difficulty in falling asleep or staying asleep which makes people feel
that they don't have sufficient sleep. Insomnia is not a disease but
a symptom with many different causes. Depression, psychological
disorders (anxiety, stress and grief), pain, indigestion, hyperthyroidism,
consumption of caffeine and drugs, etc. are all possible causes of chronic
be treated with OTC sleep medications but it is better helped with
modification of nighttime routine and herbal supplements. Cutting
down caffeinated beverages, avoiding alcohol and tobacco, yoga,
meditation, a hot bath, regular exercise, avoiding afternoon nap, and
establishing regular nighttime routine are all good sleep habits to
improve the quality of sleep.
supplements for insomnia:
5-HTP is a safe, natural way to
treat depression and sleep disorders. 5-HTP increases the level of
serotonin in the brain. It does not only improve sleep quality but
increases REM sleep and deep sleep significantly as well.
Melatonin (occasional use only)
Melatonin is a hormone secreted by the pineal
gland. It regulates the biological clock and other bodily functions.
The production of melatonin decreases as we age. Melatonin is more
effective if the insomnia is caused by night shift, jet lag, aging.
Typical dose is 0.5-1.5 mg taken 1/2 hr before bedtime.
Valerian root extract helps to make you fall
asleep faster and improve the sleep quality. In addition, valerian
does not cause any morning hangover and is not addictive.
California poppy is sedating and reduces
anxiety. Either the tea or tincture can be taken 2-3 times a day to
This herb reduces anxiety and induces sleep.
It has a calming effect and is especially good for overactive mind.
A few drops of undiluted
lavender essential oils on the pillow can aid sleep
Doctor's Best, Best 5-HTP
Now Foods, 5-HTP
Now Foods, Melatonin
Nature's Way, Valerian Nighttime
(use code "WAN045" - get $5 off your first order)