If you have trouble falling asleep, you have a lot of company. Approximately one-third of Americans suffer from sleep disorders. And it's not just the nighttime tossing and turning and sleepiness the following day that are problems — insomnia is linked to a host of health problems including premature death, heart disease, cancer, obesity, and depression.
A new study shows, for the first time, that sleepless nights may actually shrink parts of the brain used to make decisions. A study at the Netherlands Institute for Neuroscience found that people with chronic sleep problems had lower amounts of gray matter. Severe insomniacs showed the most brain loss. Try the following prescription-free sleep aids. Some can be found at your local pharmacy, and others can be found in health food stores.
1. Valerian
The herb valerian has been used as a sleep remedy for more than 1,000 years. One study found that 66 percent of participants who took valerian found it effective in inducing sleep after taking it regularly for four weeks. According to the Mayo Clinic, several small studies show that valerian reduces the amount of time it takes to fall asleep and helps you sleep better, but not all studies have shown it to be effective. Never mix valerian with other sleep aids. Follow the directions on the bottle.
2. Melatonin
Your body makes melatonin naturally, and it helps control your natural sleep cycle. Levels normally begin to rise in the middle to late evening, but the amount of melatonin your body makes can vary with the seasons, producing more in winter and less in summer. You also make less melatonin as you age. In addition, melatonin is a powerful antioxidant. Since most melatonin is short-acting, you shouldn't feel fatigued the next morning. According to WebMD, the supplemental dose can vary between 0.2 and 20.0 mg.
3. Chinese skullcap (Scutellaria baicalensis)
"This herb contains powerful anti-inflammatory extracts called wogonin, baicalein, and baicalin," says Dr. Russell Blaylock, author of The Blaylock Wellness Report. "It will calm the nervous system, make you slightly drowsy, and will allow you to fall asleep quickly. Most people feel well-rested the following morning. Chinese skullcap has also been shown to have anti-cancer effects, and it protects the brain."
4. Theanine
This amino acid is extracted from green tea. Japanese researchers found that giving volunteers 200 mg of L-theanine each day didn't help them sleep longer, but it did help them to sleep better. Their sleep quality was enhanced, and they felt refreshed. Those taking theanine felt they slept longer than they actually did. According to Blaylock, it is safe and effective and does not cause morning hangover.
5. Lavender
The scent of lavender has been used for many years to conquer insomnia. Studies have confirmed that it lengthens total sleep time, increases the length of deep sleep, and allows people to feel refreshed. Add several drops of essential lavender oil to a warm bath, or place a lavender sachet or a handkerchief sprinkled with a drop of two of lavender oil under your pillow.
6. Chamomile
A common flowering plant, chamomile is part of the daisy family. Experts believe that apigenin, a flavonoid found in chamomile, has the same effect on the brain as sedatives and can help promote a restful night's sleep without the annoying — and sometimes dangerous — side effects of prescription sleep aids. It also contains chrysin, another flavonoid believed to relieve anxiety and promote restful sleep. Brew a double-strength cup of chamomile tea and enjoy half an hour to 45 minutes before bedtime.
7. Passionflower
A cup of passionflower tea treats insomnia by producing a restful, non-addictive sleep with no grogginess the next day. It is thought to increase levels of GABA (gamma-aminbutyric acid) in the brain, which creates a relaxing effect. Brew a cup of tea using the dried herb about half an hour to an hour before going to bed.
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