Taking valerian with sleeping medications or with alcohol can compound its effect, so don't use it with other sleep aids. Some people have stomach upset, headache, or morning grogginess with valerian. Valerian becomes more effective over time, so it's best to take it every night for a short period of time. It also may improve the quality of sleep. Valerian root has been used as a sedative and anti- anxiety treatment for more than 2,000 years.Ī review of 16 small studies suggests that valerian may help people fall to sleep faster. There also is increased risk of seizure, particularly in children with brain disorders. However, there have been concerns about risks of bleeding (especially in people taking blood-thinners like warfarin). It works best when traveling eastward - and when crossing four or more time zones.Ī few cautions: Melatonin is considered generally safe for short-term use. On the day you depart, take melatonin when it is bedtime at your destination. But studies suggest you must time the melatonin you take carefully to help with jet lag. If you have trouble falling asleep, try immediate release."Īlso, "melatonin supplements can be effective in treating certain sleep disorders, including jet lag," says Avidan. "If you tend to wake up in the middle of the night, you may want to take extended release before you go to bed. "Melatonin comes in two forms - extended release and immediate release," says Plank. Studies show that melatonin not only helps some people fall asleep, but also enhances the quality of sleep. Melatonin is a natural hormone that helps regulate the sleep-wake cycle (circadian cycles).
Also, don't take chamomile tea if you are pregnant or nursing. Use chamomile cautiously if you are allergic to ragweed (the plants are related). Then put a lid on the pot to keep oils in the water - so you get the medicinal effects of the tea." Plank says: "The trick is to make sure you are brewing it properly. The FDA considers chamomile tea to be safe with usually no side effects. Better research of chamomile is needed, experts agree. One Japanese study of rats found that chamomile extract helped the rats fall to sleep just as quickly as rats that got a dose of benzodiazepine (a tranquilizing medication). Studies seem to back up its calming effect. People have used chamomile tea for sleep for thousands of years. Make sure something else is not interfering with sleep." Chamomile Tea for Sleep "Any sleep aid should not be taken for long periods," Plank says. (Some people should not take specific supplements.) Also, don't take any sleep supplement long-term. Start with low doses, and tell your doctor what you are taking.
They "have good scientific evidence backing them up," Plank tells WebMD. Plank recommends these four supplements, especially valerian and melatonin. Here's advice on sleep supplements from two experts: Sharon Plank, MD, with the University of Pittsburgh Medical School Center for Integrative Medicine, and Alon Avidan, MD, a sleep researcher at the UCLA School of Medicine. But supplements may also help provide a peaceful night's sleep. If lifestyle changes aren't enough, medications can help. Are you sleeping poorly? Doctors say it's important to look at your lifestyle - too much caffeine, too little exercise, or too much late-night work or TV.
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