The Stars of Sleep
on Mar 10, 2016
The BEST Natural Sleep RemediesIt happens to us all. Sometimes there are nights where it seems impossible to either fall asleep AND stay asleep. We can will ourselves all we want, but when it comes down to it, the sleep process involves a lot more than willpower.There are actually four different chemicals that aid in proper sleep. The first, tryptophan, is what is needed to start the process of sleep. Tryptophan is the only one of the four chemicals not produced naturally by the body. This is one chemical that you must consume. Once it’s consumed, it gets converted into 5-HTP, which then converts into serotonin. The serotonin then converts into melatonin. It’s the melatonin that tells our body when it’s time to sleep and when it’s time to wake. If you don’t get enough tryptophan to start your sleep process, your body will be lacking in the other three essential sleep chemicals.If you regularly have trouble sleeping, make sure that you are consuming foods that contain tryptophan. These include: cheese, chicken, eggs, fish, milk, nuts, oats, peanut butter, peanuts, pumpkin seeds, sesame seeds, soy, and turkey.Once you know that you are eating foods that give your body the tryptophan it needs to start you on your sleep journey, you can look further into how to naturally increase your sleep time and quality. Many answers can be found in plants and minerals.The Two "Stars" of Sleep RemediesThese two seem to be the most powerful of natural remedies. In fact, the first, tart cherry juice, has been found to provide better sleep than Valerian Root, a commonly prescribed natural sleep aid.Tart Cherry Juice - Two studies, one performed in 2009 and one in 2011, show that drinking tart cherry juice every day increased melatonin levels and provided participants in the study with more sleep time and better sleep efficiency.Why does it work? Cherries help to increase the availability of tryptophan, an essential amino acid that coverts to serotonin, which then coverts to melatonin. Cherries are also a source of naturally occurring melatonin. Concentrated tart cherry juice is the best as it is a much smaller serving size with a lot less sugar than the not from concentrate. This ‘remedy’ is particularly helpful for staying asleep through the night.Magnesium - Magnesium plays a huge roll in calming the nervous system, thus getting the body ready for sleep. Surprisingly, many people are deficient in this mineral. If you are experiencing muscle spasms or heart palpitations, these could both be signs that you need more magnesium in your diet.Magnesium can be found in foods such as dark leafy greens, nuts, fish, dark chocolate, avocados and bananas. Though important to ingest through foods, you can also get it through soaking in an Epsom salt bath. In this way you are absorbing the mineral into your skin. Make sure to follow the dosage directions that come with the salts.Two Herbal Remedies for SleepThese two provide great sleep on a lesser scale of potency than the two aforementioned remedies. While the cherry juice and magnesium can both be used with children, these two herbals/oils can be used on very young kids and babies as well.Chamomile - Chamomile contains properties that act as a mild sedative and helps to aid in calming. The properties of the plant can be used in two ways to induce sleep. It can be made into a tea, or the essential oil can be used on the bottom of the feet or diffused in the air. Chamomile is great for inducing sleep.Lavender - For sleep purposes, lavender is best used as an essential oil as it is the inhalation of it that helps to reduce stress and to provide a calming and sedative effect. It can be diffused or put directly on the soles of the feet to be absorbed into the skin.It’s important to note that a great night’s sleep starts with your sleep environment and the routine you have for getting to sleep. Please see “Bed-time Tips for Your Child” for more information on this because the same tips that apply to children also apply to adults!ResourcesChamomile: A herbal medicine of the past with bright future. NCBI. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Journal of Medicinal Food. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133468/Lavender, University of Maryland Medical Center http://umm.edu/health/medical/altmed/herb/lavenderTart Cherries SUMMARY OF CURRENT SCIENTIFIC LITERATURE. http://ncnm.edu/images/Helfgott/Projects/scientific-literature-summary-cherries-2011.pdf
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Dark and cool room
This is great info! With a baby due any day, I think I may try some of these “stars” to maximize the few minutes of sleep I may get! I have used and diffused lavender oil on both myself and my toddler to get good sleep. I also sleep with a support pillow under my legs. I know having a green mattress would aid in better sleep by giving us a better peace of mind about where we lay and unwind. ?
I like to wind-down with a good book
What do I do to get great sleep? I wish I knew what to do – I haven’t slept well in years. Maybe a new mattress would help.
Daily exercise and a cool room help me sleep.
I do many things to help my sleep. I exercise during the day so that I’ll sleep better. I don’t drink much caffeine, just green tea in the morning, and avoid stimulants later in the day. I sleep with a CPAP machine, which has made a world of difference for my health, plus I sleep a ton better and have much fewer and less horrible nightmares- I used to have chronic nightmares that promoted insomnia. I drink chamomile, rose petal, or other soothing tea before bed and have a wind-down time to calm me so that my adrenaline/energy isn’t too high. I actually take natural tryptophan when I have some- it helps my depression as well as sleep. I also eat tryptophan-rich and relaxing foods. I use essential oils a lot when I have them- things like lavender, etc, or vanilla extract are soothing to me.
I eat a banana if I am hungry. I prefer a dark room and my blankets have to be neat. If my needed to be completed tasks are accomplished, then I sleep more soundly.
I usually take a nice long shower and get in comfortable PJ’s…maybe read a few pages to wind down and then settle in for the night!
No matter what I do, I don’t get the best sleep at the moment because my current bed is terribly uncomfortable. I need one of your beds! Looking forward to owning one ;).
I take Magnesium at night, but I also make sure not to drink caffeine past 2pm (when I did drink it daily). I actually quit about two months ago with the exception of one day when I just couldn’t wake up for work so I had one cup. Drop the caffeine and begin sleeping a heck of a lot better and quickly too!
Keep the room dark and cool. I also take my magnesium just before bed.
Unfortunately, I don’t get great sleep at this time and have been to several doctors, etc. and have tried everything I can think of to get some sleep. However, I do need a new mattress as mine is over 30 years old and is way beyond its expiration date.
I sleep rest assured knowing that my four year old daughter is sleeping well and, most importantly, SAFELY on her Pure Echo mattress. Our children always come first, but my husband and I would sure love that same peace of mind for ourselves with our very own My Green Mattress. I tell everyone about My Green Mattress and my friends have purchased Pure Echo’s for their children as well. So grateful to have a safe and high quality option when it comes to mattresses!
I sleep in any bed but mine! Our bed is way past it’s expiration date and sooooo uncomfortable!
I take magnesium, wear orange tinted glasses at night and I also use blackout curtains!
Wearing a sleep tracker has helped me with awareness and motivation to get to bed!
I just had a baby and so my sleep gets interrupted a few times at night (to put it lightly). I could use these aids for getting to sleep sooner in the first place, that would help my energy level a ton!
Make sure the room is really dark.
dark and quiet
I eat a banana
I apply lavender essential oil on my wrists!
A jog on the beach shore barefoot, and a swim… that eve., I sleep like a baby ♥
I love to take a shower before I go to sleep because it relaxes my body and is very calming.
I take melatonin to help me sleep. I think I will give tart cherry juice a try after reading this post.
I take daily magnesium supplements and help myself to unwind by practicing gratitude every night at bedtime: I list at least five things that I’m grateful for, specific to that day – and drift off to sleep feeling comforted and uplifted by the thought of all the good things I have in my life.