Being tired is not always enough to ensure you will get a good night's sleep. For many, restful sleep is not always possible because of work, stress, illness or other factors. And although there are a number of prescription medications available to induce sleep, there are many who cannot tolerate the side effects. Fortunately, there are natural remedies available to help you get quality sleep without feeling groggy in the morning.
Kava Kava
Kava kava is a popular Polynesian herb that is used in ceremonial settings. It is also used by herbalists to treat anxiety, stress and insomnia. It has sedative properties, and can help induce sleep during times of stress. It can elevate mood and help produce a feeling of relaxation. According to the University of Maryland Medical Center, studies show that kava kava may be useful in the treatment of anxiety, insomnia and related nervous disorders. It should not be combined with alcohol or other sleep medications. The standard dose is 150 to 300mg, one to three times per day.
Valerian
Valerian is a flower that is native to Europe, Asia and North America. The root of the plant is used by herbalists to treat hyperactivity, sleep disorders, fibromyalgia and chronic pain. The Clayton College of Natural Health Herb Guide states that it has sedative, anti-convulsive, hypotensive, tranquilizing, neurotrophic (nerve regulating) and anti-aggressive properties. It can help lower blood pressure, and relieve nervousness, stress and anxiety. It is especially helpful in relieving stress-related insomnia. Because of its tranquilizing effects, it should not be taken with alcohol. The standard dose is 200mg, three to four times per day.
5-HTP
Another common, but somewhat controversial, natural remedy for both insomnia and depression is an amino acid called 5 Hydroxytryptophan, or 5-HTP. It is the precursor to seratonin and melatonin, which help regulate moods and sleep cycles. It can be found in trace amounts in cheese and turkey. There has been quite a bit of research done on the supplement, but with mixed results. One study published in "Electroencephalography and Clinical Neurophysiology" showed that 5-HTP increased REM (rapid eye movement) sleep in normal patients by 53 percent when compared with a placebo. This means that instead of just helping individuals fall asleep, the supplement actually improves the quality of sleep. There are no known adverse effects of 5-HTP. The typical dose is 50mg, one to three times per day.
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