Magnesium is a mineral found in leafy green vegetables, nuts,
seeds and oats. If you’re deficient in magnesium, supplementing with this
mineral can reduce fatigue in the day and help you relax and sleep at night. In
fact, magnesium deficiency can be a direct cause of insomnia, so it doesn’t
hurt to try supplementation.
Essential oils are extracted
from plants and contain high concentrations of medicinal properties. Certain
essential oils have aromatic compounds that promote mental and physical
relaxation when you’re exposed to them. You can use aromatherapy to help you
relax and sleep by adding a few drops of essential oil to a diffuser, or even by
taking whiff from the bottle.
The best essential oils to
use for insomnia before bed are lavender oil, chamomile oil and bergamot oil.
Try taking a relaxing bath in
the evening with Epsom salts and add a few drops of essential oil to the water.
Epsom salts are magnesium-rich and your skin absorbs some in the bath,
promoting muscle and nerve relaxation.
Melatonin is a hormone produced by
the brain’s pineal gland during sleep. You can trick your brain into being
sleepy by taking melatonin supplements before bed. Melatonin brings on sleep and
can help you stay asleep through the night, which is why it’s used to alleviate
jet lag even for people without insomnia.
You can purchase melatonin at different concentrations, from
1 to 10 mg per dose, according to the strength you need. Take one dose half an
hour before bed.
Passionflower is an herb that’s been used for centuries by
Aztecs and Native Americans to cure insomnia and other conditions. Passionflower’s
phytochemicals relax the nervous system and promote sleep. It can also combat
anxiety and gastrointestinal discomfort. Take 500 mg a half hour before bed.
Valerian is another sedative herb that works effectively to
treat insomnia, anxiety and restlessness. It’s often combined with other herbs
that promote relaxation, such as lemon balm, catnip and hops. People switching
from pharmaceutical sleeping pills to herbal pills have found that valerian was
effective in helping them sleep while their body withdrew from the drugs. Take 600
mg of valerian a half hour before going to bed.