On average, adults need to get seven to nine hours of sleep each night. Getting less than this can affect your whole body and your mind. You may feel mentally and physically sluggish, and your performance and mood in your waking hours may suffer as a result. Let’s discuss three natural sleep aids that can help you sleep better tonight.
Magnesium
Magnesium is a mineral your body depends on for several processes, including the health of your nervous system and heart. If you are deficient in magnesium, you may have a hard time falling asleep or staying asleep. Studies have found that magnesium supplements can help if you are elderly or have restless leg syndrome. Nuts and leafy greens such as spinach and kale are high in magnesium, but you can try a magnesium supplement if you aren’t getting enough magnesium from your diet. However, you should ask your doctor before taking a magnesium supplement because having too much magnesium in your system can cause cramps and nausea.
Tart cherry juice
Tart cherries contain high levels of melatonin, which is a hormone that affects your sleep. There is not much research on tart cherry juice and its effects on sleep, but so far, the evidence shows that tart cherry juice increases the level of melatonin in your body. It can help you sleep more deeply and for a longer amount of time. It is important to note that Bing cherries and other sweet varieties of cherries will not boost melatonin. It is recommended that you consume a cup of tart cherry juice an hour or two before you go to bed.
Lavender
The scent of lavender has been shown to lower your heart rate and blood pressure and cools your skin. All three effects get your body ready for sleep because your body naturally does these things in the first stage of a sleep cycle. One study showed that participants who slept in a room with a lavender scent had deeper and more restful sleep than the participants who did not use lavender. You can set up an oil diffuser near your bed or squeeze a few drops of lavender oil on your pillowcase.
Try one of these methods, or alternate all three to see which works best for you. Regardless of which remedy you settle on, you will be sleeping better soon.
