1.  Chamomile tea – This has always been a popular herbal sleep remedy because it tastes great and has virtually no side effects.  Chamomile is a mild relaxant that many use to combat stress and anxiety.  Chamomile helps you sleep because it acts as a mild sedative and muscle relaxant.

2.  Passion Flower Tea – A potent herbal remedy because it calms muscles and relieves stress.  The taste and smell is not nearly as pleasant as chamomile tea.  Passion Flower has been shown to be non-addictive, but not recommended if you are taking anti-depressant medications, pregnant, or breast-feeding.

3.  Lime Blossom (Linden) Tea – Used for centuries as a calming agent, Lime Blossom has a floral aroma and a refreshing, light taste.  Linden is considered safe for children.  Of course, you should check with your physician prior to giving it to your child.

4.  Valerian Root Tea – One of the most common herbs used for insomnia, Valerian Root Tea is not known for a pleasant smell or taste.  Many people prefer to take a pill or capsule instead of this rather awful tasting tea.   Valerian root produces a mild tranquilizing effect, which can help you fall asleep fast.  As with all other herbal supplements, you should check with your physician before taking it.

Click here for a comprensive list of natural sleep remedies.

1. Keep your home cool during the day by keeping blinds down and curtains drawn. Your bedroom should be dark as a cave during the day.

2. Open windows at nighttime if you don’t have or want to use air conditioning. A ceiling fan can really help insomnia sufferers because of the swooshing sound and cool breeze.

3. Avoid heat build up in the body by reducing activities and drinking plenty of water from late afternoon through dinner.

4. Avoid hot and heavy meals, especially at dinner. Instead, eat cool, refreshing foods like fruits and vegetables.

5. Take a cool shower or bath just before bedtime.

Bonus Tip: When it’s really hot, we sometimes camp out in the coolest room in our house: the basement! Remember, heat rises so 2nd floor bedrooms are always going to be warmer than the main floor and basement. I know it sounds crazy, but the kids love it! And, we all sleep really great because it’s much cooler.

Restless leg syndrome is a serious problem for over 12 million Americans.  It is unclear what the root cause of RLS is, but studies indicate that the symptoms usually worsen in the evening.

A report by the National Institute of Neurological Disorders and Stroke says that low iron levels or anemia can induce symptoms of restless leg syndrome.  This is an important finding because many doctors under diagnose this insomnia related problem, wrongly attributing it to stress, arthritis, and aging. 

Of course, you should still speak to your doctor if you can’t sleep and think restless leg syndrome is  the culprit.  Also consider increasing iron intake, which can produce a significant reduction in restless leg syndrome.

Three sleep tips to reduce pain associated with restless leg syndrome include:

1.  Reduce use of caffeine, alcohol, and tobacco

2.  Develop a new sleep pattern (many restless leg syndrome sufferers see a drop in symptoms early in the morning).

3.  Take a hot bath and massage your legs right before you go to bed.

• Don’t keep toys in your child’s bed.  The bed is a place to sleep, not a place to play.  This may sound harsh, but too many toys and objects in a bed become distracting for the child.  Transitional objects like a blanket or favorite doll should remain in the bed.
• Don’t give your child foods with sugar and caffeine in them, especially in the late afternoon.  Hot chocolate, cola, candy, and other sugary foods will cause sleep problems for your child.
• Don’t send your child to bed as a threat.  Bedtime should never be a punishment.  You want your kids to feel good about bedtime, just like moms and dads do.  Kids sleep problems arise from the smallest things–don’t let the bedroom go from safe haven to jail cell.
• Don’t let your child watch TV in the evening.  In numerous studies, TV watching has been linked to poor sleep habits in children and adults.

Even if these “don’ts” seem obvious, you would be surprised how many children have sleep problems because parents don’t follow the routine.

The key is to continually teach your child good sleep habits. Our editors, who have raised 6 kids, now ages 6 to 16, believe these simple “Do’s” will help you and your little ones sleep better tonight:

• Make bedtime a time for you to have special interactions with your child.  You must make the child feel secure and loved, but be firm that it is bedtime.  
• Pay close attention to the time your child is beginning to slow down physically.  You should begin the night time routine about 15 minutes prior to physical exhaustion.  You want them in bed and ready for sleep prior to the inevitable “second wind” that drives parents crazy.
• The bedtime routine for all children, especially those who have trouble falling asleep, should remain as simple as possible.  It should be in the child’s bedroom, include an easy and quiet activity like sharing a book, and finish with a lullaby and maybe a kissing and cuddling routine.
• Keep a regular daytime routine.  Kids should wake up around the same time everyday; meals, activities, and nap times, should all be scheduled.  Kids thrive on routine!  Make them feel comfortable going to sleep at night by keeping a regular routine during the day.
• Start dimming the lights in the evening.  Light automatically stimulates the brain into waking up.  Dimming lights as bedtime approaches causes the brain to begin the evening shut down process.

Please let us know what routines work for you.  Moms like us need all the help we can get.  Also, see our list of “Don’ts” to estop sleep problems for kids and adults.

Almonds:  Almonds contain two calming ingredients:  Magnesium–which acts as a muscle relaxer–and tryptophan. Eating a handful of these nuts, which are also packed with protein, before going to bed can help you catch some Z’s.

Turkey Sandwich:  Why are we so tired after Thanksgiving dinner?  Turkey contains the natural sleep inducing amino acid, Tryptophan.  Eating a small turkey sandwich before going to bed can help produce sleep-like effects. The carbohydrates from the bread will stimulate the release of insulin, which will clear the bloodstream of amino acids that compete with tryptophan. This allows more of the natural sleep-inducing amino acid to enter the brain. It is then converted to serotonin and produces that much needed sleepy feeling.

Bananas:  An apple a day keeps the doctor away, but a banana after dinner makes you a sleep winner!  Bananas contain large amounts of tryptophan, which releases melatonin and serotonin. The release of these chemicals produces a natural sleep remedy. 

Warm milk:  Your mom probably told you that a small glass of warm milk helps you sleep. It’s true!  Milk is a great source of tryptophan, but the real reason this nighttime beverage can help you sleep may be psychological. If mom gave you warm milk when you were a child, it may bring on feelings of relaxation.

Oatmeal:  Not just for breakfast anymore, Oats are rich in carbohydrates, which allows tryptophan to enter the brain. Mixing your oatmeal with milk (see above) will give you a double dose of sleepiness.

Please post your own natural sleep remedies on our site.  We want to know what other foods and recipes help you sleep better.