Most people have a sleepless night once in a while, but can catch up on missed hours of dozing during naps or by going to bed early the following night. For people who suffer from insomnia, however, the inability to fall asleep and stay asleep is a persistent problem that can interfere with everyday life. Some herbs and vitamins sold as nutritional supplements can help with insomnia, and examining a few of these is a key step towards getting a good night's sleep.
Chamomile
The flowers of the chamomile have been used for centuries for its medicinal properties, according to the University of Texas at El Paso. This fragrant herb is often prepared as a tea or sold in supplement capsule formulations, and possesses properties that can help with insomnia. Although the University of Maryland Medical center reports that scientific evidence for chamomile's sleep-inducing properties is lacking, the herb does have anxiolytic, or anti-anxiety properties, which can help someone relax before bedtime and hence fall asleep more readily.
Valerian
The powdered root of the valerian plant is another herb used for insomnia, and--like chamomile--is available in teas as well as in supplements. This herb has a pungent aroma, however, so it is generally used in capsule preparations. Scientific studies support the use of valerian root as an herbal remedy for improving a person's ability to fall asleep and stay asleep, although the UMM Medical Center advises that valerian only be used short-term to treat insomnia--generally for no longer than four to six weeks.
Vitamin B and Magnesium
Both vitamin B and magnesium are listed by the University of Michigan Health System as having limited effectiveness for treating insomnia. Again, scientific evidence does not strongly support the use of these two essential nutrients for helping people with sleep difficulties, although a deficiency of the vitamins may contribute to insomnia.
Melatonin
A popular over-the-counter nutritional supplement, melatonin can be useful for certain aspects of insomnia, reports the National Institutes of Health. Melatonin supplements boost the amount of the hormone melatonin in the brain, and since levels of melatonin are highest at bedtime, taking this nutritional supplement may help someone with insomnia fall asleep. Melatonin is also useful for insomnia related to jet lag, since it can help "reset" the brain's sleep cycle.
5-HTP
A chemical precursor to tryptophan in the brain, 5-Hydroxytryptophan--often referred to as simply 5-HTP--is another nutritional supplement which may be useful for insomnia in certain individuals. 5-HTP supplements may take up to six to twelve weeks to begin working, reports the UMM; however, it can help bring about a deeper sleep for people struggling with insomnia.
Physician's Advice
It is always a good idea to talk to a physician about insomnia, since doctors can help determine the cause, rather than simply treat the symptoms of this sleep disorder. While herbs and vitamins can be useful for insomnia, they are not a cure, and chronic insomnia may be a sign of underlying health problems that require a physician's attention.
References
- National Center for Complementary and Alternative Medicine: Sleep Disorders and CAM - At a Glance
- University of Maryland Medical Center: 5-Hydroxytryptophan (5-HTP)
- National Institutes of Health MedlinePlus: Melatonin
- University of Texas at El Paso: Chamomile
- University of Michigan Health System: Insomnia
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