Do you struggle each night to fall asleep? If so, you are probably searching for easy ways to fall asleep. You may even be considering asking your doctor to prescribe a sleep aid. Before you take this step, you may want to consider trying natural herbal supplements to improve the quality of your sleep.
Valerian is an herb that is derived from a perennial plant that has been utilized since the days of Ancient Rome. It acts as a sedative in the body and is used to treat insomnia that stems from nervous tension.
While not every study that has been completed shows that Valerian can help those looking for ways to fall asleep, there are two major studies that did show that those with sleep issues could benefit from taking Valerian. In one, the subjects took 600 mg of valerian for 28 days. The control group took a placebo. After the 28 days, the group that took the valerian showed improved sleep patterns and a lessening of insomnia symptoms.
The recommended dosage of valerian is between 450 mg and 600 mg. You should start at the lower dosage and increase until you find what works for you.
Melatonin is made naturally in your body by your pineal gland. This gland becomes active in the evening when it gets dark. Melatonin is produced and will stay in the body for approximately 12 hours. Melatonin induces sleep and without the proper levels, falling asleep can be difficult.
As we age, our bodies produce less melatonin. This means that melatonin supplementation can be particularly beneficial for older adults. Melatonin is also beneficial in treating jet lag and insomnia.
The recommended dosage of melatonin varies by person. It is recommended that you start with 1mg and increase up to 5 mg until you find the dose that works for you.