In our 24/7 , too many Americans see sleep as a luxury and not a necessity . We have no problem to spend long hours at work, then adding other activities that can make a day of work in a positive experience grinding . Something has to give , so charging and delay our mental and physical skimp on sleep. When they finally lie down , our minds are always busy, ready to rest.
” Insomnia is a complex disease often caused by a number of factors ,” says Santa Aimed , MD, a sleep specialist at the Hospital Sleep Disorders Center – Winthrop University in Monomial , NY ” To address these factors of often requires lifestyle and environmental changes . “
Whatever your cause , insomnia is the most common complaint among Americans. According to the National Sleep Foundation , 30% and 40% of adults say they suffer from occasional insomnia . And 10 % to 15 % of Americans say they have trouble sleeping all the time.
When insomnia occurs, one option is to try sleeping pills. But there are a number of other effective natural sleep remedies available to you . Changes in diet and dietary supplements and herbal supplements can help you get a restful sleep.
Here are some to try when told of his last sheep :
Insomnia Natural Remedies : food, herbs and supplements
Melatonin. Melatonin is a hormone that helps regulate sleep / sleep cycle , an internal pacemaker that regulates the timing and unity of sleep in humans . It causes drowsiness, body temperature, a decrease in metabolic functions and puts the body in sleep mode.
Research on melatonin in insomnia sufferers is mixed. One study showed that taking melatonin restored and improved sleep in people with insomnia . Other studies show that melatonin does not help people with insomnia sleep . Melatonin is not regulated by the FDA and may have problems with purity. Only recommended for people with circadian rhythm problems , and should never be given to children or taken by someone of another drug . Melatonin should not be used under the supervision of a physician.
Hot milk. You can add a touch of delicious natural insomnia cure his grandmother drinking warm milk before bedtime. The almond milk is an excellent source of calcium, which helps the brain produce melatonin. In addition, the hot milk can cause a pleasant and relaxing memories of his mother to help him sleep .
Sleepy snacks – time . Harris said that the best foods that induce sleep include a combination of protein and carbohydrates. It suggests a snack half a banana with a tablespoon of peanut butter or whole wheat cracker with some cheese . Eat one of these snacks about 30 minutes before bedtime.
Magnesium. Magnesium apparently plays a key role in the regulation of sleep . Research has shown that marginal magnesium deficiency may even prevent the brain to regulate the night. One of the most observable forms of magnesium is magnesium citrate powder , available at health food stores . Try to take two doses , following the instructions on the label, one day, with the second dose just before bedtime . You can also get magnesium from foods . Good sources are green leafy vegetables , wheat germ , pumpkin seeds and almonds.
Living With Insomnia: Get a Good Night’s Sleep
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