Routinely getting a good night's sleep not only leaves you feeling refreshed, but is essential to good mental and physical health. If you're having trouble sleeping, natural herbs and nutrients such as carbohydrates and valerian may help you nod off, usually without the undesirable side effects and morning-after grogginess caused by some prescription sleep medications
Carbohydrates
Eating a light snack (under 200 calories) rich in carbohydrates may help you nod off. Carb-rich foods may help boost the production of the sleep-inducing brain chemicals serotonin and melatonin, according to the University of Maryland Medical Center. Try eating a snack like pasta with a bit of cheese, oatmeal cookies and milk, or cereal about an hour before bedtime. A lot of people still tout tryptophan, an amino acid found in protein-rich foods such as turkey and in dietary supplements, as a sleep aid, but the amount in food won't make you sleepy. Carbohydrates help boost the ability of the tryptophan in your body to cross the blood-brain barrier and help create serotonin and melatonin, according to Ask Dr. Sears.
Valerian
For centuries, people have used the roots and underground stems of this smelly perennial to aid sleep and calm anxiety. Studies of valerian's effectiveness as a sleep aid have produced mixed results, according to the Natural Standard, which conducts peer reviews of complementary remedies. Valerian seems to work better as a long-term sleep aid, with the effects increasing over four weeks, says the NS, rather than a single-dose remedy. Use this supplement under medical supervision since it may react with other sedative medicines.
Kava Kava
There's some early evidence that kava kava may help treat insomnia, according to the UMMC. However, kava has been associated with liver damage. It's not clear whether the problem lies with kava kava itself or its interactions with other drugs. Because of the uncertainties, most medical professionals recommend avoiding it.
Lavender
Folklore holds that putting lavender flowers in your pillow will help you fall asleep. You may prefer a little lavender oil in the bath before bedtime. Germany's Commission E, which regulates herbal remedies, has approved lavender flower tea for insomnia and restlessness. The Natural Standard reports that there's some evidence lavender aromatherapy might help treat anxiety and help bring on sleep, but further research is needed.
Other Calming Herbs
Traditionally, herbalists have recommended lemon balm, passion flower, chamomile, hops and American skullcap (not to be confused with Chinese skullcap, used for entirely different conditions) as calming herbs that may help you fall asleep. You can buy them alone, but they're often combined with each other and with other herbs, especially valerian, in herbal sleep aids.
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