*[[Calcium]]. If you take a calcium supplement, take it at night in combination with your magnesium for best results. Western medicine and popular media have emphasized the need to get adequate calcium for healthy bones without focusing to the same degree on the need to take magnesium and vitamin D, the “sunshine hormone,” with calcium. All three are needed to maintain health. When it comes to good sleep, calcium relaxes your muscles and helps your brain in manufacture the calming amino acid tryptophan, which is converted to serotonin and melatonin. That's another reason why having a warm milky drink full of calcium helps you sleep well.
* [[Wild Lettuce]] helps relieve headaches, anxiety and joint pain that may interfere with a good night's sleep.
* The 4-7-8 Exercise That Enables You to Fall Asleep in 60 Seconds : It increases oxygen intake on the four-count inhale. During the seven-count breath-holding, the oxygen flows through the bloodstream. Finally, the eight-count exhale slows the heartbeat and releases carbon dioxide. The whole cycle induces sleep effectively and gives new meaning to the claim that counting breaths is more effective than counting sheep :
**Position the tip of your tongue on your upper palate behind your our upper front teeth, and keep it in that position during the entire exercise.
**Exhale completely through your mouth with your lips pursed, while making a 'whoosh' sound as you do.
**Next, close your mouth and slowly inhale through your nose to a count of four.
**Hold your breath for a count of seven.
**Exhale completely through your mouth for a count of eight, making the same 'whoosh' sound while pursing your lips.
** Repeat this cycle three more times, keeping the ratio of 4-7-8 for all three phases of the exercise. You may find that you’ll fall asleep even before you complete the three repetitions.
== Warnings ==