Two Natural Sleep Remedies for Insomnia
Are These Insomnia Solutions a Safer Alternative?
Apr 27, 2009
There’s nothing more frustrating than tossing and turning into the wee hours of the morning. Such is the plight of those who suffer from insomnia, a condition that affects up to forty percent of people at some point in their lives. In some cases, the condition becomes chronic creating sleep problems and other health problems that can last for years. While prescription sleep medications seem like an easy answer, the side effects can be significant and there’s always the risk of medication dependence. For this reason, natural sleep remedies for insomnia are needed. Are there natural ways to sleep better at night? Two natural sleep remedies for insomnia appear to hold some promise according to recent medical studies.
Natural Sleep Remedies for Insomnia: Valerian
This herbal remedy for insomnia has recently gained credibility in medical circles for its ability to promote better sleep. Several double-blind trials have shown that valerian works better than a placebo for enhancing sleep quality. In fact, it was shown in one study that valerian was as effective as a benzodiazepine drug in terms of promoting sleep quality. It appears to be most effective when used on a continuous basis rather than episodically to treat insomnia. Side effects with use of this herb are minimal and may include mild digestive upset and dizziness. Unlike many prescription sleep medications it doesn’t cause early morning grogginess or fogginess. It also has anti-anxiety properties which can be useful if stress is playing role in reducing sleep quality. If the goal is to sleep better at night, this herb has the potential to help with minimal risk of side effects.
Natural Sleep Remedies for Insomnia: Melatonin
Melatonin is a hormone produced naturally by the pineal gland. This hormone helps to control circadian rhythms and the sleep-wake cycle in humans and animals. Studies have demonstrated its effectiveness for controlling insomnia, particularly insomnia associated with jet lag. As people age, melatonin levels go down which may account for the high frequency of sleep problems seen among the elderly. When it comes to natural sleep remedies for insomnia, melatonin appears to be a safe alternative although side effects such as vivid dreams, mood changes, depression, and dizziness have been reported. These symptoms can usually be minimized by taking a low dose. Most health food stores sell melatonin in one and three gram tablets, a dosage which is higher than what is recommended. MIT researchers have discovered that the optimal dosage is around 0.3 mg. per night. Doses above this level are actually less effective at inducing sleep and may increase the risk of side effects.
Natural Sleep Remedies for Insomnia: The Bottom Line?
While these two natural remedies for insomnia show some promise, they should always be used under a doctor’s care for safety reasons. To sleep better at night, consider giving these natural supplements a try.
References:
Prescriber’s Letter. August 2000
