Butterfly Rewards - earn free credits and redeem for good causes - learn more!
about our ads
my care2
make a difference
healthy & green living: more than 5,000 ways to enhance your life

customize your free newsletter

Customize your Healthy & Green Living newsletter now

manage newsletters

ads keep care2 free
ads keep care2 free
Mel, selected from Natural Solutions magazine

Herbs, Yoga and Feng Shui for Sleep

posted by Mel, selected from Natural Solutions magazine May 28, 2009 1:00 pm
filed under: Health & Wellness, Natural Remedies, , , ,

By Jennifer Lang, Natural Solutions

Americans spend billions on prescription sleep aids each year, even though the drugs produce a number of unwanted side effects. Natural sleep remedies, on the other hand, are generally side effect-free. For the most part, they help you fall and stay in deep sleep without relying on sedatives. And because they’re muscle relaxants, they also help alleviate pain and may even improve libido. Some to consider:

L-theanine, an amino acid (protein) derived from green tea, improves deep sleep and helps people maintain a calm alertness during the day. It also plays a role in the formation of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that’s critical for sleep. Take 50 to 200 mg at bedtime; L-theanine can also be used for daytime anxiety.

Hops reduce hot flashes in menopausal women, studies show, and they also reduce anxiety and help muscles relax enough for you to fall asleep. Take 30 to 120 mg at bedtime. Often used in combination with valerian and lemon balm, hops have to be dried to have any medicinal effect–the hops in beer, however tasty, provide no sleep benefit.

Passionflower (Passiflora) is an herb commonly used as a calming agent. Take 90 to 360 mg at bedtime.

Valerian helps reduce the time it takes you to fall asleep and improves the quality of sleep you get–without next-day sedation. Take 200 to 800 mg at bedtime. (Valerian causes wakefulness in some people; if that’s the case for you, take it during the day to reduce overall anxiety.)

5HTP (hydroxytryptophan) is what your body uses to make sleep-inducing serotonin. One downside: It can take up to six weeks to start working. Take 200 to 400 mg at bedtime. If you also take serotonin-raising medications (for example, antidepressants), make sure your holistic practitioner supervises the use of the 5HTP to keep serotonin levels from going too high.

Melatonin retrains your circadian rhythm so you become sleepy when the lights dim and wake up more alert at morning light. Take 3 mg at bedtime for three nights and gradually increase to 6 mg if necessary. Melatonin is not recommended for teens, however.

Next: Yoga

9 comments

9 comments

add your comment »
9 comments add your comment
.
  • . says
  • Jul 7, 2009 8:50 PM

Linda Goodman’s, “Tesla Purple Positive Energy Plates”
Natural Pain Management System to PROVIDE RELIEF WITHIN 20 MINUTES:
For Humans,Animals & Plants.
These are UNIVERSAL FREE ENERGY PRODUCTS [Pran] & are the only Natural Tools to provide protection from ELECTRO MAGNETIC RADIATION which results in all kinds of COMPUTER RELATED INJURIES.
MIGRAINE:SPONDALITIES; Fibromyalgia,BACK PAIN;TOOTHACHE,SPINAL INJURIES;SPRAINS
CHRONIC PAINS LIKE ARTHRITIS,RHEUMATISM, etc improvement is noticed from day one.
THE PAIN LEVEL DECREASES GRADUALLY.

SIMPLY PLACE THE PLATE ON THE AFFECTED PART FOR MAXIMUM 20 MINUTES. The pain disappears.!!!!!
FOR INSOMNIA/Epilepsy_ PLACE THE PLATE BENEATH THE PILLOW DURING NIGHT
FREE SHIPPING !!!!!!!!! Any where in the world. !!!!!!!
Without Investing A lot of Your Precious Time & money to CURE
An Incredible FREE Gift for You! & your loved ones & PETS
PROTECTS YOU FROM CANCER CAUSING Electro-Magnetic-Radiation, to which we are exposed in the shape of Computers, Cell, T.V, Owens, etc, etc-
DETAILS & Photo Album : purpleenergyproducts.com
!!!! http://s642.photobucket.com/albums/uu148/teslaindia_photos/
CONTROLS :::: PAIN, STRESS ,FATIGUE,DEPRESSION,INSOMNIA!!!!!!!!!!!!!
Without Investing A lot of Your Precious Time & money to CURE
MIGRAINE :BACK PAIN :SPONDALITIES :NECK PAIN :TOOTH-ACHE :STOMACH-ACHE :SPRAINS :
BREAST PAIN : Menstrual pains ,etc, etc Find relief wit

Vural K.

thanks...
Kabin
Konteyner

Melissa Y.

Melatonin isn't recommended for teens because of the risk of dependence. There is a chance that if you take it for long periods of time your body might stop producing it on its own and some studies have shown that it may not be reversible. I have a 12 year old cousin who has been having trouble sleeping for some time now and her doctor recommended epsom salt baths before bed. She uses Pepsom sports brand because it has a soothing scent. After starting an epsom salt bath routine every night for a week she started to notice an improvement. Then I recently went through a non sleeping spell and decided to try it and it works. The warm bath is soothing and the epsom salt reduces muscle tension making it easier to fall asleep.

Adria M.

Doctor recommendation: I am a firm believer in discussing addition of any supplement to one's diet with one's most trusted medical provider. If a person has specific medical issues, her/his medical provider would be the best source of honesty. Remember, doctors are in it for the money too. They lose a LOT of income if patients die.

Kirsten Bergen

Adding plants to your bedroom for better feng shui? That's a big feng shui no-no according to all resources I've been using to 'improve' the feng shui of our house ...
And mirrors in a bedroom are to be used with great caution in feng shui - no direct reflection of self, doors, windows ....
Maybe part three of this article should be reconsidered. The rest was great though.

Annie K.

Why is Melatonin not recommended for teens? I have a 13 year old who can't fall asleep without it.
Thanks!

Elizabeth M.

I have fibromyalia, and have used L-theanine for over a year to help me sleep at night. For me, it's very effective, and rarely leaves me drowsy in the morning. Prescription sleep aids always yield unpleasant side effects for me, so I was very happy to find the L-theanine.

Natalia H.

Great post. This info might be interesting for you as well:

Best foods for healthy sleep:
http://going-well.com/2009/05/17/best-foods-for-healthy-sleep/

Learn how to use herbs for insomnia:
http://going-well.com/2009/05/21/learn-how-to-use-herbs-for-insomnia/

Past Member

Please investigate further when you recommend herbs, etc. for anything. These products (natural or synthetic) can be highly toxic to certain people. I have seen big strong grown men allergic to Hops and become intoxicated very quickly and not realize and "drive". At least put a note that they should be taken with caution!

Please enter your comment.
Or, log in with your
Facebook account:
1500 characters remaining

who's talking about this story?

Trackback URL

Disclaimer: Care2.com does not warrant and shall have no liability for information provided in this newsletter or on Care2.com. Each individual person, fabric, or material may react differently to a particular suggested use. It is recommended that before you begin to use any formula, you read the directions carefully and test it first. Should you have any health care-related questions or concerns, please call or see your physician or other health care provider.

1012279

ads keep care2 free
ads keep care2 free
ads keep care2 free
Copyright © 2009 Care2.com, inc. and its licensors. All rights reserved