Coffee and other caffeinated beverages can be a godsend, but they can only promise to energize one so much. For the restless and sleepless, the central nervous system stimulant will deliver a sufficiently energy boost before concluding with an inevitable crash Fortunately, there are numerous natural remedies to deal with profound exhaustion and restlessness.

Reports show that we’re getting far less sleep than we were just three decades ago, most Americans acquiring an average of about 6.7 hours of sleep during any given weekday. This escalating trend of American being tired seems tireless. National Sleep Foundation has confirmed that the number of people getting eight hours or more is dwindling, leading to stress, which is associated with sleep deprivation, anxiety, depression, and sleeplessness. December 2013, Gallup communicated that 40 percent of Americans get less than the recommended amount of sleep.

Serotonin, melatonin, 5-hydroxy L-Tryptophan (5-HTP), and tryptophan are necessary for the body’s biological clock to run smoothly and for a restful night’s sleep. Interruptions to that conversion of serotonin into melatonin mean less time resting in your cozy bed and more time obsessing over why others are getting more rest than you. The following natural remedies should help with that:

Turn off the Lights: It’s a fact that our bodies are programmed to produce higher levels of melatonin when it is dark, lessening when there is light. So, you’ll be better able to sleep if there are no lights and no screens.

Drink Tart Cherry Juice: Cherry juice is a natural sleep aid that’s filled with tryptophan, which is an essential amino acid. It’s the only amino acid that can convert serotonin into melatonin, which helps prompts drowsiness, lowers the body temperature, and syncs the central nervous system to the biological clock. But remember lights off. This process is inhibited by light.

Valerian: The roots of the Valerian plant can be used as a sleep aid and a sedative. It manages to regulate the action of nerve cells, offering a calming effect by increasing the GABA (gamma-aminobutyric acid),.

Consider Feng Shui: So much more than rearranging your space to look appealing, rearranging a space maximizes the flow of good energy and it can lead to a restful night’s sleep. The bed should be easily accessible from all sides, the air in the room should be kept pure, natural light should be allowed in, the bed should be positioned so that it faces the door, and the room should be kept clear of clutter.

Acupuncture: The traditional form of Chinese medicine has long been considered an important healing practice in the world. The insertion of thin needs can open up blocked channels, and signal the release of neuroendocrine chemicals, which helps you to fall asleep.

Remove Your T.V. From the Bedroom: Simple as that. Remove your T.V., which distracts you from receiving the luxurious sleep that you absolutely deserve.

Warm Bath: A few drops of aromatic essential oils added to a tube of warm water can help to wash away the day’s stress. So, you may want to relax into a pool of sudsy water to ease your mind ahead of sleep.

Set A Schedule: If you relax into a schedule it will be easier for you to transition from being awake to being asleep because your body craves ritual. Meditate every night, drink tea every night or read a passage from a good book every night.

Chow Down On a Banana: Bananas aren’t only delicious, but they contain tryptophan, and potassium and magnesium as well, which is just excellent. Magnesium helps to relax your muscles.

Eat Healthy Carbs: This doesn’t mean you should run for the pasta with a side of garlic bread. Instead eat apples and veggies loaded with carbs, such as corn, carrots, and apples. Carbs and the release of insulin make it easier for tryptophan to cross the barrier into the cerebrospinal fluid.

Some other tips include making a lavender sleep sachet, sipping chamomile, using lemon balm, drink down some hops (not in the form of beer), sip warm milk, try a sleep mask, and create a sleeping schedule. The Sleep Cycle app, which is an alarm clock that tracks your sleep patterns and wakes you during the light sleep, is yet another response to the sleep deprivation experienced by the public.