Natural Sleep Aids for Adults

Americans are finding it harder than ever to get a good night's sleep. We are working longer hours and spending less time on relaxation and leisure activities. A study by the National Sleep Foundation reports 74 percent of Americans do not get enough sleep at night. Sleep deprivation causes decreased mental and physical functioning and is a leading cause of traffic accidents. Everyone experiences an occasional sleepless night. If you are having trouble sleeping at night, many natural sleep aids are available.

Sleeplessness and stress seem to go hand in hand. Many people find it difficult to wind down after a difficult day and go to sleep. Do not take your problems to bed with you. Talking through problems with a friend or loved one before going to bed can put your mind at ease and help you fall asleep faster. A warm bath about an hour before bedtime will relax you and help you feel drowsy. Listening to soothing music and deep breathing exercises are also helpful.

Chamomile and lavender teas are known to have a calming effect. Having a cup an hour or so before bedtime may help you fall asleep faster. Sugar-free varieties are best because sugar is a stimulant and may keep you awake. Several other herbs, including honey, kava, lemon, passionflower and poppy, are known for enhancing sleep.

Some vitamin and mineral supplements have sleep aid properties. People suffering from insomnia often report relief by taking vitamin B6, B12, B5, copper and magnesium supplements. Try eating foods high in these vitamins and supplements. Excellent sources of magnesium are leafy green vegetables, whole grains, nuts and legumes. Valerian root is a popular remedy for occasional insomnia because it has no known addictive qualities and does not leave you feeling groggy the next day.

Melatonin is a sleep-inducing chemical produced by our own bodies. The natural sleep cycle is disrupted by such events as shift work. Serotonin is a chemical produced by the pineal gland. At night, serotonin becomes melatonin. Melatonin slows the heart rate and breathing and causes us to relax. Shift workers suffering from insomnia report relief by taking melatonin supplements.

Watch your diet closely, especially before bed. Avoid caffeine in coffee and chocolate. Too much sugar can also keep you awake at night. Take steps to make your sleep area relaxing. Make sure your bed has a comfortable mattress and pillows. Avoid loud noises such as a television in the bedroom and keep the lighting dim. Having a bedtime routine is often helpful. Many people find it relaxing to read awhile before going to sleep.