Natural Sleep Aids

Many people learn to function on just a few hours a night, but often times, lack of sleep catches up with you in a very objective manner. When you are sleep deprived, it's difficult to keep one's sense of humor, your patience, and also your ability to work with others.

What are the options for people who don't want to take prescription sleep medications but crave a good night's sleep?

Natural Sleep Aids: Dietary Supplements

Valerian is a dietary supplement that has been used since ancient times for insomnia and nervousness. Although many people use valerian as a sleep aid, its effectiveness has not been proven. MD's in most cases will not recommend it.

Chamomile, like valerian, is a traditional herbal remedy that has been used since ancient times to fight insomnia and a wide range of other health complaints. Chamomile is sold in the form of tea, extract, and topical ointment. Chamomile is widely available in health food stores and supermarkets. Chamomile's effectiveness as a sleep aid has not been widely researched in humans, but in animal studies it has been shown to be a safe and mild sleep aid.

Melatonin is a hormone that is produced by the pineal gland in the brain. Melatonin is believed to play a central role in regulating sleep and circadian rhythms. Synthetic melatonin is a popular dietary supplement that is sold as a sleeping aid and antioxidant. There is evidence that melatonin eases circadian rhythm disorders like jet lag and delayed sleep phase disorders, but it hasn't been proven effective in treating insomnia or improving sleep quality in the long term.

While scientific research has not proven the effectiveness of many natural sleep aids, that doesn't mean they won’t help you sleep. People like to feel they are taking something.

A few cautions are in order. In the case of melatonin, for example, it is not advised to give it to children, especially boys, since there is evidence that it can affect testosterone levels. Be sure to consult your physician before you take any dietary supplement. Some supplements can interact with other medications or have unanticipated side effects.

Cognitive behavioral therapy, or CBT, describes a variety of therapies that modify thought and behavior patterns. CBT has been used to effectively treat other conditions, including depression, phobias, and eating disorders. When used to treat insomnia, CBT helps patients alter thoughts and behaviors that disrupt sleep and trigger insomnia.

Programs for insomnia can include the following techniques:

Sleep hygiene helps patients improve their daily sleep habits by counseling them to go to bed and get up at the same time each day, avoid caffeine in the late afternoon and evening, monitor nighttime eating, and engage in relaxing activities before bed, for example.

The pineal gland is one of the most important techniques for sleep and stimulus control. Approximately 1 to 2 hours before retiring for the evening, turn off ALL electrical apparatus, including television, computers and dim the lights around you. This allows the pineal gland to "wind down" and develops a calming, sleep-induced rhythm association with sleep. Also, remove televisions and computers from the bedroom; the bed  should be used only for sleep and sex.

Sleep restriction limits the number of hours spent in bed, which helps increase sleep efficiency. Cognitive therapy helps patients understand and counter negative thoughts and misconceptions that keep them awake. Relaxation techniques help people relax with guided imagery, meditation, deep breathing, and muscle relaxation.

For those with serious insomnia problems, a sleep study is recommended.