| Natural
Remedy |
What
experts say about them |
| Melatonin |
 (What's this?)
Melatonin is shown effective for helping with insomnia.
Dose:
Take 3 mg from 30 minutes to 1 hour before bedtime.
|
| Valerian |
Studies show valerian can induce sleep and it seems to be helpful in
treating
insomnia. Combining valerian with hops gives better results.
Dose:
Studies show that taking 400 to 900 mg of the valerian root 30 minutes
to 2 hours before bedtime is helpful in inducing sleep.
|
5-Hydroxytryptophan
(5-HTP) |
5-HTP can be converted into serotonin by our body. Study shows that it
can increase Serotonin plays important roles in emotion and sleep.
Dose:
Take 100 to 200 mg one hour before going to bed.
Warning:
Do not take this if you are currently on anti-depressant medications.
|
Gamma-aminobutyric acid
(GABA) |
GABA is a neurotransmitter found in the braind that causes relaxation and reduces over-stimulation of the brain.
Dose: Take 100 to 200 mg three or four times daily.
|
| L-Theanine |
Green
tea is known to contain the amino acid L-theanine. Experts believe that
it can promote sleep.
One clinical study done in volunteers showed that
taking 50 to 200 mg caused drowsiness in 40 minutes.
Dose: Take 50 to 200 mg 30 mintues to 1 hour prior to bedtime.
|
Passionflower
(Passiflora incarnata) |
Passionflower relaxes the nervous system and is helpful in promoting
restful sleep.
Dose:
Take 500 mg 30 minutes to 1 hour prior to bedtime.
|
Hops
(Humulus lupulus) |
Combining hops with valerian
seems to improve sleep compared to placebo after 28 days of use.
Dose:
Take 300 to 400 mg of the herb 30 minutes to 1 hour before bedtime.
Results are better when combined with valerian.
|
| Lemon Balm |
One small study showed that taking lemon balm with valerian helped children
under the age of 12 with sleep problems and restlessness.
Dose:
The study used 80 mg of lemon balm extract with 160 mg of valerian root
extract. once or twice daily.
|
Magnesium
&
Calcium |
Helpful
Calcium and magnesium may be helpful in relaxing the body.
Dose:
Take in the evening with meals 500 mg of calcium and 250 mg of
magnesium.
|
| Vitamin B12 |
Helpful
(if deficient)
Vitamin
B12 is required for proper nervous function and low levels can cause
abnormal brain function including mood problems. Deficiency is common
in the older population.
However, if you are not deficient in this vitamin, taking more of it
does not seem to improve sleep-related problems.
Dose: Take between 500 to 1,500 mcg (micrograms) daily.
|
