Our recommended hours of sleep are seven to nine hours, but most people only clock in 6 hours of sleep. Teenager and adults, mostly log in 4 to 6 hours of sleep a day. Our work schedule, school work, part time job, chores and more are replacing our much needed snooze. Our body gets used to a certain cycle it tends to adapt it. When you are used to sleeping for 4 hours to 6 hours a day you’ll adapt that cycle. You’ll wake up early even on a Sunday. This habit is hard to break and can cause sleep problems in the long run.

Sleep medications are great for people that really need it. Evaluate your situation and see if you really need to pop some pills. If you live a hectic lifestyle and get only a few hours of sleep because of a packed schedule, the pills are not for you. Try de-congesting your schedule a bit, and add a much needed two to three hours of sleeping. For people who roll around in bed for hours to fall asleep and still can’t, go to the doctor and ask about over-the-counter sleep medication.  For mild cases here are some natural sleep remedies you can try.

Yoga or meditation

Breathing exercises, yoga and meditation are great for relaxing the mind. At times our mind keeps us awake, keeping the mind calm and peaceful will help you fall asleep faster. Try doing yoga or meditation for 5 to 10 minutes before going to bed.

Magnesium and calcium

It is true that milk can make you sleepy. Add magnesium to your calcium intake will boost the sleeping effect. Calcium is good for the bones and magnesium is good for the heart. That’s a win-win situation. Take 200 milligrams or magnesium or lower and 600 milligram of calcium at night.

Wild lettuce

Wild lettuce supplement is known to fight off anxiety, joint pain and insomnia. This supplement is great for relaxing the nerves and the body. Take 30 to 102 milligrams of this supplement before hitting the sack.

Hops

Hops is the female flower used in making beer. Hops extracts are known to be a natural sedative for insomnia. Take 20 to 120 milligrams at night.

Aromatherapy

Using aroma as a cure has been used throughout the centuries and it is still widely popular today. Lavender extract is known to aid sleep. Use a diffuser for lavender oil or simply spritz some lavender on your pillow and covers.

Valerian

Valerian is the most known sleep remedy for insomnia. It is known to induce a deep sleep and peaceful sleep. This remedy is not as fast acting as sleeping pills, but when used in a long period is very effective. Take 200 to 800 milligrams of Valerian before bed.

Melatonin

Melatonin is a natural hormone in the body, it controls our sleeping pattern and drowsiness. Take little amounts of melatonin supplements to improve sleep habits. Too much can cause infertility and depression. Take 0.3 to 0.5 milligrams of melatonin before going to bed.

L-theanine

You can find L-theanine in green tee. This calms the body and gives you a more peaceful sleep. Buy L-theanine supplements and take 50 to 200 milligrams at night.

Before opting for medicated sleeping pills, try these natural remedies. Sleeping is an important part to live healthy. Not having enough sleep can cause mood swings, lack of concentration and poor cognition.

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