有效的睡眠疗法

If sleep has plunged¹ to the bottom of your to-do list, you're not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only six hours and 40 minutes. What gives? Blame crazy schedules and, of course, sleeping woes². Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. "These are safer and have fewer side effects than OTC medications," says Jacob Teitelbaum, MD, author of From Fatigued⁴ to Fantastic and medical director of the national Fibromyalgia and Fatigue³ Centers. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation⁵.

Magnesium⁶ and calcium⁷

Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.

Wild lettuce⁸

If you've suffered anxiety, headaches, or muscle or joint⁹ pain, you might already be familiar with wild lettuce. It's also effective at calming restlessness and reducing anxiety—and may even quell¹⁰ restless legs syndrome¹¹. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.

Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative¹³ for anxiety and insomnia¹⁴. Take 30 to 120 milligrams before climbing under the covers.

Aromatherapy

Lavender is the trick here, as studies have proven that it aids in sleep. It's also a cheap, nontoxic way to slip into a peaceful slumber¹⁵. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.

Melatonin

Melatonin is the hormone¹⁶ that controls sleep, so it's no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there's concern that too-high doses could cause toxicity¹⁷ as well as raise the risk of depression or infertility¹⁸. Take 0.3 to 0.5 milligrams before bed.

Yoga or meditation¹⁹

Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize²⁰ you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.

L-theanine

This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn't contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.

Valerian

Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it's most effective when used over a longer period of time. One caveat²¹? About 10% of the people who use it actually feel energized²², which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.

睡的安稳，睡眠更好

如果睡觉是处在你的待办事件清单的底部，那么你就不必觉得孤单了。尽管美国睡眠基金会建议每晚要保证7——9个小时的睡眠时间，但是美国人的平均睡眠的时间仅仅只有6小时40分钟。怎么办?要归咎于疯狂的计划安排，当然，还有失眠。在你冲到药店去买一样店头市场的睡眠药物前，试试看下面的自然睡眠疗法中的一种。医学博士、《从疲劳到幻想》的作者、国际纤维肌痛协会和疲劳治疗中心的医务主任 Jacob Teitelbaum说：“比起店头市场的药物，这些更安全而且副作用也更少。”其中很多不仅能够帮助你进入和保持睡眠，而且它们还能促进肌肉的放松。

镁和钙

镁和钙都是有助于睡眠的促进剂，而且同时服用它们时，会发挥更好的疗效。另外，通过镁的摄取，你还能避免因单独摄取钙可能带来的任何潜在的心脏类问题。每晚服用200mg的镁和600mg的钙，如果引起腹泻就要减低镁的服用量。

野莴苣

如果你曾经遭受过焦虑、头痛、肌肉或关节疼痛的症状，你也许已经熟悉了野莴苣。它还能有效地平稳躁动，减轻焦虑，甚至还能平息restless legs syndrome(不宁腿综合症)。当用野莴苣做补充时，要在睡前摄取30——120mg。

啤酒花

啤酒迷们无疑对啤酒花镇定的效果是非常熟悉的，其中雌花用于啤酒的制作。出于有利于睡眠的目的，现在，这种提取物已经被广泛地应用于治疗焦虑和失眠的一种轻度镇定剂。它的摄取量在30——120mg之间。

香 薰

这里要介绍的是薰衣草，正如研究证明的它对睡眠有辅助作用。它也是一种帮助(人们)进入一种安静的睡眠状态的廉价而且无毒的方式。睡前折一枝薰衣草的小花枝放在枕边或者购买一个薰衣草的填充枕头都可以。

褪黑激素

褪黑激素是控制睡眠的激素，因此它自然能促进睡眠。尽管一些专家建议采取高剂量的激素，但研究表明低剂量更为有效。

瑜伽或冥想

选择温和的瑜伽或是伸展运动来代替用健身或是阿斯坦加瑜珈来运动。尝试在床上做简单的瑜伽伸展运动之后，再进行简单的冥想。闭上双眼，保持5——10分钟，除了自然地呼吸什么都不要注意。

L -茶氨酸

这种氨基酸来自绿茶，它不仅有助于(人们)在白天保持平静的警觉，而且也能保持深入睡眠。然而，绿茶里没有足够的L-茶氨酸来提升你的睡眠周期。此外，你可能会中途醒来上卫生间。因此，(可以)买Suntheanine牌子的茶饮，它是纯L-茶氨酸制成的。(其他牌子的没有作用的茶还阻碍了这一效力。)睡觉是摄入50——200mg。

缬 草

缬草是治疗不眠症的最常见的补眠措施之一。大量研究已经发现缬草改善深度睡眠，提高入睡的速度和睡眠的整体质量。然而，只有在使用很长一段时期后它才能起到最好的效果。给个警告，大约有10%的人食用它会觉得很兴奋，这可能会使他们一直保持清醒。如果你是这10%，那就在白天吃好了。其他的，就在睡前摄入200——800mg就可以了。

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