Can't sleep? Consider trying melatonin. Melatonin is a hormone that is produced naturally in your body that appears to induce sleep. Melatonin supplements can be found in health stores. Take it 30 minutes before bed and you should have less difficulty sleeping, without the side effects of over the counter and prescription drugs.
Having difficulty falling asleep?
1. Keep your bedroom cool rather than warm.
2. Don't count sheep; it stimulates the mind rather than relaxes it.
3. Don't nap during the day.
4. Don't exercise within 3 hours of bedtime.
5. Eat 2-3 hours before bedtime and don't overeat.
Very small doses of melatonin have been shown to induce sleep. The appropriate dose varies by person, but as little as 1/10 of a milligram (mg)has been shown to be effective in some studies. Try starting with ½ mg and work up from there if needed. The difficulty is that the smallest dose commonly available is 1mg, so you'll need to cut the pill in half. You should wake up refreshed and energized. If not, then lower the dose.
Some say that a drink or two can help you fall asleep. But if you're having a tough time sleeping, remember that alcohol's effect is deceiving. Alcohol acts as a depressant and makes you sleepy, but it also interferes with the deep sleep that you need to feel rested. The end result is a lousy night's sleep.
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Guru Spotlight |
Jolyn Wells-Moran |