Although the National Sleep Foundation recommend having at least 7 to 8 hours of sleep per night, an average American only has 6 and a half hours of sleep per night. Modern life and crazy work schedules are the ones we should blame the most for this problem. However, no matter how many obligations you have on a daily basis, it is very important to find enough time to get enough sleep if you want to retain proper physical and mental health.



If you are struggling to fall asleep at night, instead of rushing to buy over-the-counter sleep medication, it is much better to try some of the following natural remedies for better sleep. Many of this will not only help you meet the Sandman faster, but also relax and wake up in the morning well rested and refreshed.

Magnesium and Calcium
These two minerals are sleep boosters, and they are most effective when taken together. It is recommended to take 200 milligrams of magnesium 600 milligrams of calcium each night for better sleep.

Wild Lettuce
If you suffer from anxiety, headaches, or muscle or joint pain, you also probably have problems falling asleep at night. Wild lettuce can help you reduce anxiety, as well as inflammation in muscles and joints. This herb will help you relax and fall asleep like a baby in no time.

Hops
Hops is not used only to make beer, it can also be used to for sleep purposes. Extract of this plant has a sedative effect, and it can lower anxiety and reduce symptoms of insomnia.

Aromatherapy
When it comes to aromatherapy, most people opt for lavender. Lavender can help you relax, and just slip into a peaceful slumber. This is a very cheap and nontoxic way to fall asleep faster. You can either put a drop of lavender essential oil on both wrists of your hands or find a spray to spritz it on your pillow before bedtime.

Melatonin
Melatonin is a neurotransmitter that controls sleep and our inner sleep and wake clock. It naturally induces sleep, and works best when itís taken in smaller doses.

Yoga and Meditation
If you donít want to use natural sleep aids, we recommend trying progressive muscle relaxation, yoga or meditation. Gentle yoga or stretching before bed can relax you before bed or energize you in the morning. If you have troubles to fall asleep, try simple yoga stretches in bed followed by meditation. Close your eyes while lying in bed and for the next 5 to 10 minutes focus only on your breathing.

Valerian
Valerian is one of the most commonly used natural sleep aids for insomnia. Multiple studies have proved that valerian is truly effective for falling asleep, improving deep sleep and overall quality of sleep. Valerian is best to be consumed in a form of tea. People who use on a regular basis report feeling energized, relaxed and in a good mood.