Three Natural Remedies for Insomnia

Melatonin, Valerian, and Kava: Three Natural Remedies for Insomnia

Some forms of insomnia are not persistent or chronic enough to warrant treating them with Ambien, Lunesta, or other prescription sleep medications that can have undesirable side effects. Most over-the-counter sleeping pills contain antihistamines, which have side effects that many people find disagreeable, and which can cause drowsiness and sluggishness the next day. There are some natural herbal remedies for insomnia that can be very helpful for relatively mild to moderate insomnia without producing side effects. These include melatonin, valerian, and kava.

Melatonin

Melatonin is a hormone that functions in the regulation of the sleep-wake cycle. The body produces it naturally in the pineal gland, but it is also available as a supplement in pill form. Melatonin supplements may help induce sleep, as well as helping to regulate the sleep cycles. It is not known to have any notable side effects. In addition to treating insomnia, melatonin can also be used to treat delayed phase sleep disorder (DPSD) and other disorders of sleep-wake cycle regulation. A supplemental dosage of melatonin is approximately 3 mg.

Valerian

Valerian is an herb, native to Europe and Asia, which has been used medicinally since ancient times. The root extract is available in over-the-counter capsules and can also be used to make tea. Valerian root has sedative and anxiolytic effects, and is thought to work via some of the same receptors that cause benzodiazepines, such as Xanax, to have their sedative effects. Although larger doses of valerian root extract may rarely cause some mild stomach discomfort, valerian is not known to produce any particularly disagreeable side effects. Valerian is generally consumed in 400-900 mg doses, taken half an hour or so before bed.  

Kava

Kava is a plant native to the islands of the Pacific, where it has been used historically among the peoples native to those regions. The roots of the Kava plant are used to produce a drink with sedative and anxiolytic properties. In Polynesia, kava has historically been used in a religious context. The active ingredients in kava are a group of chemicals called kava lactones, which are considered to be psychoactive. It is thought to modulate the activity of GABA receptors. In addition to being a sedative, it can have a mildly euphoric effect. Kava can induce a deep, often dreamless sleep, within about 30 minutes of ingestion. Kava is available in powdered form, as well as in teas and pills. A kava pill usually contains around 60-150 mg of kava lactones. Kava is regulated in the European Union, the United Kingdom, and Canada; however, it is legal to possess and use Kava in the United States. Three natural remedies for insomnia are melatonin, valerian, and kava. All three are available as supplements, and valerian and kava are also available in the form of teas. These substances have sedative properties and can help with mild or relatively infrequent insomnia. Although chronic insomnia may require prescription medication, a dose of melatonin, valerian, or kava may be a better alternative with fewer side effects for people whose insomnia is less intractable.