Depression and anxiety are common psychological disorders that can affect sleep patterns. Moderate to severe cases of these disorders can be treated effectively with prescribed medications. However, for mild to moderate depression, anxiety and sleep disturbances, natural supplements prove just as effective. Consult with your physician before taking any supplements to discuss possible interactions and side effects.
St. John's Wort
St. John's wort is the most popular herbal supplement that Americans purchase, according to the University of Maryland Medical Center. St. John's wort treats mild to moderate cases of depression and causes fewer side effects than antidepressant medications such as Prozac and Zoloft. The supplement contains chemicals such as hyperforin, hypericin and flavonoids. How these chemicals effect brain chemistry remains unclear however, scientists hypothesize that St. John's wort increases levels of serotonin, norepinephrine and dopamine, neurotransmitters that induce feelings of contentment and happiness.
Valerian Root
Valerian proves effective to treat sleep disturbances such as insomnia or restlessness. The valerian root, available in capsule or tea forms, helps to lessen the time it takes to fall asleep. When ingested, valerian maintains a constant level of gamma aminobutyric aid, or GABA within the brain. GABA is a neurotransmitter, which inhibits neuronal signaling, meaning that it dampens neurological activity, thus quieting the brain and allowing restful sleep, according to Creighton University Medical Center.
Melatonin
The body naturally produces melatonin, yet it is also available as a supplement. When it becomes dark, the body begins to secrete melatonin, which signals that it is time to sleep. Supplementation with melatonin artificially raises melatonin levels, which signals the body to go to sleep. Melatonin proves useful to treat sleep disorders such as insomnia, but it is also effective for readjusting the body's internal clock. Melatonin may also decrease anxiety levels, according to MedlinePlus.
Kava
Kava is an extract from the stem of a plant. It proves effective in working as a muscle-relaxant, analgesic, anticonvulsant and anti-anxiety. The mechanism underlying the effects of kava in the brain remains unknown; however researchers think that it alters the limbic system, a portion of the brain that governs emotions. In high doses, kava can become toxic to the liver; therefore, consult a naturopathic physician or medical doctor before taking kava. To treat anxiety, the University of Michigan Health System recommends taking less than 240 milligrams of kava per day, divided it into two or three doses.
Fish Oil
Fish oil supplements contain omega-3 fatty acids. Since the body does not produce omega-3 fatty acids naturally, you must ingest them by eating fish or taking supplements. Omega-3 fatty acids decrease inflammation within the body and provide nourishment to the brain, which causes a decrease in depression, reports MedlinePlus.
