Golden Slumbers

Dreaming of a Good Night's Sleep? Try these natural sleep aids to carry you through the night.

Do you have trouble falling asleep at night, even after an exhausting day? Perhaps you have no problem falling asleep, but you find yourself wide awake in the middle of the night, counting down the minutes until you have to get up? Or maybe you toss and turn all night, never really falling into a deep sleep? You’re not alone. According to the National Sleep Foundation, nearly seven out of 10 Americans say they experience frequent sleep problems and the average person is only sleeping a little more than six hours a night. Collectively, we are a nation of sleep-deprived insomniacs and this has immense consequences on our health.

Most of us think of sleep as a time for rest from everyday stresses, and it is, but science is showing that it’s much more complicated than that. Our bodies are quite active during sleep, using this "downtime" to repair muscles, tissues, and cells and to produce hormones crucial for growth, reproduction, and appetite. Sleep is also essential for maintaining mood, memory, and cognitive function and is vital for maintaining a healthy immune system.

We know that a lack of sleep is associated with poor attention and poor performance at school or work, but researchers are continually finding that chronic sleep loss contributes to more serious health problems like depression, diabetes, hypertension, and obesity. A study conducted at Duke Medical University associated poor sleep, especially in women, with high levels of psychological distress and increased feelings of hostility, depression, and anger, in addition to high levels of C-reactive protein and interleukin-6, indicators of inflammation which may lead to cardiovascular disease and diabetes. A recent report in the Archives of Internal Medicine showed that individuals who slept less than seven hours each night are about three times as likely to develop respiratory illness, including the common cold, compared with those who slept eight hours or more per night. And researchers from the University of Chicago found that people who consistently get four to six hours of sleep each night had significant decreases in their ability to regulate blood sugar levels, taking 40 percent longer than normal to regulate their blood sugar levels after eating a high-carbohydrate meal. Additionally, their ability to secrete insulin and to respond to insulin both decreased by about 30 percent, resembling patients with type-2 diabetes.

Sleep is crucial for overall health and well-being, and even more fundamentally, survival. So what do you do if you are one of the millions who experiences chronic sleep disturbances? Before you fill a prescription sleep aid that may carry harmful side effects or the possibility of dependence, try these natural, and effective, alternatives.

Valerian (Valeriana officinalis):

Valerian is a mild, sleep-inducing sedative used for restlessness, nervousness, and insomnia. In the 1800s valerian was prescribed much like tranquilizers and sleeping pills are today and during World War I, valerian was used to treat victims of “shell shock.” Studies have shown valerian to reduce the time it takes to fall asleep, improve quality of sleep, and reduce nighttime waking without causing grogginess or a “hangover” the next morning. Take between 300 and 600 mg of valerian root 30 minutes up to one hour before bedtime. Note: Used by itself, valerian is almost always free of side effects, but it may increase the side effects of tranquilizers such as Valium or Xanax and should not be used with these drugs.

Hops (Humulus lupulus):

Hops is used for anxiety, insomnia, restlessness, and sleep disturbances. Hops have a long history of use for promoting sleep—in the Middle Ages, pillows stuffed with hops were used to treat insomnia. In modern clinical trials, hops induced sleep and users woke with clearer heads than when they took prescription sleep aids. Take 500 to 1,000 mg three times daily. Note: Hops is a potent phytoestrogen; therefore, it should not be taken by children who have not reached puberty or by pregnant women or women with estrogen disorders, especially estrogen-dependant breast cancer.

Kava (Piper methysticum):

Kava acts as a mild sedative, muscle relaxer, and minor tranquilizer, relieving anxiety, restlessness, and insomnia. It also improves mental sharpness, memory, and mood. Take 60 to 120 mg daily. Note: Chronic over consumption of kava can produce dry skin, labored breathing, liver damage, and alteration of red and white blood cell counts, but this generally happens only with extremely large doses. Those with Parkinson’s should avoid kava, as it may worsen muscle weakness and twitching and those with liver disorders should not take kava.

L-Tryptophan:

This amino acid serves as a precursor to the neurotransmitter serotonin, which is involved in the regulation of sleep, depression, anxiety, and body temperature. Tryptophan induces sleep without interrupting normal sleep stages and cycles like many prescription sleep aids do. Research has shown that a tryptophan deficiency significantly disrupts sleep patterns, contributing to insomnia. Take 1,000 to 2,000 mg before bedtime. Note: There are no reported side effects from taking tryptophan, but consult your doctor if you are taking other prescription medications or have any medical conditions.

As with any sleep aid, avoid driving or operating machinery and drinking alcohol while taking these supplements. Consult your health care practitioner if you are pregnant, nursing, are taking other prescription medicines, or have a medical condition. Sources available upon request.