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9. Bananas
OK, banana splits sound good, but we are talking about plain bananas right now. These are a natural sleep aid because, like almonds, they contain an amino acid called tryptophan. Like almonds, the tryptophan in bananas stimulates the production of serotonin, which helps to regulate sleep patterns similar to melatonin. Bananas also contain compounds like potassium and magnesium, which help the muscles of the body relax. Try eating one banana each night about an hour before bedtime. You can also make a sleep inducing smoothie by mixing one banana and a glass of warm milk and drink this one hour before bedtime.
10. Lavender Oil
The sweet scent of lavender is a super relaxing way to calm the mind and body so that you can fall asleep more easily. Research has shown that those who use lavender oil have longer overall sleep times and helps people feel more refreshed in the mornings. Put a couple drops of lavender essential oil on a small cloth or cotton ball and tuck it between your pillow and pillowcase. You can also add a half dozen drops of lavender oil to a warm bath and soak for 20 to 30 minutes each night about 1 hour before bedtime. Sweet dreams indeed!
SEE ALSO: 22 Top Foods to Help You Sleep Better (No Pills or Alcohol Needed!)
11. Tart Cherry Juice
Well known for their anti-arthritis effect, tart cherry juice also contains melatonin, the hormone which regulates our sleep cycle. Louisiana State University conducted a study which found that those who consumed tart cherry juice regularly increased the length of time subjects stayed asleep in a study done with older adults who suffered from insomnia. Drink ½ a cup of tart cherry juice twice each day for best results.
12. Valerian
Like chamomile and lemon balm. Valerian is one of the most common teas for inducing sleep. This herb has muscle relaxing and sedative compounds that encourage deep sleep. Several studies show that valerian encourages deep sleep and seems to improve the overall quality of sleep as well. This tea is readily available. Drink one cup of valerian tea about 1 hour before bedtime. There are also valerian extracts available, but you should check with your doctor for the proper dosage for your unique situation.
Extra Tips:
- Limit caffeine intake, especially after 5 PM
- Avoid heavy, spicy meals at dinner
- Try gentle exercises that relax the mind and body such as yoga
- Meditate about 5 or 10 minutes before bedtime to clear your mind
- Keep a regular sleep schedule as much as possible
- Limit lights in the bedroom, including night lights
- Keep the bedroom a bit on the cool side, 62 degrees is ideal
- Invest in a good quality mattress
- If you live in a noisy environment, use a white noise machine to mask noise
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