Can’t sleep? It’s a problem many of us have. But what can we do? Many sleep inducing medications have unwanted side effects and some can even be habit forming. We don’t recommend these, except as a last resort!
First, try to determine why you can’t sleep. Is it worry–about money, relationships? Is your health contributing to the problem? Arthritis, chronic pain, asthma or chronic obstructive pulmonary disease (COPD) are among the many conditions that can contribute to sleeplessness. If snoring is one of your symptoms, you might want to get checked for sleep apnea.
According to specialists at Sit ‘n Sleep Mattress Stores in Los Angeles, it helps to maintain a regular sleep cycle, even on your days off. Avoid those daytime catnaps. Ideally, an adult should get 7 to 8 hours of sleep, but many need up to 10 hours. Conversely, some souls can get by just fine with just 5 hours of sleep. Even one hour of lost sleep can affect your ability to think and respond properly. Remember, quality of sleep is of the utmost importance. Sleeping on a quality mattress such as the Octaspring can drastically improve your quality of sleep.
Before taking any remedial products, try some sleep inducing rituals. A warm bath, perhaps; light reading, meditation or other relaxation techniques. Eliminate caffeine and heavy foods before bedtime. Instead, try a light snack, warm milk or chamomile tea. Exercise, too, in the late afternoon often helps, but not too close to bedtime!
If none of the above do the trick, one of the following might help:
200 milligrams of magnesium and 600 milligrams of calcium. Magnesium can help ward off any potential heart problems that might result from taking calcium alone. Cut back on the magnesium if diarrhea results.
Melatonin is a hormone that helps regulate sleep cycles. It comes in a variety of strengths, the most popular being 3 milligrams and 5 milligrams. Take just before bedtime.
L-theanine, an amino acid, is derived from green tea. However, we recommend taking a supplement since green tea does not contain enough l-theanine to be effective. Take 50 to 200 milligrams at bedtime.
Valerian root is a well-known natural sleep aid. It’s known to become more effective when taken over time. Take 200 to 800 milligrams before bed.
If you snore and/or experience sporadic breathing while you sleep, you may have sleep apnea. In this case, more serious steps need to be taken. There are homeopathic remedies, but you should consult a licensed homeopathic specialist before experimenting with these products. Additionally, a visit to a sleep clinic will determine if you need the breathing therapy provided by a continuous positive airway pressure (CPAP) machine.