Natural Herbs to Help You Sleep

The Mayo Clinic reports that over 1/3 of American adults experience insomnia at some point in their lives. Insomnia is often due to mental stress and anxiety, as well as medications and an over-consumption of caffeine, alcohol and nicotine. Insomnia may also be due to an underlying medical condition, so you should tell your doctor if you're having trouble sleeping. Many people turn to natural herbal remedies to combat their sleeping problems, such as valerian, chamomile and kava kava.

Valerian

• Valerian root is a popular herbal alternative to prescription or over-the -counter chemical sleep aids. It can aid sleep latency and quality for cases of mild to moderate insomnia. A typical dose is about 300 to 600 mg taken at least 30 minutes before bedtime. You can also take between 2 and 3g. of valerian steeped into a tea. Valerian may also be helpful for stress, anxiety and nervousness and can encourage sleep by calming your mind. Side effects from valerian root are rare. Some people may experience headaches and gastrointestinal discomfort. Valerian may also result in dizziness. Pregnant women or those who are breastfeeding should not use valerian. Additionally, if you use valerian on a long-term basis and abruptly stop taking it, you may experience withdrawal symptoms.

Chamomile

• Chamomile tea can also help ease you into sleep. Chamomile tea bags can be purchased in the grocery store. Try drinking a cup an hour or half an hour before bedtime. If the taste is unappealing, try adding some honey. Chamomile can help relieve anxiety and soothe away stress that can keep you awake at night. However, if you are allergic to ragweed, it's best to stay away from chamomile, as you may suffer an allergic reaction. Signs of an allergic reaction include difficulty breathing, swelling of the throat and skin rashes. Do not use chamomile if you are currently taking blood-thinning medications.

Kava Kava

• Kava kava is a plant with relaxing properties. The root is used either as a tea or powdered and packaged into a pill. Kava is not addictive and there are no known withdrawal symptoms. If a racing mind is what is keeping you awake at night, taking kava may help you relax and feel at peace. Kava can ease your muscles and soothe your nerves. Dose yourself with a range of 70 to 210mg. Abusing kava by taking more than this can lead to dry skin, shortness of breath and possibly slight changes in your blood cell and platelet counts.