Natural Supplements For Insomnia

Even though it may be common to have an occasional sleepless night, if you suffer from insomnia, then you’re lacking sleep on a regular basis. Chronic insomnia (which can last a month or more) can also be a symptom of other medical conditions such as lung disease, sleep apnea, depression, or diabetes, to name a few. So, its important before you begin any natural remedies to consult with your doctor first.

Anyone can have trouble sleeping every once in awhile (I know I do!) and at times, using supplements to help you sleep is better than tossing and turning or relying on a prescribed sleep drug or an over-the-counter (OTC) medicine.

FOOD TO AVOID BEFORE BEDTIME
You should first start with your diet, which means that you must cut out caffeine (definitely stop consumption of all caffeine products at least 3 hours or more before you go to bed). Not only does coffee have caffeine, but other sources include sodas, tea, chocolate and cough/cold and OTC medicines.

You should also avoid or cut down on sweets and high sugar foods and beverages. Sugary products interrupt sleep during the night as your blood sugar levels fall, so try to avoid your sweets close to bedtime. You should limit them anyway for obvious reasons.

FOODS THAT HELP YOU SLEEP
You can also try eating foods with carbohydrates which may help you sleep. Whole grain crackers or a piece of grainy bread may do the trick. Eat this light snack right before bedtime.

VITAMINS AND MINERALS TO HELP YOU SLEEP
The following is a list of vitamin, mineral, amino acid, and herbal supplements that may help you sleep better:

1) Magnesium – Eating magnesium-rich foods such as almonds, cashews, pine nuts, blackstrap molasses, dark leafy green vegetables, halibut, tuna, bananas, dried figs, prune juice, milk, low-fat yogurt, whole grains, and chickpeas, to name just a few, are good in helping you sleep. If you are deficient in this important mineral, you may suffer from anxiety, muscle tremors, irritability, constipation, pain and also have trouble sleeping.

2) Calcium – This important mineral can help you sleep when you take it with foods and combine it with a magnesium supplement. That’s why a little warm milk before bed might make you sleepy.

3) Vitamin B6 (Pyridoxine) - This vitamin may help you sleep. The dose is 50 to 100mg per day. You can get this supplement at any health food store. B6 is needed to make serotonin, which is needed to produce the hormone melatonin.

4) Vitamin B12 – This is a very important vitamin and may help people with insomnia. Your should take 25mg per day. You can also take it with pantothenic acid, also known as vitamin B5. Pantothenic can be found in your B complex vitamins. If you do not get enough B12 in your diet, you may experience memory loss, confusion, and fatigue. Sunflower seeds, bananas, and walnuts are a few of the foods that contain vitamins B12 and B5.

5) Folic Acid – You should take 400 micrograms per day of this supplement because if you don’t get enough of it, you may have trouble sleeping on occasion. Green leafy vegetables, orange juice, fortified breakfast cereals and beans contain this important supplement.

6) Copper – In some studies, it has been found if you take a 2mg copper supplement every day, you may fall asleep quicker and naturally and also wake up feeling more refreshed. Some foods highest in copper are seeds, nuts, vegetables, and shellfish products.

HERBS TO HELP YOU SLEEP

1) Valerian – This herb has been used a long time as a possible treatment for insomnia. Valerian is not thought to be addictive or cause that groggy feeling in the morning like some sleep drugs can do. I’ve tried the Valerian liquid extract an hour before bedtime (this is when you should take it) before and it did seem to help, but it will not work for everyone. It can take around two or three weeks to actually help you sleep, but you definitely should not take it more than three months in a row. This herb is available in liquid, pill, or tea form.

You may also experience a few side effects (I never did) with valerian such as dizziness, headache, or a little indigestion. You should not take this herb if you take a lot of medications, for instance, antihistamines and sedatives, but always check with your doctor first if you are unsure. Of course, you should not drive before you take it, take it with an alcohol beverage, if you have any liver problems, or right before or after any surgery you may have.

2) Lavender – You can buy lavender as a tea or as an essential oil. Lavender oil makes a great massage and/or bath oil. A candle with the lavender scent is also nice.

3) Lemon Balm – This wonderful lemon-scented herb grows like crazy in a garden (I have to keep cutting mine back because it grows so fast. I love its lemon scent when you rub the leaves between your fingers). This calming herb is available as a tea, liquid extract, or in capsules.

4) Chamomile – Make a cup of chamomile tea and sip before bedtime to help you fall asleep. This herb has a very soothing fragrance to it.

OTHER HELPFUL SLEEP SUPPLEMENTS

1) Melatonin – This hormone is found naturally in the body and is secreted by the pineal gland (a tiny gland in the center of your brain). Melatonin helps your body to regulate the times you fall asleep and wake up. Less of it is produced as we get older (it figures), which is why its important to supplement with melatonin. There are no important side effects if you use melatonin for three months or less, but some people with depression or other serious disease should not use this hormone. Pregnant and nursing women should definitely not use it. Melatonin should be taken about 30 minutes before you go to bed.

2) L-Tryptophan – This amino acid is essential and you can’t live without it. Its a precursor to serotonin which is then converted to melatonin. Beware though, even though tryptophan has good benefits, its been associated as a possible cause for schizophrenia for some people who can’t metabolize it properly.

RELAXATION TECHNIQUES FOR INSOMNIA

These types of techniques (and there are many) may help you fall asleep faster, prolong the time you stay asleep, and make you feel like you actually got a good night’s sleep.

1) Meditation – This is a good way to relax before your bedtime. Try to quiet your mind for 10 to 20 minutes before light’s out. You may find repeating a word or phrase, mantra (what I do), will help you meditate or at least begin to relax you. Watching television before you go to sleep is too stimulating so try to avoid this.

2) Reading – Read for 20 minutes or so is another good way to relax before falling asleep. This always works for me.

Visualization Techniques – You can also try visualization techniques such as imagining yourself lying on the warm sand of an exotic beach, listening to the soothing sounds of the ocean while waves splash against the shore. You can also buy relaxing DVD’s (go to page 7 in the Boomer Book Shop to see these DVD’s) to listen to in order to help you fall asleep. They work for me!

Breathing Techniques – Several long, slow deep breathes can help to relax you before falling asleep or doing some gentle yoga moves and stretches, but remember not to do strenuous exercise close to bedtime as it is too stimulating and will keep you awake.

There are many other relaxation techniques, but these few should get you started on the road to peaceful sleeping patterns.

This list of supplements, vitamins, herbs, what to eat, and what to avoid may help you sleep better, but also eating a healthy diet, exercise and de-stressing are other things that you should add to your normal routine. Insomnia plagues so many people, so remember to check with your doctor first before you start taking anything new, especially herbs. Tell your doctor what medications you’re taking and get his advice first, before considering taking a prescribed sleep drug or a natural supplement.