Insomnia is a complex condition often caused by a number of factors,” says Qanta Ahmed, MD, a sleep specialist at the Winthrop-University Hospital Sleep Disorders Center in Mineola, N.Y. “Addressing those factors often requires lifestyle and environmental changes.”
No matter what its cause, insomnia is the most common sleep complaint among Americans.
According to the National Sleep Foundation:
- 30% to 40% of adults say they suffer from occasional insomnia.
- 10% to 15% of Americans say they have trouble sleeping all the time.
Effective natural sleep remedies available to you. Lifestyle changes, as well as foods, supplements, and herbal supplements may help you get restful sleep.
Natural Insomnia Remedies are Foods, Herbs, and Supplements
Warm milk. You can put a tasty spin on your grandmother’s natural insomnia remedy by sipping warm milk before bed.
Almond milk is an excellent source of calcium, which helps the brain produce melatonin. Plus, warm milk may spark pleasant and relaxing memories of your mother helping you fall asleep.
Sleepy-time snacks . Harris says the best sleep-inducing foods include a combination of protein and carbohydrates. She suggests a light snack of half a banana with a tablespoon of peanut butter or a whole wheat cracker with some cheese. Eat one of these snacks about 30 minutes before hitting the hay.
Magnesium. Magnesium apparently plays a key role in the regulation of sleep. Research has shown that even marginal magnesium deficiency can prevent the brain from settling down at night. One of the most absorbable forms of magnesium is magnesium citrate powder, available in health food stores. Try taking two doses, following label directions, a day, with the second dose right before bed. You can also get magnesium from food. Good sources include green leafy vegetables, wheat germ, pumpkin seeds, and almonds.
Reference ( Reproduced and modified ) .
written By Elizabeth Shimer Bowers
Reviewed By Michael J. Breus, PhD