If you have trouble falling asleep or maintaining sleep at least three nights a week, you may suffer from insomnia. Insomnia has many possible causes: anxiety, stress, depression, excessive caffeine intake or an event that disrupts your circadian rhythm, the body's internal regulatory clock. Prescription sleep aids are heavily advertised in the media, but alternative sleep remedies offer a natural way to relieve insomnia. However, always check with your health care practitioner before taking any sleep aid.
Melatonin
The hormone melatonin functions to maintain circadian rhythm, telling your body when to fall asleep and when to wake up. Taken as a supplement 30 to 60 minutes prior to bedtime, melatonin helps people fall asleep faster and stay asleep longer, explains the University of Maryland Medical Center. The effect is most pronounced in those over the age of 55 or in jet-lagged individuals who have crossed five or more time zones. A typical dose is 1 to 3 mg, but follow the advice of your health care provider for best results.
Valerian
Valerian is a perennial herb with a long history of medicinal uses, primarily as a sleep aid. The National Institutes of Health Office of Dietary Supplements states that valerian, ingested either as a tea or dried and in capsule form, may decrease your time to fall asleep, help you stay asleep and increase your sleep quality. Dietary supplements such as valerian are not regulated by the U.S. Food and Drug Administration, so you may have to experiment to find the correct preparation to treat your insomnia. While few adverse events have been associated with valerian, check with your doctor before use if you take any medication that has a sedative effect or if you are pregnant or nursing.
Chamomile
Chamomile tea is commonly consumed for its calming, sedative effect. According to Iowa State University, chamomile causes drowsiness and relaxation in humans, which may lead to better sleep. While considered safe for most people, chamomile is contraindicated if you take blood-thinning medication, as chamomile also shows anticoagulant properties. Pregnant women should not use chamomile as it may act as a uterine stimulant. Also, avoid chamomile if you are allergic to ragweed or to plants in the daisy family.
Passionflower
When made into a tea or infusion, the leaves, flowers and stems of the passionflower plant provide a calming, anti-anxiety effect. While not as powerful a sedative as valerian, explains the University of Maryland Medical Center, passionflower is often combined with other calming herbs for an additive effect. Use with a doctor's supervision, however, if you take any sedative or anticoagulant medications, as passionflower may increase the effects of these drugs.
