Get a better night’s sleep without OTC or prescription drugs
Insomnia Solutions Drug-free strategies for a better night’s sleep.
Theinability to fall asleep readily and difficulty staying asleep are somewhat different issues, but most insomnia is a type of anxiety, mitigated by the ight-or- ght chemical adrenaline.
Many herbal tonics support adrenal health and help balance energy levels, which allow us to work, exercise, and digest during the day, then drop into an alpha state during the night. My favorite herb for insomnia is ashwagandha, which helps to relax the body. Try 500–1,000 mg at bedtime for 6–12 months until you re-establish a healthy sleep pattern. Other effective bedtime herbs include valerian (especially if pain is part of your disturbed sleep quality), passion ower, lemon balm, and California poppy.
e mineral magnesium works wonders (especially if muscle tension is an issue). It is available as a single supple- ment or in sleep formulas. Follow label instructions for use.
For trouble with sleep onset, melatonin (a hormone naturally produced by the pineal gland before sleep) is brilliant. Low doses (1–3 mg) are generally enough.