Can't Sleep?
Your best day starts the night before! Some of us have trouble falling asleep, or staying asleep. Our heads hit the pillow, and our minds race. Or, we lay down, not even knowing that late-night snack is going to keep us up. Sometimes, we don't even know why we can't sleep. We do know that lack of sleep can cause poor decision-making, mood swings, and even depression. Before you grab the nightcap drink or a pharmaceutical with nasty side effects, consider these natural options for better sleep!
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Natural Remedies For Mental Health and Performance : Sleep
Magnesium
Magnesium - specifically magnesium glycinate - can help with sleep support. While other magnesiums help your memory and relaxation, magnesium glycinate aids sleep by easing muscle tension. Overly-tense muscles can lead to tossing and turning at night. Magnesium glycinate has a bit of a reputation for being difficult to absorb in your body. We have found the best way to take it for optiis in liquid form. This product is from a doctor-recommended brand, and costs less than a dollar a night.
Valerian
Valerian has been used medicinally since ancient Greece and Rome. The root of the plant is used, usually by drying, chopping, and grinding it into a powder. Data from multiple studies suggests that valerian could be a safe and effective herbal remedy for insomnia and other sleep disorders. As with lemon balm, you would need to take multiple capsules to get a real dose. Another option is a liquid extract like this, which is stronger than powders in a capsule.
Lemon balm
Lemon balm is a plant that has been used medicinally since the 10th century. It can aid in better sleep by reducing restlessness. A recommended dosage of lemon balm is 1000-1500mg, which would take up to 3 capsules. As a different option, you can drink a tea before bed. This tea contains 1500mg per tea bag, and has a pleasant taste. Make sure you use boiling water, and steep for 10 minutes before drinking.
Melatonin
We can't talk about sleep support without mentioning melatonin! Most people have heard of it, as it's the most popular natural sleep aid on the market. Melatonin is a hormone your body naturally produces as it gets dark outside, to help set your circadian rhythms. Our favorite way to supplement it is this dissolving tablet which tastes good and provides provides the best absorption. Whiles dosages can go as high as 25mg, 1-5mg should do the trick if you use the lifestyle changes below too.
Lifestyle Changes For Mental Health and Performance : Memory
Set The Stage
Create a sleep-inducing environment by creating a quiet, dim setting two hours before bed. TV/music off, lights off or down.
Get A Routine
A bedtime routine will help your mind and body better prepare for sleep.
Lock The Fridge
Maybe don't lock it, but avoid eating close to bedtime, as your body will convert the food into energy!
Shut Down Those Screens
Aside from the potential mental agitation, exposing yourself to the light of device screen can inhibit your natural melatonin production.
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