The stress of the everyday grind or drinking too much coffee and alcohol can be the cause of those sleepless nights, according to the University of Maryland Medical Center (UMMC), which goes on to note, however, that there's no one reason you suffer from insomnia. Dietary supplements may be more appealing than prescription benzodiazepines, which may result in dependence and come with a host of unpleasant side effects during your waking hours, such as drowsiness, dry mouth and problems concentrating. Keep in mind that dietary supplements do not go through the same stringent approval process by the U.S. Food & Drug Administration as do prescription sleeping aids and cannot purport to help you treat your condition. Please talk to your doctor before using dietary supplements to treat insomnia and other sleeping difficulties.
L-tryptophan
L-tryptophan may raise your seratonin levels, making it easier for you to fall asleep, says the UMMC. However, this supplement may interact with certain types of antidepressants, specifically selective serotonin reuptake inhibitors (SSRIs) and monoamine oxidase inhibitors (MAOIs), and cause pronounced side effects. Also problematic with l-tryptophan is lack of quality control; according to Drugs.com, some people who took the supplement died from eosinophilia-myalgia syndrome (EMS) in the late 1980s. The supplement was sold by a Japanese company. Since that time, the FDA has limited the amount of l-tryptophan available in the U.S.
Although there have been no recent deaths from EMS, take extra caution when using this product. Avoid purchasing it online, especially if it is made overseas. A related supplement is 5-hydroxytryptophan (5-HTP), which is made from l-tryptophan. This supplement has also been associated with EMS. Because of the concern that these supplements may not be appropriate for those with various medical conditions, please talk to your doctor before using l-tryptophan or a 5-HTP supplement.
Melatonin
Melatonin is a popular supplement recommended for insomnia, but research suggests that it may be more beneficial for people trying to regulate their circadian rhythms, such as those who do shift work, experience jet lag or suffer from seasonal affective disorder (S.A.D.) caused by insufficient exposure to daylight. Melatonin, a hormone produced in the human brain to regulate your circadian rhythms, may help you get to sleep better if you cross multiple time zones than it will for insomnia, states the UMMC. Side effects of melatonin include drowsiness, so don't drive or operate heavy machinery until you get used to taking it, advises the Memorial Sloan-Kettering Cancer Center. Avoid taking melatonin if you also take the prescription drugs nifedipine and fluvoxamine.
Other Herbs
Herbal supplements can help you relax and unwind before bedtime. The UMMC indicates that rhodiola, kava kava, valerian and chamomile are popular herbs used to promote sleep. Do not use kava kava if you have liver problems or are a heavy drinker. If you're allergic to plants in the daisy family, you may be sensitive to chamomile as well. These herbs are available in a variety of dry and liquid preparations, including tablets, capsules, tinctures and glycerites. You can also steep 1 tsp. of the dried herb in a cup of hot water for up to 10 minutes for leaves and flowers or 20 minutes for roots, says the UMMC.
