Natural Help For A Good Night Sleep

There is a difference between clinical insomnia and chronic bad night sleep. Many city dwellers suffer from chronic stress and a consequent lack of good night sleep, which is essential for cell renewal. Our body regenerates during sleep and although everyone’s biological clock is different, we need at least 6 to 7 hours of good quality sleep.

Lack of sleep causes premature aging, anxiety, memory problems, lesser cognitive abilities, etc. The solution is often simple. There’s no need for sleeping pills, just some supplements and lifestyle changes that can improve your sleeping pattern.

Supplements such as Calcium, Magnesium, vitamin B6, 5 HTP (5-hydroxytryptophan), Melatonin, Valerian, Passion Flower, Hops, etc. can help a lot. Some of these are more expensive than others, but not necessary better. I would recommend to start with simple solution first and experiment.

Magnesium and B6 combination has been prescribed for decades as a stress-relieving combo, that promotes relaxation and reduces nervous irritability.

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I like to call Magnesium a “nature’s tranquilizer” – it’s amazing how something so cheap and simple can make such a huge difference. Magnesium is a very calming mineral, that works by relaxing muscles and soothing nerves. It is an absolute must for those on stressful jobs and those who excercise regularly.

It is also the mineral which many people in the west are deficient in. So, Magnesium with or without B6 would be the first thing to try. It works best if taken on empty stomach, about 30 minutes before bed. Vitamin B6 helps to convert the amino-acid Tryptophan into a “happy” hormone Serotonin which is needed for sleep and relaxation.

This is why B6 is always found in all good stress-relieving formulas. Together with Magnesium, it works wonders on nervous system.

Considering many people’s modern diet choices, not everyone have enough Tryptophan to produce sufficient amount of Serotonin. This is where the supplement called 5-HTP comes handy.

It is impossible to buy Tryptophan as a supplement due to certain regulations, but 5- hydroxytryptophan is its precursor. It is a modified and safe form of this amino-acid and is derived from the seed pods of a West African plant called Griffonia Simplicifolia.

Herbal remedies are another popular choice for sleep aid. Valerian on its own or together with Hops is perhaps the most popular remedy for a good night sleep and calm nerves. The best way to take it is in a tea form or a liquid tincture.

There are also sublingual tablets and regular capsules available, but they are not as clean and efficient as pure herb or its tincture. Hops are famous for their use in brewing, but this herb possesses very potent relaxing properties and in combination with Valerian can really knock you out. Passion Flower (Passiflora) is another herb thar promotes relaxation, but it is not as strong as Valerian and Hops, which makes it suitable for children over 8.

The supplements above are a good choice for busy bees with less than great diet. Nutrition plays a major role in quality of sleep, thus eating plenty of foods containing Calcium, Magnesium, B6 and Tryptophan can be cheaper and in some cases better choice.

As mentioned above, Tryptophan is an amino-acid, thus eating a good quality protein, such as chicken, turkey, fish and soy will boost its natural levels. Drinking protein shakes provide this amino-acid too. Bananas is another good source.

Calcium and Magnesium, along with other supporting minerals are abundant in green leafy vegetables, so eat your Kale. Good quality dark chocolate is also rich in Magnesium, so there is a sence in the tradition of drinking a cup of hot chocolate before bedtime.

However, it is best to make your own, instead of buying the powdered, sugar laden poison from supermarkets. B vitamins are found in whole grains, brown rice being one of the best choices. It might sound obvious, but avoiding stimulants, such as caffeine and sugar is the first and immediate step one should take for the sake of good night sleep.

A cup of coffee or green tea in the morning is fine, but loading yourself with cola, coffee and sugar throughout a day disrupts adenosine levels in your brain, resulting in a constant state of alertness even when you sleep. This disturbs normal sleeping cycle and leaves you crushed in the morning. Alcohol is dehydrating, which also disturbs sleeping, so if you do drink in the evening, make sure to have at least one glass of water before you go to bed.

However, those with sensitive bladders, should not drink too much fluids right before bedtime. Give it some time to empty your bladder before sleep.

On the last note, exercise is a very efficient sleep remedy and stress buster too. Regular exercise increases blood flow to all your organs and muscles, promoting relaxation afterwards and high intensity exercise also helps to produce serotonin.

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