Natural Sleep Aid

Contrary to prescription medications or even some OTC sleep aids, a person taking an herbal sleep aid or natural sleep aid is much less likely to experience side effects.  This is mainly because they have a far less concentration of a particular substance.  Still, this does not mean that all natural sleep aids containing herbs are safe or that you couldn’t experience possible side effects.

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Here are a few natural ingredients that you should look for when trying to find the best natural sleep aid.

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Valerian Root has been used for thousands of years as a folk remedy, tranquilizer, and sedative for disorders such as restlessness, anxiety, and insomnia.

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Chamomile flowers have been used in alternative forms of medicine as an anti-inflammatory, antispasmodic and nerve-settling agent.  Chamomile has been known to speed up wound healing as well as treat anxiety and insomnia.

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Passion Flower is a naturally grown medicinal herb, approved by the German Commission E in the treatment of insomnia and nervousness. It is also used as a sedative in nervous disorders.

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Melatonin is a hormone secreted by the pineal gland in the brain.  Melatonin may help our bodies know when it’s time to go to sleep and when it’s time to wake up. Melatonin deficiency may cause sleep disorders, immune deficiency conditions and depression. Melatonin supplementation has been found to alleviate sleep disorders and boost the immune system.

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Calcium is an important mineral.  People who don’t get enough calcium may experience muscle tension and spasm. This may indirectly cause sleeplessness and irritability.

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Magnesium is a mineral that is needed by every cell of the body. Magnesium is needed for bone, protein, and fatty acid formation making new cells, activating B vitamins, relaxing muscles, clotting blood and forming ATP – the muscle’s energy source. Magnesium also regulates the heart by maintaining normal heart rhythm; converts blood sugar into energy; and promotes deep sleep.

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When using an herbal sleep aid, it is best to use it on a consistent basis for up to 4-6 weeks.  This is mainly because herbs don’t work as fast as drugs.  Your body needs time to process the different herbs and literally choose what ingredients it wants to use.  The price you pay for trying a natural sleep aid is patience but the reward may be many nights of great sleep without the experience of side effects.

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Read more here….

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It is not enough to just take a natural sleep aid if you struggle with a sleeping disorder like insomnia.  You need to do everything in your power to make it work better for you; otherwise, you may be just wasting your time, money and precious sleep.

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Whether you are taking a natural sleep aid such as an herbal sleep aid or an OTC sleep aid, you will definitely want to read what’s below.

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Here are 5 things you can do right away to get the most out of your natural sleep aids.

1.  Improve Your Diet

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Does this mean you have to give up coffee or caffeine?  No!  Does it mean you might have to cut back a little and not drink caffeine real late in the day?  Yes!  Try to drink just 1 or 2 cups of coffee in the morning or trick yourself and drink decaffeinated coffee.

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Keep your sugar and alcohol intake down especially if you are looking for a good night sleep.  Try to eat a wide variety of fruits and veggies with fiber.  Drink a lot of water to help your liver and kidneys get rid of wastes.  Eat a lot of Vitamin B foods to help calm your nerves.  If you do eat anything at bedtime, try a protein-rich snack.

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2.  Move Your Butt!

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Get up and go.  I mean rev up your metabolism.  Get your heart rate up.  Flex your muscles.  Your body is starving for exercise.  Join a gym!  Go swimming.  Play tennis or golf.  Go for a walk.  Exercise is not something to skip because you don’t have time.  It is absolutely crucial to helping you sleep at night.  If you want to sleep better, you will need to exercise…no ands, buts or ifs.  Just do it!!!

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3.  Get Some R And R!

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Rest and relaxation is also vital to ending your insomnia.  Now, I don’t mean so much in the physical sense, but more in the mental sense.  Life is stressful and full of worries.

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At least once a day, do something that will allow you to take a break from all your worries and stress.  It could be walking your dog, reading a book, playing with your kids, gardening, mowing the lawn, painting your fingernails, etc.

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4.  Practice Yoga Or Meditation!

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Practice some controlled breathing techniques.  Take long, deep, regular breaths to help relieve stiff or tight muscles and relax nerves.  Try putting your body into a full state of relaxation to help induce sleep.  Also try a massage device to help calm and relax your body before bedtime.

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5.  Create A Comfortable Sleep Environment!

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Try to sleep away from windows so you are not exposed to light at anytime during the night.  Sleep on a mattress that distributes your entire body weight evenly and use pillows that conform to the contours of your neck.

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Use a quiet fan to help gently circulate air around the room.  Fill your room with lively plants to help supply fresh oxygen.  Try using an eye pillow that may induce sleep.  Get a set of earplugs to help block out noise.

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These 5 tips should help any natural sleep aid work better for you.  They should also improve your overall quality of sleep.