People experience sleep problems at different times in their lives. Whether you're stressed, anxious, jet lagged or off your normal sleep cycle, you may have difficulty falling asleep, staying asleep, or experiencing a deep, restful sleep. Some people may also experience chronic insomnia, either from depression, advanced age or even unknown causes. Certain vitamin and herbal supplements may help you improve your sleep. Always consult your physician before taking any supplements, because they may interact with other medications that you're taking or certain health conditions.
Melatonin
Taking melatonin supplements may help improve your sleep. Melatonin is a hormone that helps regulate your body's sleep-wake cycle, or internal "clock.". Your body's production of melatonin is affected by your exposure to light and darkness, explains the University of Pittsburgh Medical Center. Your body decreases its production of melatonin when you're exposed to more light and increases melatonin when you're in darkness, so taking this supplement may be particularly helpful for people who have trouble sleeping due to shift work at night or jet lag. "Taking melatonin as a supplement seems to stimulate sleep when the natural cycle is disturbed," explains the University of Pittsburgh Medical Center. Also, as the body ages, it produces less melatonin, so this supplement may help treat sleep problems in middle-aged and elderly adults. The University of Maryland Medical Center recommends taking 1 mg to 6 mg about one hour prior to bedtime for better sleep.
Valerian
Taking valerian may help you fall asleep faster and improve the quality of your sleep, according to the Mayo Clinic. Valerian is the most popular herbal supplement for treating insomnia and doesn't cause the same side effects as prescription sleep medications, points out the University of Michigan Health System. Take 400 mg to 1,600 mg of standardized valerian extract at bedtime to improve sleep, advises the University of Maryland Medical Center.
L-Tryptophan
Your body converts the amino acid L-tryptophan into serotonin, which may help improve your sleep, according to the University of Michigan Health System. L-tryptophan can help you fall asleep and prevent you from waking up during the night, causing you to sleep deeper. Taking 5-hydroxytryptophan, or "5-HTP," which is made from tryptophan may also produce the same effects. Due to their effects on serotonin levels, L-tryptophan and 5-HTP are particularly helpful in improving sleep in people who experience sleep problems due to depression. The University of Maryland recommends taking 1 gram of L-tryptophan immediately prior to bedtime for better sleep.
Kava Kava
Kava kava supplements can help to promote relaxation and improve sleep. Kava kava is an herb that is typically used in traditional medicine to treat anxiety. Some herbal supplements that are used to treat anxiety are also used for treating insomnia, explains the University of Michigan Health System. Therefore, kava kava is likely most effective at improving sleep in people who have sleep problems due to anxiety and nervousness. The University of Maryland Medical Center suggests taking 100 mg to 250 mg of kava kava standardized extract on an as-needed basis, up to three times daily, to induce relaxation.
