Sleep is a state of deep rest required for proper functioning of the mind and body. Quality sleep is vital to the health of many body systems, including the brain, muscles and immune system. Many factors can interfere with the amount or quality of sleep a person obtains, including insomnia, sleep apnea and other disorders. There are many natural remedies that can help induce sleep, some of which may be less likely than pharmaceutical treatments to cause unwanted side effects.
Passionflower
Passionflower is an herb with sedating and relaxing qualities. It has been used traditionally to treat anxiety, insomnia and opiate withdrawal symptoms and can be useful for pain caused by muscle spasm. According to the National Institutes of Health, passionflower extract is an effective remedy for insomnia and may also help relieve the nervousness and irritability associated with sleeplessness.
The typical dose of dried passionflower is 1 tsp. up to three times daily. Side effects include sedation, nausea and possible interactions with other herbs and drugs. Passionflower can be brewed into a tea or taken in supplement form for its sedating effects.
Valerian Root
Often advertised as "nature's Valium," valeriana officianalis---better known as valerian root---is a helpful remedy for sleep problems. It works by increasing the activity of GABA, which is a neurotransmitter involved in nerve impulse transmission and muscle tone. Other substances with similar effects include alcohol, benzodiazepines and sedatives. According to the National Institutes of Health, valerian may help improve sleep quality while reducing the time it takes to fall asleep.
Valerian may cause drowsiness and should not be taken with other CNS depressants like alcohol or sleep aids. For insomnia, take between 400 and 900 mg. about 30 minutes before bedtime.
Calcium/Vitamin D
Warm milk is a well-known folk remedy for insomnia, largely due to the calming properties of the calcium it contains. While its main purpose is strengthening bones and teeth, calcium is also needed for nerve impulse transmission and healthy functioning of blood vessels and muscles. It is often touted as an important supplement for people with RLS (Restless Leg Syndrome), which leads to sleep disruption by causing uncontrollable movements and sensations in the legs. Vitamin D is needed for proper absorption of calcium and is included in many supplements and foods containing the mineral.
The recommended daily intake of calcium is 1,000 mg. For best absorption, choose calcium with added vitamin D, and take magnesium supplements separately. Sesame seeds, salmon and dairy products like yogurt and cheese are excellent food sources of calcium.
