Choosing foods rich in magnesium, particularly in the evening, can help induce feelings of drowsiness. You can focus on relaxing in bed without sleeping, moving to another room to do something relaxing, or getting up and doing something more active and productive. The National Sleep Foundation (NSF) recommends a magnesium-rich snack, such as a banana, a cup of warm milk, or a small bowl of whole grain cereal, about an hour before bed. In some cases, they’re part of CBT-I, and sometimes they can be used with other treatments (or alone) to help you get back to sleep.
In another study, researchers found that postpartum women who drank chamomile tea for two weeks reported better sleep quality and fewer depressive symptoms.
What is the best natural sleep aid?
There are many forms of magnesium supplements, including some that combine magnesium with other sleep-promoting ingredients such as glycine or melatonin. However, according to the Natural Medicines Comprehensive Database, there isn’t enough evidence that it is effective in treating sleep disorders. The safety of sleeping aids varies and may depend on whether you have underlying conditions, are taking medications, or are taking other supplements. Research shows that it is a “sleep inducer” and can be used as a “mild sedative” to calm nerves and reduce anxiety, as well as treat nightmares, insomnia, and other sleep problems, according to the National Institutes of Health.
If sleepless nights are having a negative impact on your health or quality of life, it’s probably time to see your doctor or a sleep specialist.