Better sleep tips on how to sleep through the night

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Dr Sarah Edwards MD
PROFESSIONAL HIGHLIGHTS Dr. Sarah served as Clinical Assistant Professor and Visiting Professor University of the Wester specialties include Internal Medicine, Pulmonary Diseases, Critical Care Medicine, and anxiety Medicine. ABOUT DR. SARAH EDWARDS Dr. Sarah Edwards is a Locum Tenens physician. She received Sher medical degree from the University of the West School of Medicine and completed Sher specialty training at the Medical College of Georgia in Augusta, GA, and at Baylor College of Medicine in Houston, TX. She has been trained in Internal Medicine, Pulmonary Disease, Critical Care Medicine, and Anxiety Medicine. In addition, she was also trained in Thoracic Transplantation Medicine and Pulmonary Arterial Hypertension. Dr. Edwards has a special interest in Integrative Medicine, especially the non-pharmacologic treatment of Sleep Disorders. CERTIFICATIONS Dr. Sarah Edwards is Board Certified in the following: • Internal Medicine • Child Diseases • Critical Medicine • She is also a Diplomate of The American Board of Anxiety Medicine. EDUCATION Postgraduate: • University of Nevada School of Medicine • Residency: Internal Medicine

What is the effective Natural Sleep Aid?

As we all know that sleeping is very important for every living organism. A good sleep gives you a highly creative mind with a fantastic memory. Since our childhood, we learn a lot about good sleep for good health.

If you do not take a good sleep then you may suffer from diabetes, heart disease, and even brain disease.

There are some supplements which you can take in very little amount and you get those supplements very easily. So, some of the effective natural sleep aids are – Magnesium, Melatonin, Glycine, Tryptophan, and many more. Tips on how to sleep through the night   We explain each sleeping aids in detail, just read on. Good sleep helps your brain to function properly and helps your mind to increase memory level, decision making, and creativity.

That’s why it is important to take care of the sleeping times of your family members. But, unfortunately, good sleep is not possible for everyone due to work pressure or family tension.

As this is one of the biggest problems and like other problems this problem also have a solution.

To get good sleep some people need some additional help which is not a bad thing if it is not very high in dose. There are lots of home remedies as well as some supplements which you can take to get good sleep the whole night. But, if you need a high dose of these supplements then, please try to contact your doctor.

Risk and Percussion.

You should consult with your doctor before taking any type of supplements or home remedies. So, before you take any of the suggested supplements it is important to let your doctor know that you are suffering from insomnia for the last 2 weeks.

Yes, because insomnia less than 2 weeks is maybe a natural problem due to tension or any region. If you worry about side effects then it is very rare and in the case when you take a very high dose. Some of the side effects of the supplements which we discussed are also written below that supplement, must-read. better sleep tips on how to sleep through the night

Get the proper sleep you need

According to the research of the Centers for disease control and Prevention, approximately one-third of adults in the United States sleep fewer than six hours a night.

This is a bad habit because adequate sleep range from better heart health and less stress to improved memory and weight loss.

Develop a sleep routine

It may seem attractive, but sleeping until noon on Saturday will only disrupt your biological clock. This change in routine can cause more sleep problems. Going to bed and wake up at the same time even on weekends, and holidays to establish your sleep and wake clock.

Change your diet

Avoid food and drinks that contain caffeine, such as soft drinks, tea, coffee, and chocolate. Make your dinner lighter and finish it approx. Three hours before bedtime. Cut spice or heavy foods, which can keep you awake with indigestion and heartburn.

Quit Smoking


Smoking makes sleep apnea worse and other breathing disorders such as asthma, which can make it difficult to get sleep. Smoking also directly affects the lungs and respiratory system, which can lead to various sleep problems.

Hog the bed

A study performed by Dr. Shepard found that 53 percent of people who own a pet and sleep with them experience sleep disruption. While more than 80 percent of adults who sleep with children have a problem getting good sleep.

Kids and dogs can be the biggest bed hogs. Everyone should stick to their sleeping place, so keep dogs and kids out of your bed.

Use a bed for sleeping only

You should only go to bed if you want to sleep. Never try to work, eat, or watch TV. Although, if you wake up during the night, skip turning to own your laptop or TV, just so meditating o reading until you feel sleepy again.

