Before resorting to medicines, try making a few changes to your daily routine and habits. These strategies can make a big difference and help you to sleep better at night:
Set your body clock – go to bed and get up at the same time each day, including weekends.
Wind down at bedtime – have an hour of quiet time before bed: switch off your electronic device, read, have a bath or listen to music.
Avoid stimulants – within 2 to 3 hours of bedtime don’t: smoke, drink alcohol or caffeinated drinks, eat a heavy meal or do energetic exercise.
Make your bedroom suitable for sleep – keep it cool, dark and quiet and use it only for sleep and sex.
Reduce blue light exposure in the evening – it disrupts your body clock, causing poor sleep. So, if you use your phone or computer in the evening, switch it to night-time setting or, better still, turn it off.
Get up if you can’t sleep – if you can’t sleep after 20 minutes or so, get up and do something boring until you feel tired, then try again. Don’t lie in bed getting frustrated.
Avoid naps – don’t sleep during the day but go to bed earlier in the evening.
Be active in the day – take regular daytime exercise and get outside early to help set your body clock for a good night’s sleep.
Natural Remedies
Many people take magnesium supplements to help to reduce stress, relax muscles and help sleep. Magnesium is an essential mineral that the human body needs in large quantities. The body does not produce magnesium and many adults are magnesium deficient. The magnesium your body needs must come from your diet.
Magnesium-rich foods include:
- Dark leafy greens
- Seeds and nuts, including sunflower and sesame seeds, cashews and almonds
- Squash, broccoli, and other vegetables
- Legumes
- Dairy products
- Meat
- Unprocessed whole grains
- Chocolate
- Coffee
A range of herbs have also been traditionally used to assist with sleep. Plus there are plant-based amino acid supplements such as 5-HTP and Tart Cherry which are thought to improve levels of the mood and sleep hormones serotonin and melatonin.
Go Magnesium Sleep
These capsules contain two forms of Magnesium which are easily absorbed, plus Tart Cherry, 5-HTP and the herbs zizyphus and passionflower.The adult dose is two capsules 1 hour before bed.If you are taking antidepressants you need to consult with a health professional before taking Go Magnesium Sleep.
https://www.healthnavigator.org.nz/health-a-z/i/insomnia/
https://www.healthnavigator.org.nz/medicines/s/sleeping-tablets/
https://www.healthline.com/nutrition/magnesium-and-sleep#section1
