If sleep has plunged to the bottom of your to-do list, you're not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only six hours and 40 minutes. What gives? Blame crazy schedules and, of course, sleeping woes. Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. "These are safer and have fewer side effects than OTC medications," says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic and medical director of the national Fibromyalgia and Fatigue Centers. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation.

Magnesium and calcium

Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.

Wild lettuce

If you've suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It's also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.

Hops

Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.

Aromatherapy

Lavender is the trick here, as studies have proven that it aids in sleep. It's also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.

Melatonin

Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there's concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.

Yoga or meditation

Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.

如果睡眠已经变成了你要做的最后一件事情，你并不是唯一的人。虽然国家睡眠基金会建议每晚睡眠七至九个小时，但是一般的美国人只睡六小时40分钟。该归咎于什么？是疯狂的时间表，当然还有睡眠困难。在去药店买非处方（OTC）催眠药之前，试一下以下任一种自然催眠疗法。《从疲劳到幻想》一书的作者和国家纤维肌痛和疲劳中心的医学主任医学博士雅各布·泰特鲍恩说：“这些疗法与非处方药比起来安全且副作用小。”许多疗法不仅有助于入睡而且能够保持睡眠状态，但是它们也有可能促进肌肉的放松。

镁和钙

镁和钙都有助于失眠，同时服用，甚至更加有效。另外，服用镁就排除了任何因单独服用钙而发生的心脏问题的可能。每天晚上服用200毫克镁——如果导致腹泻就减少用量——和600毫克钙。

野莴苣

如果你经受过焦虑、头痛或肌肉或关节痛，你有可能已经熟悉野莴苣了。它在使人安静和减轻焦虑方面也是有效的——并且甚至可以减轻不宁腿综合征。当服用野莴苣补给品时，上床前服用30到120毫克。

啤酒花

喜欢喝啤酒的人无疑熟悉啤酒花的镇定作用。啤酒花是用于啤酒酿造的雌花。然而，出于睡眠的目的，这种提取物被广泛应用于作为应对焦虑和失眠的温和的镇静剂。入睡之前服用30到120毫克。

香薰疗法

薰衣草在这儿是个诀窍，因为研究表明它有助于睡眠。它也是一种世人、进入平静睡眠的廉价无毒的方式。找一种带有真正的薰衣草的喷液，在入睡前把它喷到枕头上。或者购买一个填有薰衣草的枕头。

褪黑激素

褪黑激素是控制睡眠的激素，所以无疑它会自然地引起睡眠。虽然有些专家推荐服用较大的剂量，但是研究表明较低的剂量更有效。另外，人们关心的是太大的剂量会引发毒性和增加患抑郁和不育的风险。入睡前服用0.3到0.5毫克。

瑜伽或冥想

选择温和瑜伽或拉伸瑜伽，而不是动力瑜伽或阿斯汤瑜伽，因为后者相反会使你变得兴奋。在床上试着做简易的瑜伽伸展动作，然后进行简单的冥想。闭上双眼，在随后的5到10分钟内，除了呼吸之外别的一概不注意。