Difficulty sleeping can affect many aspects of life. People who don't
get the recommended amount of sleep for their age groups can have a
myriad of negative affects.
Daytime crankiness, difficulty
concentrating, frequent illness, depression, and accidents are all
common problems associated with poor sleep habits.
For some
people, getting more sleep is not as easy as going to bed earlier. If
you suffer from insomnia, you know how wearisome it can be to lie in
bed, unable to sleep.
Doctors can prescribe medication to help,
but these medications have undesirable side effects. Stomach problems,
dizziness, daytime drowsiness, difficulty awakening, accidents, and poor
coordination are all common.
Not only do prescription sleep
medications have negative side effects, they also don't cause healthy
sleep. They cause sedation or unconsiousness--not the restful, healing
sleep you need.
But you don't have to choose between sleep
deprivation and unwanted medication--nature has provided us with many
natural remedies for sleeplessness.
Whether you want a little help
falling asleep occasionally or a long-term supplement that will help
restore your body's natural sleep rhythms, you should be able to find an
herbal sleep aid that will work for you.
Chamomile
Chamomile
is one of nature's oldest and gentlest herbal sleep aids. It is most
often drunk as a tea, which has a mild and pleasant taste. In addition
to promoting calm and restfulness, chamomile is also used in cases of
stomach irritation.
The benefits of chamomile works
when taken occasionally, and is mild enough that it can be used daily
for extended periods of time. It doesn't cause dependency, and has no
side effects. It may, though, be an allergen for people who are allergic
to daisies.
Experts are not sure how chamomile works to induce
sleep. US Pharmacist reports that apigenin, a flavonoid in chamomile,
may help to promote sleep, but that other components are probably also
involved.
Valerian
Valerian is a root that has long
been used as an herbal sleep aid. It has a characteristic smell, like
old socks, which comes from isovaleric acid. Valerian can be used to
help occasional sleeplessness, but is also particularly helpful taken
long-term.
Many studies have shown valerian root to be an
extremely safe and effective way to promote sleep. Patients who take
valerian report that they feel less anxious and nervous, and have better
rest at night.
Clearly, there are many benefits of valerian,
and it causes none of the negative effects on concentration and
alertness that prescription medications, thereby making it an excellent
choice for people who suffer from chronic insomnia. Very high doses may
cause certain side effects such as nausea, headaches, and dizziness.
Melatonin
Melatonin
is a hormone that the body produces at night. It is sometimes called
the "sleep hormone" because it is so important to healthy sleep. People
who are blind, who suffer from jet lag, or who live in places with
extended sunlight hours may have trouble sleeping because their bodies
do not produce enough melatonin.
Patients looking for a short-term
sleep solution may be helped by taking melatonin supplements, as will
persons whose natural wake/sleep cycles have been disturbed. Melatonin
is also helpful to people who are trying to wean themselves off of sleep
medications.
SAMe
SAMe (S-adenosyl-methionine) is an
amino acid derivative, and is found normally in the body. It is
typically used as an antidepressant, but is also commonly used to treat
chronic fatigue syndrome or as an herbal sleep aid. Its actions in the
body help to promote healthy sleep cycles, especially when taken daily
for several weeks.
Mario Kyriazis, M.D, author of The Anti-Aging
Plan (Element, 2000) explains that SAMe helps to promote sleep by
increasing serotonin, a nerotransmitter important to sleep and mood.
SAMe also works with the hormone melatonin to harmonize the body's
natural day/night rhythms. SAMe
is extremely safe, with no known serious side effects. Minor possible
side effects in high dosages may include nausea and gastrointestinal
discomfort.
Tryptophan
Tryptophan is an amino acid
that is a precursor to seratonin. Low seratonin levels can cause
irritability, anxiety, and sleeplessness, so adding more tryptophan to
your diet can help you relax and will promote healthier sleep patterns.
Many
foods naturally contain tryptophan. Increasing the amount of turkey,
cottage cheese, peanuts, soy, brown rice, or milk in your diet will help
your body to manufacture seratonin. Tryptophan supplements are also
available.
Choosing your supplement
With all of the
natural and herbal sleep aids available, it can seem tough to choose
one. The choices don't have to be overwhelming, though.
Some
supplements are meant to be used only occasionally, while others work
better when used long-term. Many supplements have additional benefits,
so it's often easy to pick one supplement to meet several needs.
Naturopathic physicians, dieticians, and herbalists can help you choose
the best herbal sleep aid for you.