Insomnia is no fun. Not getting enough sleep disturbs your concentration, slows down healing in the body and highly effects your mood.
Here are some suggestions for helping your get your Zs….
1. Take anything that is considered a stimulant out of your diet. Coffee, teas, chocolate, sodas and energy drinks or powders. If you need an energy drink for a workout, try and take them in the morning instead of later on in the day.
Unless you have Thyroid or Adrenal Fatigue, B vitamins are essential to the nervous system and low doses can interrupt your sleep. Either eat foods high in vitamin B or take a natural supplement each day. Also, get about 20 minutes of sun each day or take vitamin D. Exercising at least 3 times per week should help as well.
There are several Herbal remedies for insomnia…
A. Tryptophan: We require tryptophan in our body. It is an amino acid that helps make serotonin and melatonin which help you sleep. Tryptophan lengthens your sleep time and can also increase how alert you are after waking up.
B. Valerian Root: Best results are when used in a combination with melatonin or hops. Recommended dosage is 400-500mg right before bed.
C. Melatonin: This is a hormone normally secreted by your pineal gland. This will help you fall asleep. Be careful though because nightmares may occur and you may be drowsy during the day. Dosage range from 1 to 10mg.
D. Hops: This can improve sleep and helps in getting you to fall asleep.
E. Black Cohosh: This minimizes sleep interruptions and can decrease mood swings and your irritation levels.
F. Passion Flower: This helps to clear anxiety and relax the body.
G. Passion Flower: Takes care of anxiety and relaxes.
H. Ashwagandha: Blocks stress in the body and helps you relax.
I. Chamomile flower and leaf: Decreases anxiety and can act like a sedative.
J. Skullcap: Helps with calmness and adaptability to stress. It can also act like a sedative for pain and discomfort.
Getting outside and mediating can greatly help as well. It helps reset your biological clock. Having a sleep schedule works too. If you go to bed at the same time each night, your body will get used to it and you will start to fall asleep easier. Sleep is important, don’t take it for granted and try and decrease your caffeine intake.