About Melatonin:

Most people suffering from sleeping disorders like insomnia may not always be ready to take the plunge and get a  prescription sleeping aid, either due to the many side effects, or because they have understated the problem. People will often trick themselves into believing insomnia is a condition that can be handled "on their own", without understanding that the problem may be a simple physiological issue, and therefore completely beyond their control.

There is one hormone, melatonin, that is naturally produced within our bodies to trigger the sleep cycle. It occurs according to our body clock, or circadian rhythm, and is triggered by the fading daily light. With technology now allowing us to prepare synthetic versions of this hormone, we can now self administer melatonin to make use of its' many health benefits. Conveniently for this article, one of the health benefits is it's known curative quality for insomnia.

Melatonin is said to have anti aging benefits, and it has also been touted as one of the most powerful non-narcotic solution for fighting against depression and anxiety. These surprising benefits are not endorsed by many medical organizations, due to a limited base of study. Having said that, anything is worth trying once or twice before going down the road to pharmaceuticals. So if you are wondering whether or not melatonin can help you fall asleep, let me do my best to show you how to get the most bang for your buck.

Taking Melatonin

When it comes to taking melatonin you need to be sure that you don't overdo it, or you will interfere with the body's own ability to create it's own. 1 to 3 mg is an optimum dosage, administering every second sleepless night. If you take too much for too long, your body is tricked into believing that melatonin is already in your system, and will shut down its' own natural production. Doctors normally recommend not to ever exceed 5mg of melatonin for more than one dosage, so that your naturally producing melatonin can stay regulated without interruption.

Why Is My Body Not Producing Melatonin?

As I eluded to before, melatonin begins production as light fades, during the normal sleep/wake cycle. The circadian rhythm is roughly a 24 hour cycle, wherein most of our physiological functions complete their daily routines, according to a natural rhythm. This cycle is not exclusive to us, plants, animals, and even micro-organisms have a natural rhythmic cycle. Having said that, you may wonder why we sometimes fail to produce something as natural as melatonin. Outlined below are just a few of the reasons why this happens:

* Exposure to an unnatural level of artificial light.
* Using a sun tanning bed after 3pm.
* Bright nightime activities - such as clubbing, concerts, sports games, e.t.c...
* Night lights, TV's, even low level lamps when trying to sleep can have a surprisingly negative effect on your body clock.
* Shift work.

In order to combat this attack on your hormones and get a good night's rest, artificially increasing your melatonin intake using commercial preparations can help normalize your production to a standard level, thus regulating your sleeping cycles and patterns. A normalized sleep/wake cycle can go along way to alleviate insomnia symptoms.

Some of the most popular Melatonin items are made by Natrol, Now Foods, Source Naturals, Twinlab, Nutricology & Enzymatic Therapy

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About Valerian Root:

Main Effect: sleep disorders

Valerian root is a natural herb that cures sleep and nervous system disorders and reduces the effect of stress in human body. Many clinical studies have shown that a regular dosage of valerian products helps cure insomnia. Although it is true that some prescription sleep medication may be more effective on body, valerian is much better because it is a natural herb (prescription sleep medication contains unnatural chemicals) and it has less "hangover" effect which slows mental and physical function on the next few days. One double-blind study on valerian showed that dosage of valerian not only helped participants to sleep but also increase the quality of sleep. About a month of using valerian has helped many individuals get deep and relaxing sleep, and thus, valerian has been known as the best natural solution to insomnia.

Other Effects

Besides curing sleep disorders, valerian also helps with digestive problems, nervous system disorders, tension headaches, and anxiety. Interestingly, valerian helps one to cure insomnia by curing all of other illnesses I mentioned above, which are related to sleep disorders.

How does it work?

It is believed that there is no one compound in valerian root that is responsible for its effects but rather a combination of many compounds. Valerian increases the amount of neurotransmitter gamma amino butyric acid (GABA), which regulates our body's neuronal excitability. More GABA allows for better nervous system functionality and this effects human's sleep.

Background on Valerian Root

Valerian, native to Europe and Asia, is a medicinal herb with pink or white flowers. The root, which is usually used for medicinal purposes, has strong odor once cut and dried. In European history, many doctors have actually prescribed valerian root for insomnia since in 2nd century. Also in sixteenth century, valerian was used as a perfume because the plant smells sweet (not the root). During World War II, English used valerian to release stress.

How to use

Valerian root is available in cut root, tea, extract, and tablets. A research at the Nestle Research Laboratories in Switzerland proved that the optimal dosage is 450 mg in a liquid form. However, because of the smell, tablets are very good for those who may find the odor unpleasant.

Safety Concerns

Generally, it is believed to be safe using valerian root. However, pregnant women or children should not use valerian, and valerian must not be used in combination with other insomnia medicines. Also, if you had any liver problem in the past, it will be better to talk to your personal doctor before using valerian root products.

Conclusion

Valerian root has been used to cure sleep disorders and other nervous system disorders since the time of ancient Rome and Greece. Many of the recent studies prove why valerian has been used for so long. Valerian is the best natural solution to insomnia available in the market today because of its beneficial effects and few side effects.

Some of the most popular Valerian Root Supplements are made by Source Naturals, Now Foods, Nature's Way and Enzymatic Therapy

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Some Tips To Help You Sleep Better:

You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:

Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep more easily at night.

Don't eat or drink large amounts before bedtime. Eat a light dinner at least two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the toilet.

Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before your planned bedtime. Your body doesn't store caffeine, but it takes many hours to eliminate the stimulant and its effects. And although often believed to be a sedative, alcohol actually disrupts sleep.

Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. However, for some people, exercising right before bed may make getting to sleep more difficult.

Make your bedroom cool, dark, quiet and comfortable. Create a room that's ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan or white-noise generator, a humidifier or other devices to create an environment that suits your needs.

Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during midafternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help awaken you.

Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that's comfortable. If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.

Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.
Go to bed when you're tired and turn out the lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep.

Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won't interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.