How can i sleep naturally?

According to the National Institutes of Health, you'll need to retrain your body to a different sleep schedule, and about an hour a day of "retraining" is about all your body will work with. It's sort of like jet lag--it's going to take you a few days to get used to going to bed at a different time.

As a teenager, you are also dealing with a biological clock--your circadian rhythms--that is in opposition to the daily schedule that is set for you by school start times. You're right that getting enough sleep is important and that it is difficult for a teenager to do. Some things that are suggested: Turn down the lights and music in the evening, have a high-carb snack (popcorn, cookies and milk, cereal and milk) about an hour before bedtime, go through a dull/boring routine (set out tomorrow's clothes, shower, brush teeth, light reading, lights out) every night at bedtime, go to bed every night at the same time, get up every morning including Saturdays at the same time, and so on.

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Try some sleepy-time herbal tea with Valerian. That's a good ingredient to help you sleep. Also, do not eat anything 2 hours before bed. Otherwise you will be digesting stuff and your stomach will be churning.

If you go to bed at 10:00 PM, do not have any Coke, coffee, chocolate, or regular tea after 7:00 PM. The caffeine will keep you awake, and yes, chocolate has a form of caffeine. The only thing you should be drinking after 7:00 PM is the herbal "night time" tea.

If you still have trouble, you can take a Benadryl allergy pill. Diphenhydramine is the same ingredient in sleeping pills. Take one of those at 9:00 PM or 9:30. That's if all of the above fail, so don't rely on this as a regular thing. The herbal tea is better for you.

No I Wish It Did Though As All The Sleep I Get Is About Four Hours A Night At The Max.

-Take a glass of milk, sweetened with honey (with or without a pinch of nutmeg) every night half an hour before bedtime.

-Take a hot bath or shower at bedtime which will promote sound sleep.

-Practice relaxation exercises shortly before bedtime.

For more details see below source:

Get some endurance exercise late in the day but not right before bedtime.

Have some warm milk before bedtime. Maybe with Honey.

Vervain root supplements will help you relax so it'll be easier for you to fall asleep. I take them when I'm feeling anxious and I have to be careful how much/when I take them because it makes me tired.

You could also try some rooibos tea, it'll help you relax too and its got a nice taste to it too

Try liquid Calcium/Magnesium with Vitamin D.

Do NOT drink caffeine nor liquor. Make sure you have had an exercising day and have tried to reduce day-to-day stress.

Insomnia Treatment

Passion Flower

Here is a really good all natural insomnia treatment. Mix a few passion flower blooms with 1 cup of boiling water and let it sit for about 10 minutes. Strain the mixture, sweeten it with honey if desired, and drink it right before going to bed.

Alternatively, take 6000 mg of dried passion flower in capsule form.

Aniseed

Mix 1 teaspoon of aniseed with 1 cup of water and brew it for about 20 minutes. Strain and sweeten to taste.

Kava Kava

Here's a proven herbal insomnia treatment. Kava kava not only relaxes muscles, but also has an impact on the brain's emotion centers.

Take two 500 mg capsules about one hour before bedtime.

Lettuce

Cooked lettuce has fantastic relaxant properties, and lettuce tea is known to be a quick-acting sedative.

Mix 1 cup of shreaded lettuce with 1 cup of boiling water and let it sit for about 30 minutes. Strain the mixture and drink it before going to bed.

Some people claim this to be the most effective natural insomnia treatment known as well as one of the best relaxants.

Valerian

Valerian is known to be very effective for inducing sleep.

Mix 2 teaspoons of dried valerian root with 1 cup of boiling water. Strain and drink. If the taste is too strong for you, instead you can take 300 mg of a standardized extract, or 1 teaspoon of tincture.

Warm Milk

Tryptophan is a chemical compound that is effective for inducing sleep.

While tryptophan exists in a natural form in the milk, it is the warming of the milk that activates the tryptophan.

To reap maximum results from this natural insomnia treatment, mix 2 teaspoons of lemon juice and 2 tablespoons of honey with 1 cup of warm milk. Drink 30 minutes before bedtime.

Feverfew

Mix 2 tablespoons of feverfew flowers with 2 cups of boiling water. Strain and drink.

Lemon Balm

Because lemon balm contains high amounts of terpenes, chemicals that have natural sedative properties, it is well known as being a very effective herbal insomnia treatment.

Mix 3 teaspoons of dried herb with 1 cup of boiling water. Strain and drink before bedtime.

Bee Balm

Some people guarantee that you will get results from this herbal insomnia treatment. Mix 2 tablespoons of bee balm with 2 cups of boiling water. Let the mixture sit for about 15 minutes. Strain the mixture and drink.

Camomile

The chemical compound found in camomile known as apigenin is a very effective sedative. Make a tea and drink shortly before bedtime.

Lemon Balm And Valerian

Here's an all natural insomnia treatment that will give you the results you are looking for.

Studies have shown that taking 160 mg of valerian extract and 80 mg of lemon balm extract have brought on sleep as effectively as one standard dose of drugs in the Valium family.

Herbal Sedative Tea

Supposedly used as a natural sedative, this herbal insomnia treatment may work wonders for you.

Take 1 tablespoon of bee balm, 1 tablespoon of hops, 1 tablespoon of peppermint, 1 tablespoon of chamomile, and 1 tablespoon of crushed fennel seed and mix all together real good.

Now take 1 tablespoon of this mixture and add it to 1 cup of boiling water and let it sit for about 10 minutes. Strain the mixture and drink it about 30 minutes before bedtime.

Pennyroyal

Another herbal insomnia treatment that has been around for decades is pennyroyal. Mix 1 teaspoon of pennyroyal herb with 1 cup of boiling water and let it sit for about 15 minutes. Strain it and sweeten to taste.

Peppermint Mix

Mix 1 tablespoon of sage, 2 tablespoons of peppermint, and 1 tablespoon of rosemary. Take 1 teaspoon of this mixture and add it to 1 cup of boiling water.

Cover it and let it sit for about 10 minutes. Strain the mixture and sweeten to taste with honey. this mixture has been used for a long time to sooth the nerves, act as a relaxant, and provide a natural form of insomnia treatment.