Has sleeping become a problem? Don’t worry. You are not alone. Although the recommended hours of sleep are 8 hours, the truth is that the average of the American population is around 6 hours of sleep and those of the Spanish 7 hours a day. Our work schedules, day-to-day obligations, and sleep disorders are some causes that prevent us from closing our eyes and resting for the necessary hours. This problem can occur in both children and adults, and we quickly try to find some medicine that will provide us with the definitive solution that allows us to fall asleep deeply. However, before resorting to chemical products, at FastlyHealwe recommend some home remedies to sleep well.
Table of Contents
Calcium and magnesium
These minerals are sleep enhancers, and when they work together, they exert an even more positive effect. In addition, taking magnesium cancels any risk of cardiovascular problems derived from the exclusive consumption of calcium. An excellent option to get a good night’s sleep is to consume 200 mg of magnesium and 600 mg of calcium before bed. In the case of experiencing any side effects such as diarrhea, we must reduce the dose of magnesium.
It is advisable to consult with your family doctor before ingesting doses of these two minerals.
Herbal home remedies
Hop
Beer lovers will love this home remedy for good sleep. Hops are one of the compounds in beer with calming effects derived from female flowers. If you have any trouble sleeping at night, this remedy to treat anxiety and insomnia may help. You can take a dose of between 30 and 120 milligrams before going to sleep. However, it is advisable to consult a specialist for a more personalized consultation.
Wild lettuce
As strange as it may sound, wild lettuce has been used to treat headaches, anxiety symptoms, muscle aches, or joint discomfort. It is effective in relieving nervousness and reducing anxiety. Therefore, it is a good home remedy to sleep well that we can consume in doses of 30 to 120 milligrams before going to bed. Once again, we emphasize that it is essential to consult with a specialist regarding dosing.
Valerian
It is one of the most widely used medicinal herbs for its calming effects, which help treat sleep disorders such as insomnia. The properties of valerian improve sleep by making it more profound and helping us fall asleep faster. Therefore, this home remedy to sleep well cannot be missing when we have problems sleeping in our pantry. However, a low percentage of the population experiences an increase in energy when they consume valerian when they consume it at night. In case this happens, take it during the day.
Aromatherapy
Another one of the home remedy to help you sleep soundly is aromatherapy. If you want to take the opportunity to disconnect and relax, it is an option that can convince you quickly. Using lavender in this home remedy is one of the best options for falling asleep and getting a good night’s sleep. It is a cheap product, which is not toxic and will help you rest in a pleasant environment. The aroma of this plant is excellent, and if you also accompany it with a bit of relaxing music, the effects can increase. You can choose to spray your pillow with a bit of lavender oil or buy a lavender air freshener.
Melatonin
Melatonin is a hormone that controls sleep cycles and that naturally induces this state. This hormone is activated when there is little light, so we sleep at night and stop working when we perceive light. The human body tolerates up to 800 mg of melatonin per day; however, small amounts are adequate. It is vitally important that the doctor establishes the dose of melanin to guarantee its effectiveness. In this article, we explain everything about the uses of melatonin.
Meditation
Whether you are one of those, who like to exercise or otherwise, the benefits of meditation are enough to convince you and try some that allow you to relax. Yoga is one of the best known, and it is one of the best natural ways to sleep well since, through this activity, we manage to put aside problems and exercise our bodies. As a result, we achieve a more excellent balance noticeable at bedtime. In addition, these exercises can be learned quickly over the Internet and can be practiced at home.
L-meaning
L-theanine is an amino acid that comes from green tea, and in addition to helping to keep us calm throughout the day, it is also effective in getting a sound sleep and a good night’s sleep. However, this home remedy is not concentrated enough in green tea to exert the necessary effects. Therefore, the best option is to purchase a concentrate of this amino acid in a specialized establishment, where they can also advise you on its impact and consumption. Generally, the L-theanine dosage is usually between 50 and 200 milligrams before bedtime.
This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.