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Natural Cures to Help Sleeplessness

The National Sleep Foundation recommends getting seven to nine hours of sleep each night, but most Americans fall short. Often this is due to poor sleep quality and trouble falling asleep and staying asleep. Stress from working or packed schedules only exacerbates the problem. To help alleviate restlessness and get better sleep, consider natural remedies. "These are safer and have fewer side effects than OTC medications," says Jacob Teitelbaum, MD, author of "From Fatigued to Fantastic" and medical director of the national Fibromyalgia and Fatigue Centers.

  1. Aromatherapy

    • Some research shows that natural scents of essential oils like lavender may ease sleeplessness and encourage relaxation. In one study conducted at England's University of Southampton, researchers tracked the sleeping habits of 10 adult subjects for one week. Researchers placed one group in a lavender-scented room; the conclusion was that the adults who slept in the rooms scented with lavender ranked their sleep quality 20% higher than when in the non-scented room. This is because lavender increases slow-wave sleep, a very deep sleep in which the body is completely relaxed, the heartbeat slows, and the brain organizes memory. Prevention.com recommends sprinkling a few drops of pure lavender oil on a tissue and placing it under your pillow before bed.

    Melatonin

    • Melatonin, a hormone produced by the pineal gland in the brain, is responsible for regulating sleep. Melatonin supplements match this natural hormone and help induce sleep. These supplements "can be helpful for shifting bodies back into a rhythm," says Donald Yance, certified nutritionist and clinical herbalist in Oregon. Yance advises patients to begin with 1 milligram before bed; taking too much does not increase the hormone's effectiveness.

    Calcium and Magnesium

    • Several studies have shown that calcium and magnesium can serve as effective sleep aids to help people fall asleep and stay asleep naturally. Additionally, insomnia is one of the main symptoms of magnesium deficiency. "A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep," says James F. Balch, M.D., author of "Prescription for Nutritional Healing." Determine the recommended daily requirement for your age group, and be sure you are getting enough of these minerals either in your diet or through supplementation.

    Yoga

    • "Whenever people tell me they're having trouble sleeping, I suggest doing a short, slow yoga routine before bedtime and it seems to work wonders," says Lana White, Los Angeles-based yoga instructor. White explains that performing a few yoga poses before bed helps to relax the mind and body and prepare you for sleep. Try using a handful of yoga postures such as "child's pose" in the bed before your turn in, focusing on deep breathing and letting go of the day's tension.

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