Nuts' mixtureAbout 40 million people in the US experience trouble at the time of sleeping. As natural as sleep should be, many individuals find getting a good night’s sleep not so easy. Regular stress, noise, pressure, pain, or simply getting older can put an effect on your sleep.

In modern lifestyles, it has now become a very common problem. Sometimes you fail to find out the reason why you cannot sleep well at night; you only know that you cannot.

If you feel trouble in getting a good sleep at the night, or if you wake up multiple times at the night, or wake up exhausted as well as unenergetic, you may need to think an alternative option to avoid this situation. So, in this post, I am going to discuss natural sleep aids. These suggestions will help you to get back to sleep.

Nuts & Seeds

Consume some almonds, hazelnuts, sesame seeds, or peanuts. These nuts are loaded with tryptophan that is known as an amino acid. This helps to produce melatonin hormone which regulates our sleep.

Additional foods that are also loaded with tryptophan include dense fruits such as dates plus bananas, dairy, and poultry like turkey.


Valerian is known as an herb that is commonly applied to treat various sleep disorders. It is normally prepared from the root of its plant. According to medical research, it is mild sedative plus pain reliever. Also, it is also used for relieving headaches, stress, menstrual cramps, and anxiety. It is an excellent pharmaceutical choice for those who are suffering from insomnia. It can get you to sleep faster as well as improve your quality of sleep.

I will suggest you to talk with your doctor before taking any herbal supplement. My suggestion for herbal valerian supplement is to take 400 mg to 900 mg valerian extract 2 hours before bedtime for 28 days.

Special Snack Recipe

Knock out your insomnia with this snack recipe:

Take a microwave and heat some Medjool dates shortly in it, simply to soften them. Now carefully start cutting them along on one side. Then remove the pit as well as take the place of it with a little bit of goat cheese. Now seal the date with the divided side. Enjoy!


Melatonin is referred to as a natural hormone that is normally made by the pineal gland of our body. When it is dark outside, the melatonin of the body increases as well as you become more sedated until you get to sleep totally. On the other hand, when it gets light out, the melatonin in our body begins to fall as well as you move about your day by alertness.

Melatonin supplementation has proved to be reliable and effective. A standard dose is from 1 mg to 4 mg of melatonin but this is too high. I recommend 0.25 mg to 0.5 mg, and no more than two days a week, usually Sunday and Monday. You can normally find it at your nearby health food

Enjoy Chamomile Tea

Try some chamomile without having any doubt in your mind.  It is healthy, soothing, delicious, and calming plus it will help you to become relaxed as well as sip your thoughts away before going for a good night’s sleep.


Lavender is an herb which is used to help people with sleeplessness. It is also regarded beneficial as a natural remedy to treat the anxiety or depression. You can use dried lavender in your tea. Also, you can use aromatherapy products that contain lavender oil, and use a few drops of lavender oil in a warm Epsom salt bath 30 to 60 minutes before bedtime.

Carbohydrate Foods

Eat a small, wholesome snack that is rich in carbohydrates such as whole grain toast, oatmeal, or half a banana. These foods will help to temporally stimulate the brain to produce serotonin and encourage sleep


Magnesium is known as a vital mineral in our body. Normally, it is found in almost all our tissues and brain. Ensure to receive your sufficient magnesium in foods such as quinoa, kale, whole grains, and fish to avoid the magnesium deficiency as its side-effect is insomnia. You can take a magnesium supplement with calcium, and also get magnesium by soaking in an Epson salt bath for 20 to 30 minutes before bedtime.