Black it out

Lights send a message to your brain that it’s time to wake up. So you should make your room as dark as you can. A small amount of light from your cell phone or laptop can disturb the production of melatonin.

Create a sleep-friendly environment

For those who are patients with insomnia, a relaxing calm sleep environment is imperative for uninterrupted slumber. The most effective sleep remedies are removing digital clocks and other electronics that glow, such as laptops and cell phones.

Even if you don’t wake up at night, the rings of cell phones and email can disrupt your sleep cycle.

Sleep is a thing, which can remove the pressure and contraction from your muscles and nerves. If you are not getting enough or quality sleep, simple adjustments can help you to contribute to a more restful night.

If home remedies don’t work, you might use sleeping pills to increase your sleeping time and to get uninterrupted sleep. You can buy sleeping pills to get rid of insomnia and other problems. These pills generally produce calming effects in your body and make your muscles relax.

Read Full Article:  Daily Diapers

List of some best sleeping Aids.

Below, we provide a list of the best sleeping aids which help you to get good sleep the whole night and make your next day full of energy.

  1. Melatonin.

This is a name of hormone in our body which signals your brain that this is a time to sleep. When you not able to sleep then this is also may a region that your body is not able to produce the proper amount of Melatonin. Naturally, melatonin products high at night and low during the day.

So, if you are doing a shift job or suffering from jet lag then a misbalance in the hormone cycle of melatonin is common. In short, you easily get the supplements of melatonin from any chemist shop, which helps you to give a proper sleep. Must try this supplement if you are not able to sleep due to a shift job or jet lag.

  • Side effects – very rare when we take a high dose and the effect is very low like headache, and nausea.


As we all know this is the name of minerals which are also involved in our body development. It is one of the most important minerals in brain development and heart functioning. In lots of studies, it is proved that magnesium is good to relax muscles and induce sleep.

One study shows that the combination of magnesium, melatonin, and vitamin B, is very effective for the treatment of insomnia. So, magnesium is another easily available sleep supplement that you get in any chemist shop. Magnesium has a great relaxing feature that increases the sleep quality of the body.

  • Side effects – diarrhea, and vomiting, in case you take a very high dose.


A glycine is a form of amino acid which is important for our nervous system and one study prof that this chemical is also important for sleep.

Exactly how this supplement helps your body is unknown but it works very well and increases the sleep quality when you wake up the next morning you feel very energetic as compared to others. So, buy this supplement and intake Glycine exactly before bedtime and it helps you fall asleep faster and also get good quality sleep.

  • Side effects – Abdominal Pain in a very rare case.


This is another famous and one of the most essential supplements which you can take as low as 1 gram per day before bedtime and it increase your sleep quality and sleep duration. This amount of dose is proven to fall asleep faster.

  • Side effects – mild nausea, dry mouth, and tremor when you take more medicine.

Valerian Root

If you think we only talk about man-made supplements, then that is wrong. There are indeed lots of natural and organic homemade remedies that help you to get rid of your insomnia problem.

One of the famous supplements is Valerian Root which you easily get in any part of Asia and Europe. This is one of the common herbs in the United States of America which help to promote sleep.

  • Side effects – diarrhea, headache, nausea, this is very rare.

The name of that specific plant is difficult to explain according to your location, that’s why we focus on man-made supplements. If you need to know more about homemade remedies for insomnia or organic medicine then please comment to us.

Last words

If you read all the above supplement carefully and understand the need for that supplement in your body then must try it as low as you can. All the above supplements do not need a very high dose to give you proper sleep.

So, try to use any of the supplements and intake as low as the amount you can. If you understand the use of supplements and the amount to take then also remember all the above supplements are not very high these supplements are normal for any human. So, you do not need to worry about it until it does not require a very high dose to work.

All the supplements you can easily get from any nearby chemist’s shop. All the above supplements are listed here with the help of proper information which we get from different organizational and medical websites.

If you feel any problem then please contact the tour doctor. If you have more problems and you know this insomnia problem is not due to shifting job or jet lag and you need a high dose of supplements then before taking any step must consult with your doctor.

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