They are safer and have fewer side effects than over the counter and prescription medications. Many of these can not only help you fall asleep and stay asleep, but they can also promote muscle relaxation and help with restless leg syndrome.
Personally, I can tell you with Lyme disease and chronic pain, falling asleep and staying asleep has been a major problem for me for years. I find that one thing may work for me for months or years and then suddenly I can't sleep again so I find having various natural remedies on hand so that I can switch it up if I need to. And then oftentimes, I can go back to my previous remedy and it will work again after being off of it for a while. Others I have talked to with the same problems, find things work for awhile and then don't work so I always encourage everyone to try something new but to go back to the previous one again later. Don't assume it won't work. Also, I have found the ingredients of one brand may not work as well as another brand, so again don't assume it is the ingredients, it may have been the quality of the brand or the dosage.
Another thing that helps me if I am in a lot of pain is to rub the
muscle balm into an area that is painful or to heat up my
Comfort Buddies and put them on my body while trying to fall asleep. Ice helps too and if you feel too cold, lay on ice under the covers with a warm
comfort buddy on you and it will be much more comfortable. I formulated the muscle balm because of my own pain, I loaded it up with natural things that help relieve pain and I make the Comfort Buddy because I use 3 of them to help my sleep and pain. If you try Melantonin, it is important to start low on only take 1 mg. and see how your body reacts too it. I know years ago I tried it and the dose was too high and I didn't like it and didn't try it again until this year after my doctor told me to only do 1 mg.
My favorite natural sleep remedies are:
Metagenics Somnolin:
Vitamin B6 (as pyridoxine HCl) 40 mg
Folate (as L-5-methyl tetrahydrofolate†) 400 mcg
Vitamin B12 (as methylcobalamin) 500 mcg
L-5-Hydroxytryptophan (L-5-HTP from Griffonia simplicifolia) 200 mg
L-Theanine 200 mg
Metagenics MyocalmPM •Calcium (as calcium lactate) 75 mg
•Magnesium (as magnesium citrate) 150 mg
Herbs: •Passionflower Flower 5.5:1 Extract (Passiflora incarnata) 60 mg
•Valerian Root Extract (Valeriana officinalis) 30 mg
•Hops Cone 7.5:1 Extract (Humulus lupulus) 60 mg
•Lemon Balm Leaf 5:1 Extract (Melissa officinalis) 150 mg
Metagenics Benesom Casein Tryptic Hydrolysate† 75 mg
Melatonin 1 mg
Passionflower Flower 5.5:1 Extract (Passiflora incarnata) 300 mg
Magnesium and calcium
Magnesium and calcium are both sleep boosters, and when taken together they become even more effective. Plus, by taking magnesium you cancel out any potential heart problems that might arise from taking calcium alone. Take 200-300 milligrams of
magnesium (you can lower the dose if it causes diarrhea) and 600 milligrams of
calcium each night.
Lemon Balm
Several studies have found that
lemon balm combined with other calming herbs (such as valerian, hops, and chamomile) helps reduce anxiety and promote sleep.
HopsBeer fans are already familiar with the
calming effect of hops, the female flowers used in beer making. For sleep purposes, this extract has been widely used as a
mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.
Aromatherapy
Lavender is the trick here, as studies have proven that it aids in sleep. It's also an inexpensive, nontoxic way to slip into a peaceful slumber. Find a
spray with real lavender and spritz it on your pillow before bedtime, or buy a
lavender-filled pillow.
Melatonin
Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. Studies show that lower doses are more effective -- plus, there's concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility.
Passion flower Has a mild sedative effect that encourages sleep. This property has been well-substantiated in numerous studies on animals and humans. Nervous symptoms and cramps that inhibit sleep are alleviated by ingestion of the herb, and leading quickly to restful uninterrupted and deep sleep.
Yoga and Meditation
Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.
L-theanine
This amino acid comes from green tea, and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn't contain enough
L-theanine to significantly boost your REM cycles, and might make you wake up to go to the bathroom. Instead, buy pure, active
L-theanine(some brands have inactive forms of theanine that block the effectiveness), and take 50 to 200 milligrams at bedtime.
ValerianValerian is one of the most common sleep remedies for insomnia. Numerous studies have found that
valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it's most effective when used over a longer period of time. Keep in mind that about 10 percent of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.
Wild lettuce
If you've suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It's also effective at calming restlessness and reducing anxiety, and may even quell
restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
