Natural Sleep Aids!

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Natural Sleep Aids!

by Dr Cutler

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In my practice, I have seen many patients who have the common problem of not

being able to sleep sufficiently. Of course, my older friends have noted

that they are lucky to get five hours of continuous sleep, and this is not

unusual the older we all get. The body is not building as much as teenagers,

and

the requirements of energy consumption to grow as fast are no longer there.

Still, the benefit of sleeping continuously is needed in order to awake

refreshed and energized for the day's plans and activities. Also, clarity of

mind

and emotion allows us to perform better, handling work, family, friends or

projects more efficiently.

Many of my readers and patients are aware of melatonin, the laboratory

version of the natural hormone in the brain, which helps the body fall asleep.

This is a great tool that I, too, endorse in enabling you to fall asleep faster

and for a longer period. Studies have clinically shown this to be an

effective tool for helping those with sleeping problems, with little-to no long

term

effects. I recommend the dosage start from 0.3 to 3 milligrams a day—working

up from the smaller amount until it works for you specifically. This has been

great for my patients.

I also want to stress the value of herbs which help sleep, and the

importance of not smoking, regular exercise (one of the best ways to get closer

to the

'teenage' metabolism and positive benefits) and a healthy diet. If these

basic levels of health are not addressed, many of the recommendations become

diluted in their ability to help you.

Similarly, I also want to stress that the following herbal aids for sleep,

even if not addictive, should not be the only course of action you take to

sleep well. I recommend you talk to your doctor or be generally assessed for

other issues so that you are not masking issues such as depression, chemical

imbalances due to current authorized medication, stress, nervous disorders and

general poor health habits.

Herbs to aid sleep:

* Valerian, in my opinion, is nearly as good as melatonin in its

ability to help those with insomnia issues. This herb has been used for

centuries,

and it was scientifically proven to be effective in 1981. During that year,

and subsequently through other clinical studies, Valerian has been proven to

contain natural sedative elements which work over time (you need to take this

herb nightly for more than a week to consistently derive its benefits).

Because of multiple product brands in the market, I recommend you follow the

dosage recommendations on your bottle. Excess dosage may result in headaches

and

general sluggishness.

* Passion Flower is a multiple-use herb used for treating diarrhea,

external scrapes (directly or through a poultice) and as a sleeping agent. The

herb affects the central nervous system by depressing its normal rate of

activities and causing the body to relax. These sedative properties continue to

be used more regularly in Europe than here in the U.S. for treating insomnia.

The average dosage provided by reputable manufacturers of passion flower in

supplementation form is 500 mg per pill per day.

* Hops, while not as well known (other names include houblon, humulus

lupulus, lupulin), have the ability to relax and provide sleeping aid. This

is a plant which grows on long vines, and is available in pill, liquid and

leaf forms. Outside of its beer making use, hops is known for its anti-anxiety

effects, for the calming of the nervous system, for helping reduce the levels

of menstrual cramps, and as a form of a sleeping agent. You can supplement

with 500 mg in pill form (follow directions for other forms of availability)

per day.

* Lemon Balm is multi-purpose in its natural effects. As an edible

plant (and in supplementation form), it provides a whole array of benefits

apart

from being a sleeping aid. It functions as an antibacterial agent, and

whether as a form of tea, or in a crushed powder form, this herb has been used

for

depression, treating sores, upset stomachs, colic in babies, headaches,

fevers, colds, wounds and is used as a key ingredient in potpourris.

A note about dosages: Because of variations in form and dose, please follow

the manufacturer's recommended dosage for consumption when the strength

available differs from what I have described here.