If you enjoy a cup or more of coffee, tea or soda a few hours before going to bed, you may be experiencing the stimulating and sleep-impairing effects of caffeine. A 2008 article published in "Sleep Medicine Reviews" explains that caffeine not only disrupts sleep, it often leads to daytime drowsiness. The National Sleep Foundation adds that it takes as long as six hours for half the caffeine you've consumed to leave your body. This means that if you tend to go to bed at 10 p.m., you need to avoid drinking caffeine after 4 p.m., but you will still have about half the caffeine in your body at bedtime.
Valerian
Valerian is an herbal supplement available in capsule and tea forms at your local health food store. Although research on the use of valerian for sleep problems and anxiety is mixed, it may act as a mild sedative, according to the National Institutes of Health. According to the University of Maryland Medical Center, valerian appears to not only help some people fall asleep faster, but improves the quality of their sleep. Valerian, containing 0.3 to 0.8 percent valerenic acid, should be taken an hour or two before going to bed. Check with your doctor before using any herbal supplement.
Chamomile Tea
Chamomile, an herb used for thousands of years medicinally, contains a sedative chemical called apigenin, according to NYU Langone Medical Center. Apigenin also facilitates the relaxation of your muscles and may decrease feelings of anxiety that can be caused by caffeine. Human research studies have not supported the use of chamomile for sleep problems, however, the University of Maryland Medical Center explains that several animal studies have shown it to be effective. Chamomile tea appears to be relatively safe to consume in moderate amounts of up to 4 cups daily.
Melatonin
Melatonin is a hormone naturally produced by your pineal gland in response to darkness, thus eliciting sleep. Unfortunately, several factors, including working night shifts or drinking a caffeinated beverage too close to bedtime can alter the effects of melatonin. Melatonin supplements, explains Medline Plus, may help you fall asleep faster and, taken under your tongue, may help reduce anxiety caused by caffeine that can cause sleeplessness. The average dosage of melatonin for problems sleeping is .3 to 5 milligrams taken just prior to bedtime.
Carbohydrates
High-carbohydrate, low-protein foods like bread or cereal may help you fall asleep faster and offset the stimulant effect of caffeine. The University of Maryland Medical Center explains that carbohydrate-rich foods may encourage your body to produce more melatonin and serotonin. Both of these neurochemicals are associated with feelings of calm and improvement of sleep. Avoid consuming a large carbohydrate meal prior to bedtime however, as the additional digestive demands may further impair your ability to fall asleep.
References
- University of Maryland Medical Center: Insomnia
- NYU Langone Medical Center: Herbal Supplements to Treat Sleeplessness
- University of Maryland Medical Center: German Chamomile
- Medline Plus: Melatonin
- "Sleep Medicine Reviews"; Caffeine: Sleep and Daytime Sleepiness; T. Roehrs, et al.; 2008
- National Sleep Foundation: Caffeine and Sleep
- University of Maryland Medical Center: Valerian
- National Institutes of Health: Valerian
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