How to Get Better Sleep Without Prescription Sleep Aids

It is estimated that 1 out of 8 people in the United States need to get better sleep. It’s no wonder that a wide variety of sleep aids abound when there’s roughly 32 million individuals who suffer from insomnia. But how can we get to sleep without the worry of serious side effects that come with prescription sleep aids? With the help of foods and supplements that’s how. Here are a few ideas to try.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• vitamin supplements
• foods with tryptophan
• L-theanine
• epsom salts
• herbal teas

1. Suggested vitamin supplements to get better sleep:
   
   Calcium lactate -1000mg, or calcium chelate -1500-2000 mg; Magnesium – 1000mg these supplements are best taken after meals and at bedtime. If taking calcium chelate, it’s recommended to take it in divided doses.
   
   Also helpful to get better sleep is vitamin B complex plus extra pantothenic acid; Inositol, and B6. Be sure to follow the label recommendations.

2. 
    
   Figs make great sleep aids

   Foods high in tryptophan instead of prescription sleep aids to get better sleep.
   
   Before going to bed, try one or more of the following foods:
   Bananas
   Figs
   Dates
   Yogurt
   Whole grain crackers or bread
   Turkey

3. Take a bath in Epsom salts
   
   Epsom salts are high in magnesium which acts as a sedative for the nervous system and works as a muscle relaxant too. The perfect sleep aids for you to get better sleep! Add two cups of Epsom salts to your bath. Water temp should not be too hot, but closer to your body temperature at 98 degrees.

4. Try different herbs for sleep aids
   
   Shown to be beneficial to get better sleep are:
   Catnip
   Hops
   Valerian root (which comes in extract or capsule forms)
   Passionflower (sip as a tea with chamomile)
   Skullcap

5. Try L-theanine amino acid
   
   Better for you than prescription sleep aids! L-theanine is a free form amino acid that calms and relaxes without side effects. It is derived from green tea. I’ve taken it in chewable form as Suntheanine and have had good success in my quest to get better sleep.

Tips & Warnings

• Other causes of insomnia could include copper and iron deficiencies in women. A hair analysis should be done to determine if such deficiencies are present.
• Fresh air, melatonin, relaxing with a book, soothing music, and a regular schedule are also effective sleeps aids.
• Be sure to visit your doctor to rule out any underlying physical condition that might prevent you from sleeping.

Resources

• Melatrol Natural Sleep Aid
• Side effects of Pharmeceutical Sleep Aids

[campanaro]

on 5/27/2009 Thanks, This really helpzzzzzzzzzzz! :) 5*

[mar1965]

on 5/1/2009 Just what I need! I started having some difficulties sleeping again and refuse to use any pharmaceuticals. Thanks! 5*

[elyria]

on 2/3/2009 Very useful article with great, healthy tips. Thank you and recommended!

[grimsleygl]

on 1/31/2009 Very helpful article. Thanks so much. 5*'s and a recommend.

[msmabry]

on 1/29/2009 i can definitely use this article. Thanks! 5*