According to the Mayo Clinic, if you have trouble falling or staying asleep, you're suffering from insomnia. Insomnia is prevalent in our society, but many adults boast about how little sleep they require. However, everyone works and feels better after a full night's sleep, and proper sleep is essential for immune system function and weight control. Luckily, there are a number of natural methods for solving your sleep problems.
Diet
While it's obvious, it needs to be said: Avoid caffeine and nicotine within six hours of bedtime. According to Dr. James Balch and Dr. Mark Stengler of "Bottom Line's Prescription for Natural Cures," you should avoid drinking alcohol two hours before bed. While alcohol has a sedative effect, it prevents you from reaching deep, restful sleep. For dinner, eat whole grains and foods high in tryptophan, such as turkey, tuna and soy. The Mayo Clinic notes to avoid large late-night meals, but a small snack may help you fall asleep easier.
Lifestyle
The Mayo Clinic also recommends a number of lifestyle changes that can make a big impact in the quality of your nighttime sleep patterns. One of the biggest is to maintain a regular sleep schedule, even on the weekends. This lets your body know when it's time to start shutting down. Don't stay in bed if you can't fall asleep. Get up and read until you feel drowsy, but don't read or watch television in bed. Although not getting enough sleep at night will make you want to take naps during the day, try not to nap. If you nap, do so for no longer than 30 minutes. While exercise gives you increased energy in the long run, a vigorous workout earlier in the day almost always assures a good night's sleep.
Supplements
In "Healing Without Medication," Dr. Robert Rister suggests a number of supplements that can help you get to sleep. L-tryptophan and 5-HTP are both converted into the neurotransmitter serotonin, which is one of the main initiators of sleep. You can take from 100mg to 300 mg of either. However, L-tryptophan can be converted by the body into niacin, so if you choose L-tryptophan, also take 100mg of niacin; 5-HTP can't be converted into niacin and also crosses the blood-brain barrier more easily. Rister also suggests melatonin, which he notes is especially effective for people over the age of 50. The most effective dose is 0.3mg. Rister suggests taking these supplements an hour before bed with a glass of juice.
Herbs
In "Solve It With Supplements," Dr. Robert Shulman recommends drinking chamomile tea made from dried tea or fresh flower heads. Chamomile has a soothing sedative effect. He also recommends lavender tea, which also has a sedative effect. In fact, the smell of lavender also has this effect. Valerian has long been used to treat sleep problems. Schulman recommends taking 300mg to 500mg of valerian in a capsule. In "1000 Cures for 200 Ailments," herbalism expert Dr. David Kiefer actually recommends blending each of these herbs and catnip in equal parts to make a stock of tea to drink every night. Drink two cups of tea made from 2 tbsp. of the combined herbs 30 minutes before bed.
References
- The Mayo Clinic: Insomnia
- "Bottom Line's Prescription for Natural Cures"; James F. Balch, M.D., and Mark Stengler, N.D.; 2004
- "Healing Without Medication"; Robert S. Rister; 2003
- "Solve It With Supplements"; Robert A. Schulman, M.D.; 2007
- "1,000 Cures for 200 Ailments"; Dr. Victor Sierpina, Ed.; 2007
