Set Your Snooze Control With Herbal Supplements

Author: Darrell Miller

Article:
Over one-third of adults say that they have symptoms of insomnia
over the course of any one year. Unfortunately, about 10-15
percent of adults struggle with chronic insomnia. Lack of sleep
can be traced back to too much stress, anxiety, caffeine, and
discomfort from a medical problem, depression, work shift
issues, or travel. For some people, insomnia presents itself as
trouble falling asleep, while others have trouble staying
asleep, and still others wake up too early. It all comes down to
the same thing, people aren't getting enough restorative sleep,
which leaves insomniacs feeling tired, irritable, and unfocused
all day.

Before pharmaceutical sleeping pills were on the market, herbs
were the treatment of choice to cure a restless night. As the
list of adverse effects to sleeping pills grows longer and
longer, herbal sleep aids are again becoming the option of
choice. Valerian has been known to give insomniacs better sleep
for more than 1,000 years as it eases stress and has been
scientifically documented for its sedative effect. Even better,
valerian is non-addictive and includes no morning hangover from
using it. A study on valerian extract found that the time to
fall asleep can be reduced to that of what prescription
sedatives promise. Earlier in the year, a similar study found
that the combination of valerian and hops shortened the time it
takes to fall asleep in a group of twenty-seven insomniacs from
what was almost an hour to just about twelve minutes. Chamomile
tea has a soothing, sedative effect and is still a pleasant
drink. Additionally, chamomile can be used for anxiety and to
soothe intestinal upset such as indigestion and heartburn. Other
mildly sedating herbs include lemon balm, catnip, passion
flower, and skullcap. Still other herbs to consider include
corydalis, which encourages feelings of relaxation, in turn
helping people to fall asleep, and lavender oil, which acts as a
great calming agent.

Green tea, which contains L-theanine, has a calming effect in
the body and also strengthens immunity. When feelings of anxiety
interfere with sleep, help can be found by taking L-theanine
about an hour before one's desired bedtime, as L-theanine
interacts with the brain receptors that are associated with
relaxation, therefore inducing a relaxed state of mind.

Serotonin also plays a huge role in sleep, while 5-HTP helps to
make this chemical. Studies have proven that by taking 5-HTP,
insomnia can be helped a great deal in terms of sleep quality
and longer REM sleep periods. About 100-300 mg of 5-HTP should
be taken before bedtime for most people. Since some people can
feel a little nauseous when first taking 5-HTP, starting with 50
mg for the first few nights and building up to higher doses is
advised. Some reports of vivid dreams and even nightmares have
been reported fro taking large amounts of 5-HTP and those people
who are taking anti-depressants should not take 5-HTP.
L-Tryptophan is an amino acid that is converted into serotonin
and has been proven to be a successful remedy for insomnia.
Although this supplement was unavailable for several years, it
is now back on the market.

Melatonin also plays an important role in regulating the body's
clock as it is secreted for several hours each night. People
with insomnia tend to have lower levels. Therefore, taking
supplemental melatonin, especially in a time-release form, an
hour or so before one's desired bedtime can help to get back
into a better sleep schedule. Lastly, magnesium can help resolve
sleep issues, especially in those people who have sleep problems
because of restless leg syndrome (RLS).

No matter what herbal supplement or mineral you decide to use,
always consult your health care practitioner before adding
vitamin supplements and herbs to ones diet while taking
prescription medication. The above mentioned herbal supplements
can be found at your local or internet health food store.

About the author:
More information on target="_new">herbs and herbal supplements can be found at
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