Natural Solutions for Sound Sleep

It’s normal to experience sleep problems every now and again. Work-related stress, a busy day or week ahead, or concerns about the well-being of friends and family can make for the occasional restless night. But in today’s questionable economic climate, an alarming number of Americans are experiencing insomnia—and they’re flocking to their doctors for drugs.

If these drugs were benign, that would be one thing. But sleeping pills are riddled with side effects. In addition to increasing risk of falls, daytime sleepiness, and cognitive impairment, they’re highly addictive. There’s simply no need to use risky medications when we have an arsenal of safe, natural alternatives.

The Role of Aging...

Stress and anxiety aside, for many people, two other culprits are likely to blame: aging and a decline in melatonin levels—and they are often related. Here’s why.

Sound sleep doesn’t come as easily for many people as they get older. One reason is that the amount of time spent in the deepest, most restful stage of sleep (called rapid eye movement or REM) diminishes with age. In fact, after age 60, you’re more easily awakened and your sleep is more likely to be interrupted. Another reason older adults have more difficulty sleeping is because levels of the hormone melatonin start to decline around age 40.

...and Melatonin

Melatonin is a hormone produced by the pineal gland, a tiny structure embedded in the center of the brain. Melatonin regulates the sleep and wake cycles and the biological rhythms associated with light and darkness. It also influences daily fluctuations in your body temperature, sense of hunger, energy, and mood. But melatonin is most intimately involved with sleep.

Darkness signals melatonin’s gradual release, and as levels build up, you begin to feel drowsy. Production peaks during the middle of the night and then begins to fall, tapering off as the sun rises. Unfortunately, sunset no longer means darkness as it did for most of human history. These days, as soon as night falls we turn on the lights. Problem is, these bright lights dramatically reduce melatonin output. (Learn more about how light exposure leads to bad sleep and six other habits to avoid.)

How to Fix the Problem

The good news is, you don’t have to wander around in the dark or go to bed at dusk to get your melatonin cycle back on track and improve your sleep and overall health. Taking melatonin in supplement form is an equally effective solution.

Research has shown that taking 1–3 mg of melatonin 30 minutes to an hour before bedtime can reduce the amount of time it takes to fall asleep. And at least one study has demonstrated that 3 mg significantly increased the amount of time spent in REM sleep. Supplemental melatonin can also improve sleep efficiency—a measure of the actual amount of sleep enjoyed between going to bed and waking the next day. In fact, melatonin has long been one of my top recommendations for sound sleep.

There are a couple of caveats: Melatonin should not be used before driving, and while it appears to be safe and well tolerated in most people, it is not recommended for anyone who is pregnant or nursing, taking prescription steroids, or suffering from mental illness, severe allergies, autoimmune disorders, lymphoma or leukemia. For best results, you should take melatonin on an empty stomach.

Other Safe and Effective Natural Sleep Aids

Two other targeted supplements that have been shown to support sound sleep are:

• Valerian (Valeriana officinalis) is an herb native to North America, Asia, and Europe. It has been used since at least the mid-1800s for promoting sleep. The root of the plant is considered to be the most potent. The suggested dose is 250– 500 mg.

• L-theanine is an amino acid derived from green tea. Renowned for its calming effects, research suggests that L-theanine works by enhancing alpha-wave activity in the brain, which results in relaxation. The suggested dose is 200 mg.

Like melatonin, when taken 30–60 minutes before bedtime, valerian and L-theanine will help you relax, de-stress, fall asleep—and stay asleep. Both are safe and well tolerated in most people. I recommend them to patients at my clinic, and I even use them myself from time to time. Melatonin, valerian, and L-theanine can be purchased and used separately or look for them in combination products.

But rest assured, these natural sleep aids can certainly tip the scales in favor of sound sleep—and give your body the rejuvenation it deserves. Sweet dreams!