Natural Help For Insomnia

Natural Help For Insomnia
Over the past century we have reduced our average hours of sleep by more than 20 percent. The United States National Commission On Sleep Disorders reported widespread sleep deprivation with disastrous consequences. The cost of sleep disorders and sleep-related accidents adds up to billions of dollars in the both the U.S. and Canada.

Getting a good night's sleep may be the single most important thing you can do for your health.

Easy Things To Do

Take a hot bath with epsom salts at bedtime.
Avoid eating later than 6 pm.
Listen to a relaxation tape or calming music at bedtime.
No caffeine after noon.
Exercise vigorously in the evening.
Avoid taking B-vitamins in the evening.

Supplements You Can Take At Bedtime

Calcium 1,000 to 1,200mg and magnesium 300 to 600mg.
Niacinamide 500mg.
Melatonin 1 to 6mg or Tryptophan 2 to 4gm.

Herbal Helpers

Valerian: This "herbal valium" has been well studied. One placebo controlled study of 128 patients showed that taking 400mg to 900mg of valerian root at bedtime resulted in decreased time required to fall asleep at night, a reduction in night awakenings as well as an increase in dream recall, with no hang over effect.

St John's Wort: This herb is officially licensed in Germany for the treatment of anxiety, depressive disorders and sleep disorders. It can be taken at night and helps sleep as well as reducing anxiety and depression.

Combinations: Combinations of valerian and other sedative herbs like passion flower, hops and skullcap are also helpful.

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