How to Cure Insomnia Without Prescription Drugs

How much sleep do you get each night? The Centers for Disease Control recommends that adults get between 7 - 9 hours of sleep each night. The lack of sleep has been associated with various chronic health concerns including diabetes, cardiovascular disease, obesity, and depression. Unfortunately, for many of us, our lifestyle, stresses, job and family demands can cause us to get less sleep than we need.

Many people seek medical help to help them get the sleep they need. Various prescription drugs are available, but the cost and possible side effects can sometimes dissuade people from using them. If you are looking for alternatives for prescription sleep aids, there are several natural sleep aids that can help you get the sleep you need and deserve.

The natural sleep aids in this guide have undergone scientific study and have proven both generally safe and effective. And while the FDA considers many natural and herbal supplements as GRAS (generally recognized as safe), you should consult a doctor if you have any questions about possible drug interactions or medical complications from natural cures.

Natural Sleep Aids - Valerian

Valerian (Valeriana Officinalis) is an effective supplement used to treat temporary or occasional insomnia. Research suggests that valerian adjusts the neurotransmitter GABA, which assists in the user falling asleep. Valerian has not generally appear to impair a users abilities or produce morning drowsiness, but it should be taken only at night, when trying to fall asleep.

How to use it:

For insomnia, the recommended dosage of valerian is 2 to 3 g of dried herb, or 270 to 450 mg of a valerian extract taken approximately one hour before bedtime. As is the case with many herbs and medications, valerian may require weeks to reach its full effects.

Natural Sleep Aids - Melatonin

Melatonin is our bodies natural hormone that is used to control circadian rhythms (sleep cycles). The hormone is produced as the body converts serotonin in response to night-time and darkness. For many people, supplementing their natural melatonin production can help them fall asleep sooner, longer, and more soundly. Melatonin seems to be best at helping users adjust to new sleep schedules due to family changes, travel, or job needs.

How to use it:

While there is no recommended dosage, a typical dose ranges from 2 mg to 10 mg. Melatonin is best taken approximately one hour before bedtime. Ask your doctor what a safe dosage is for you.

Natural Sleep Aids - Miscellaneous Herbs

Other herbs have been suggested to help promote sleep and reduce insomnia. Various studies are currently looking into kava , chamomile , and passionflower. However, at this point, there is little evidence that is solid and scientific. If you are willing to try herbs that will be safe and judge the effectiveness for yourself. Feel free to try one of these herbs.

Natural Sleep Aids - Lifestyle Changes

If you are not interested in medications or herbs, consider these lifestyle changes or habits that have demonstrated effectiveness in helping people fall asleep.

Progressive relaxation - Progressive relaxation is the systematic tensing and relaxing of various muscle groups throughout your body. Generally, you begin with your head and work your way down to your feet. You focus on each muscle group, tense it and relax it. Progressively add each muscle group until your whole body is tensed and then relaxed. Progressively relaxing releases any mental and physical tension that you have built up through your day.

Meditation - For the purposes of this guide, we are not talking about the mystical or religious practice of meditation. Instead, for relaxation, meditation is the the focusing of your mind continuously on one thought, object, or mental image for a period of time. As you focus, your mind is able to let go of its distractors and problems that are keeping you from achieving a sound sleep.

Yoga - Yoga is a system of stretches and breathing exercises that have demonstrated tremendous results in helping people relax. The practice of yoga will help your body let go of daily stress and prepare itself for a good night sleep.

If you are having trouble achieving the sleep you both need and deserve, try the herbs or lifestyle habits in this guide. Your body, mind, and health will benefit greatly from it.