Drinking a cup of tart cherry juice before bed provides a boost of tryptophan, the amino acid that acts as a precursor to serotonin. Serotonin converts to melatonin, the body’s natural sleep hormone.
Putting lavender drops on your pillow, or making a lavender sleep sachet may help calm the mind and encourage sleep. The scent appears to have a relaxing effect.
The roots of the valerian plant are thought to increases levels of gamma aminobutryic acid (GABA) which help to calm the nerves. Valerian can be taken as a tea, but it is also available in capsule form from the health food store.
Magnesium plays a role in the functioning of GABA receptors and acts as a muscle relaxant. Taking a magnesium supplement before bed can aid relaxation and help to prevent teeth grinding.
It’s the body’s natural sleep hormone. Taking a melatonin supplement can be helpful, especially for shift workers or to combat jet lag. Melatonin can help to regulate the body’s natural circadian rhythms. It’s non-addictive and generally well-tolerated.
An amino acid that increases REM sleep cycles and promotes a deeper, more restful sleep overall. Best taken in supplement form, 50 – 200 mg before bedtime. L-theanine also promotes clear alertness during the day.
7. Chamomile tea
Thought to assist with tense muscles and anxiety, chamomile tea is recommended for consumption after dinner, so you don’t have to get up and go to the toilet in the middle of the night.