If you want to stay away from prescription drugs, natural sleep aids could be a solution for your occasional sleep difficulties. Although there are a few well-known natural sleep remedies, their effects vary. Some people benefit from one, while the other is ineffective. Which one will work for you is hard to say, and the only way to find out is to experiment with one remedy and only switch to another if you do not see any improvement after one week.
Here are the most common natural sleep aids:
- Melatonin
- Valerian
- 5-HTP
Natural Sleep Aids: Melatonin
Melatonin is a hormone naturally produced in your brain. It regulates your biological clock and sleep-wake cycle. Just before going to sleep, melatonin levels typically spike in your blood. People who suffer from insomnia can benefit from taking melatonin as a supplement before bedtime to boost an increase in their melatonin blood levels.
Typically, melatonin is thought to decrease the time it takes to fall asleep. As such, it may help for those people who have trouble falling asleep. In addition, it helps you sleep longer.
Valerian for Chronic Insomnia
Valerian is a herbal extract and one of the most commonly used supplements to treat anxiety and insomnia. There is little data on the effectiveness of valerian, but it is believe to improve the quality of sleep while also reducing the time it takes to fall asleep.
A benefit of valerian is that most people do not experience grogginess in the morning after having taken valerian the night before. On the downside, there are mixed reports about the effectiveness of valerian. In some people it does not perform any better than a placebo. In addition, some people may be sensitive to valerian and experience nightmares when taking this supplement.
People who persistently have trouble sleeping could benefit from valerian when taking it over a longer period of time. It is believed to be more effective when taking it consecutively, instead of just on an occasional basis.
Valerian may not be right for you if you are normally a good sleeper, but have some occasional trouble. Instead, it shows better results in chronic insomniacs.
Although valerian is well-tolerated up to about six weeks, it should not be taken for longer than absolutely necessary. There is a chance it impairs thinking and can give users a headache.
Boosting Sleep with 5-HTP
5-HTP is a short form for the full name of this compound: 5-Hydroxytryptophan. It is, like melatonin, a naturally occurring amino-acid. This sleep aid is a derivative of the amino acid tryptophan and a precursors of melatonin. As such, it can help your body regulate your sleep-cycle and facilitate falling asleep.
If you are thinking of taking 5-HTP, you should first discuss it with your doctor. It could interfere with other drugs.
Risks and Concerns
When looking for a natural product, keep in mind that natural products and supplements are not regulated by the Food and Drug Administration. As a consequence, it is extremely difficult to determine if any particular natural product is safe, effective, and whether it has any side effects. Before trying any natural product, make sure you visit the Melatonin Forums and educate yourself about the product first.
Each one of these products is not fully tested for long-term use, and any natural remedy should not be taken for more than three months. Even natural supplements can cause side effects. Before taking a natural sleep remedy, make sure you inform your doctor or pharmacist to prevent taking a natural sleep aid that might interfere with any prescription drugs you are taking at the same time.