE to read – Sleep Your Way to Better Health

 

Click HERE to read – 4 Simple Tips for a Great Night’s Sleep

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click here to learn more

 

How to Get Cure for Insomnia?

 

How to Get Cure for Insomnia? You don't have to live with insomnia forever. Natural cure for insomnia will not only help you sleep, but it has been noted that in some cases, you'll be able to sleep longer and who wouldn't go for that. Read on to find out more.
Click HERE to Get Access to the Permanent Cure for Insomnia

 

Insomnia is the act of not being able to sleep. It can be short term or long term. I’m sure it is safe to say that all of us like our sleep. No one likes either being waked up or just not being able to go to sleep. Lack of sleep can cause many health issues as well as attitude problems.

 

Help is on the way as there is natural cure for insomnia without the use of medications. You don’t have to live with insomnia forever. Natural cure for insomnia will not only help you sleep, but it has been noted that in some cases, you’ll be able to sleep longer and who wouldn’t go for that.

 

A natural cure for insomnia can bring peace of mind as well as take care of the problem, as you aren’t putting anything unsafe into your body. There are a number of different ideas on natural cure for insomnia that you can choose from, and all have been noted to work. You may just have to use trial and error in finding one that works for your circumstances.

 

Most people don’t enjoy taking medication and many times can’t afford it anyway. This article will talk about some inexpensive ways to cure insomnia and it’s all natural.

 

To find a cure for insomnia you first need to try to figure out what is causing it. Sadly there is not a single one size fits all when it comes to this. These include stress and your mental state, medications you may be taking or a physical ailment of some kind. Further complicating this is that you may not even realize you have an ailment.

 

With the recent economic problems, it seems that one of the biggest causes is simply stress. Stress about money, family, work or anything else can make it hard to shut down your mind and go to sleep. It is believed that one cause for insomnia is from low levels of melatonin in the brain.

 

One natural cure for insomnia is taking herbal supplements. These are all natural and won’t harm your body. Another natural cure for insomnia is to take two teaspoons of honey in a cup of water, preferably warm. Some teas have been known to induce sleep, such as chamomile, and if you add the honey to this, you will have doubled the chance of inducing sleep.

 

Another natural cure for insomnia is to drink a warm glass of milk before going to bed. Milk contains an ingredient called tryptophan, which once consumed, changes to serotonin (a soothing chemical), which converts to melatonin, (the chemical that triggers sleep). You can boost the amount of melatonin in your body this way and what do they say? Milk does a body good.

 

One other natural cure for insomnia is aromatherapy. A few drops of chamomile oil rubbed into the neck and shoulders can work in the same way that warm milk does. The use of chamomile and lavender has been known to not only induce sleep, but produce a longer duration of sleep.

 

Be Goldilocks: Try different pillows until you find one that’s not too hard and not too soft, but that’s just right. If your head and neck are properly supported, natural sleep will come quicker.

 

Stop the attraction to drink alcohol – if you are watching for insomnia cure or insomnia relief, you tried to have a drink before bed. Although alcohol will make you drowsy for a drink, you may feel you wake up again during the night. This is due to alcohol obstructs with normal sleep; prevent you from falling into the deepest, most critical phases of sleep needed for healing, repair and rejuvenation.

 

You may want to watch a Video HERE to learn more about how to get the permanent cure for insomnia naturally.

 

All of these ideas are a natural cure for insomnia and they are inexpensive to try. You will only need to experiment and see which natural cure for insomnia works best for you. To get more ideas to cure your sleeping problem easily, naturally and for life, click on Permanent Cure for Insomnia