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Sleep Systems Feature Article

Sleep supplemints

Magnesium/Calcium

Magnesium and calcium are both sleep boosters, and when taken together, 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 Lettuce

If you've suffered anxiety, headaches or muscle or joint pain, you might already be familiar with wild lettuce. It's also effective at calming restlessness and reducing anxiety and may even quell restless legs syndrome. 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 sedative for anxiety and insomnia. 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, non-toxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow and sleep on it.

Melatonin

Melatonin is the hormone 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 toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.

Jamaican Dogwood

Rumor has it that Jamaican fishermen would throw Jamaican dogwood into the water to put fish to sleep, making them easier to catch. Here's why: Extract from the bark behaves like a muscle relaxant and helps people fall asleep while calming them. Recommended dosage is 12 to 48 milligrams before bed.

Yoga or Meditation

Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and for five 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 caveat? About 10 percent of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.

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