Some people as they approach middle age may find it more difficult to fall asleep and stay asleep during the night.
This may be due to the decline of hormones in the body, such as estrogen in women or testosterone in men.
They can fall asleep okay and the first part of their night is fine, but at around 2:00 or 3:00 a.m., some find themselves habitually awake and unable to get back to sleep. Here are some sleep tips that may help:
1. Use a black eye mask to cover your eyes and use earplugs to keep the noise out. A dark, cool room is most ideal to help the body produce melatonin, the hormone produced by the brain which helps to regulate sleep and wake cycles.
2. Get some sunlight by taking a walk during the day. Being out in the sun will also set your wake-sleep cycle in a good way. Additionally, the exercise and body movement helps with a better, more restful sleep at night.
3. If headaches or tension are keeping you up, try using some magnesium. One German study found that 42 percent of the people taking magnesium reduced the duration and intensity of their migraine headaches.
4. For women that experience hot flashes and night sweats during the night, take some extra steps to keep yourself and your bedroom cool at night. Wear lighter bedclothes, use less blankets, and you can also use a slightly damp washcloth on your forehead or neck.
5. Calcium is directly related to our cycles of sleep, therefore highly absorbable calcium and magnesium supplements are effective. The pioneering nutritionist Adelle Davis advises that during pre-menopause or menopause, the lack of estrogen and progesterone can cause severe calcium deficiency symptoms to occur such as irritability, leg cramps, insomnia, hot flashes and night sweats.
6. It can work well for some people to take a calcium and magnesium supplement before bed. These minerals are natural relaxants that can carry one through the night better, and with less sleep interruptions. Softgels that use natural oils mixed with the minerals are more fully absorbed. These should have a 2 to 1 calcium to magnesium ratio (twice as much calcium as magnesium).
An example of an effective mineral-based insomnia remedy is Sleep Minerals II by Nutrition Breakthroughs. This natural sleep aid contains absorbable forms of calcium and magnesium, the best minerals for sleep and insomnia, heart health, restless legs syndrome, bone strength, and menopause insomnia. The formula is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around3:00 a.m.and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
For more information on Sleep Minerals II click here
