1) Magnesium Supplement
A magnesium deficiency may lead to sleep problems and fatigue. Taking a magnesium supplement can help you to make it easier to relax and fall asleep. Follow the instructions that come along with your magnesium supplement for dosage requirements.
2) Cherries
Cherries are rich in tryptophan which breaks down in your body as melatonin. Melatonin causes you to be drowsy and fall asleep easily. Have some cherries or tart cherry juice before you head to bed. They can help you combat your insomnia.
3) Bananas
Bananas are another good insomnia remedy. Eat one about 30 minutes before you head to bed. They contain both tryptophan and magnesium and can function as a natural muscle relaxant.
4) Chamomile Tea
Chamomile tea is another natural muscle relaxant. It’s not only good for backaches, it’s also good for inducing sleep. Drink one glass of chamomile tea just before you head to bed.
5) Warm Milk
Drink one glass of warm milk ½ hour before bed. It puts you in a relaxed state both physically and mentally, and prepares you for a good night’s rest.
6) No Coffee/ Caffeine or Alcohol
Alcohol and caffeine can disrupt your sleep cycle. There’s a reason why people drink coffee to “keep awake” in the morning. As much as possible, cut down or eliminate them from your diet, especially 8 hours before bed time.
7) Relaxing Music In the Background
Playing relaxing music in the background can make it easier for you to drift into sleep. That’s why they are the default type of music in spas. Combining relaxing music with a nice massage can most certainly ease all your troubles away and allow you to fall asleep fairly quickly.
8) Wild Lettuce
Wild lettuce can help you to relax your muscles and calm your nerves. You can take a wild lettuce supplement before bed. Just follow the instructions that come along with the supplement.
9) Lavender Spray
You can get a lavender spray from any aromatherapy shop. Spray some of it around your pillow and pyjamas just before you head to bed. Lavender helps you relax comfortably into sleep.
10) Valerian
The medicinal herb, Valerian, not only helps you to fall asleep faster, it can improve the quality of your sleep by increasing the amount of time you spend in deep sleep. You can use a valerian supplement for this remedy. Follow the instructions that come with the supplement.
11) Use your bed for sleeping or sex only One bad habit that most of us have is to use our beds for all sorts of things other than the main 2 functions they are designed for: Sleep and sex. By using our beds when we are not supposed to, we lose the very powerful “anchoring” effect it can have on us as a place for a good night’s rest (or activity just before the rest). Force yourself to carry out other activities such as reading off your bed and only use it for the 2 functions we discussed so that you can retrain your body and mind as to what your bed is for. This way, you won’t be turning and tossing for hours when you want to use it to help you get into dreamland.
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