There are nutritional and herbal approaches to the problem of insomnia. Nutritionally, Calcium and Magnesium in 1,000 mg daily doses are commonly suggested along with Melatonin. Calcium and Magnesium should be taken throughout the day and at bedtime. They have a calming effect and can relax the muscles. Melatonin should be started at a dosage of 1.5 mg per day and gradually be increases to a maximum of 5mg per day until an ideal individual dose is fond. It should be taken within 2 hours of bedtime. Melatonin is a natural hormone that promotes sound sleep.

Catnip and chamomile are very useful when taken as a tea. They are safe for both adults and children and can be used for their mild sedative properties. Drinking chamomile tea throughout the day calms the nervous system and promotes sleep.

Kava kava, hops, valerian root, poppy, skullcap, and passionflower are all useful to promote sleep when taken before bedtime. They are generally available in vitamin shops and health food stores in capsule form. The best idea is to try them one at a time and see which work for you. Then rotate among the ones you discover to be helpful.

What you consume can also play a critical role.  Avoid alcohol. Although in small quantities it can help induce sleep, the research shows that it will actually disrupt deeper sleep cycles later in the night. Tobacco should be avoided because it is a neurostimulant and often causes sleep problems. Of course, caffeine-containing beverages should be eliminated completely or, if consumed, never consumed after noon.

In the evenings eat foods that contain tryptophan. Popular foods containing this sleep promoting chemical include nut butters, whole grains, tuna, turkey, bananas, figs, dates, and milk. On the other hand, avoid evening consumption of foods containing tyramine, which promotes the release of a brain stimulant. Foods in that category include wine, sausage, tomatoes, cheese, bacon, chocolate, ham, and potatoes.

Exercise can also be helpful in the early evening, just after work. Don’t exercise just before bed. The earlier exercise will make the body naturally tired and promote sleep.

In general, try changing your diet and exercise routine before you try the herbal or nutritional approaches. The best policy to follow is one of the least intervention.

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