Before you actually try taking anything, you should have a look at your diet to see if there is something like caffeine that is stopping you from sleeping. Besides being in tea and coffee, and it is still present in decaffeinated tea and coffee, caffeine is also in some sodas, and can stop you from sleeping or getting quality sleep. Remember that caffeine is in chocolate, and can be in over the counter medications like cough syrup too.
Try to cut down on the amount of sugary products you are eating, especially at the end of the day. Yes, sugar can act as an energizer, but the effects don’t last long, and can give you an unpleasant drop of blood sugar which could wake you from sleep, and leave you feeling hungry.
Perhaps acid reflux is keeping you awake, in which case you could try using an acid reflux wedge pillow, which will keep your head raised above the level of your stomach to reduce the problems it can cause.
When it comes to natural sleep aids, valerian, has had some success for some, but not all people with sleep problems. It is a herb that has been used as a sleep remedy for years in many different countries like Germany, Belgium and Italy where it is available over the counter. However, it is not fully understood even now, although it is not believed to be addictive like some drugs. It does not cause morning after grogginess, but it doesn’t work for everyone – nothing does.
There are herbs such as valerian which are used for insomnia, and in some countries such as France and Switzerland it is readily available over the counter. Valerian is not fully understood, but it is not thought to be addictive, or to leave you feeling groggy the following day. You should be aware that valerian doesn’t work for everyone, that it should be taken about an hour before bedtime, and that it may take a couple of weeks before it works. It does have side effects of dizziness, headache, possibly mild indigestion, and heart palpitations, and should not be taken before or after surgery, or with other medications.
Melatonin works to help those people whose sleep cycle has been disrupted for some reason. It is a hormone which is found naturally in the body, and is usually taken about half an hour before bed time.
Again check with your doctor before using it if you are taking any other medications, or are pregnant or nursing, and be aware that the long term effects of using melatonin are not yet known.
Kava has been found to help those with anxiety related sleep difficulties. However the US Food & Drug Administration has issued a warning about possible severe liver damage after using kava, including people needing liver transplants.
So what it comes down to really is that you check with your doctor about your sleep problems, especially if they continue for over a couple of weeks, and what you can try to cure it, but remember that the doctor may want to prescribe sleeping tablets for you. Remember that these are addictive, and may only mask the real problems of your sleep difficulties.
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