Melatonin is a natural sleep hormone and when the sun goes down and darkness falls, the body releases it into your bloodstream, sending the signals that it’s time to get some shut-eye. Set your alarm for the same time every day “Just 20 to 30 minutes of walking in the morning will help tell your brain it’s time to sleep 16 to 18 hours later.” “Early morning exercise can kick start your circadian rhythm (your internal 24-hour clock),” says physiotherapist and sleep expert Sammy Margo. It could be a walking workout, an at-home workout video or a gym class. Whether you're a night owl or a morning lark, experts agree that exercising first thing is one of the best natural cures for insomnia. “Nuts, wholegrain versions of bread, pasta and rice and green leafy vegetables such as spinach, kale and cabbage all contain this valuable nutrient, so try to incorporate a few of these into your diet, daily.” 2. “Magnesium aids relaxation and the normal functioning of the nervous system,” says nutritional advisor Liz Cooper. Not only does it enhance your rest by helping you fall sleep faster, but it also makes you more likely to stay asleep. The benefits of magnesium are endless so it's no surprise that it's also one of the best natural supplements for sleep. Make sure you're getting enough magnesium “The relationship between stress and sleep is cyclical stress can lead to sleep disturbance, which can then make it harder to respond to stress, which further affects sleep.” Natural cures for insomnia 1. Anita Shelgikar, a neurologist at the Michigan Medicine Sleep Disorders Centers (opens in new tab). “Stress can cause sleep initiation insomnia, difficulty falling asleep, sleep maintenance insomnia, waking up during the middle of the night, or even both,” says Dr.
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