Natural Solutions for Insomnia: The Best Vitamins, Supplements and Foods
If you have trouble sleeping, there are several natural solutions available that can help you feel more rested. Instead of relying on over-the-counter sleep aids, which can have several unwanted side effects, consider vitamins and supplements, as well as lifestyle and dietary changes. Some of the best vitamins, supplements, food and other natural cures for treating insomnia can positively influence your quality of sleep.
Melatonin is a hormone naturally produced in the brain that helps regulate the body’s sleep cycle. When supplementing with melatonin, take 0.5-10 mg 30 minutes before bedtime to help improve sleep. Magnesium can also be beneficial in improving sleep; when taken in doses between 240-400 mg per day, magnesium has been found to promote sleep. Additionally, B-complex vitamins can help reduce stress, which can improve sleep quality.
A few dietary changes might be worth considering as well. Adding a small amount of carbohydrates, such as a piece of whole wheat toast, to your dinner, can signal the body to relax and prepare for sleep. Eating more foods that contain the hormone serotonin may also be beneficial, since this is another natural sleep aid. Foods that contain serotonin include bananas, tomatoes, oatmeal and brown rice.
Regular exercise is key in obtaining a restful sleep, as long as you do not exercise too close to bedtime. Exercise releases endorphins, which helps produce better quality sleep. Also, establish a daily routine to wake up and go to bed at the same time every day, no matter how little or how much sleep you are getting. This can help regulate your body's sleep-wake cycle. Additionally, take steps to avoid activating stimulants like caffeine late in the day, which can interfere with sleeping patterns.
For most people, taking steps to help improve the quality of their sleep can help treat insomnia naturally, with no need for medicinal sleep aids. Try adding some of the above vitamins, supplements, food and other natural treatments to your lifestyle to help you better manage insomnia.