5 natural ways to get a good night's sleep.

Insomnia, difficulty falling asleep, waking repeatedly during the night, restlessness and other sleep disturbances keep many of us from getting the rest we need--problems compounded by the fact that Americans in general are sleeping less than they used to (see sidebar p. 41).

Conventional medicine relies mainly on pharmacological treatments, such as prescriptions of benzodiazepines, for serious sleep disturbances. But the drawbacks to this approach are many, including sedation hangover, impaired responses, decreased respiration and, possibly, drug dependency. Herbal sleep aids, on the other hand, can provide low-risk, widely accepted and proven alternatives for many common sleep disorders that aren't caused by serious physical or psychological problems.

Tried and True

The best-known and best-researched herbal sleep aid is valerian (Valeriana officinalis), which has been used for more than 500 years to help induce a good night's sleep. While the herb's restful properties have long been understood, modern consumers have only recently begun to discover ways to optimize valerian's effects. Often, people take valerian products much the same way they do conventional sleep aids -- just before going to bed. Herbal treatments, however, work much differently than conventional ones.

When you take a strong prescription sedative you feel the effects relatively quickly, usually within the hour. Herbs, generally speaking, work over a longer period of time-much longer. Clinical studies performed in the past decade indicate that valerian works best to promote natural sleep after at least two weeks of daily use. Optimum results are expected after four weeks when you take 600 milligrams (mg) two hours each night before bedtime. You can also sip a tea made from dried valerian roots, but the favor may take some getting used to.

Generally, valerian isn't known to produce adverse side effects, although there have been some exceptions. In one study, two cases of headache were reported, in addition to one complaint of morning grogginess. In another case, a woman reported an unexpected reaction of restlessness. The good news is that no valerian dependency has been reported in all the centuries that the root has been used as a sleep aid.

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