NATURAL SUPPLEMENTS FOR BETTER SLEEP

Melatonin

A hormone, melatonin has many potential uses, including functioning as an antiinflammatory. For sleep, it should not be used like a sleeping pill, but rather to help reset circadian rhythms. “It’s really about helping to establish that sleep routine, and it is usually used in low doses. It’s about resetting your clock so your body can make its own melatonin and reset appropriately,” says Izakson.

How to take: 0.5–2.0 mg, approximately 4 hours before bedtime.

Magnesium

This mineral has been shown to calm the nervous system, and help with muscle cramps, restless leg syndrome and even a busy brain. “We need magnesium for a whole bunch of processes in the body,” explains Izakson, who often sees people exhibiting signs of low magnesium. Magnesium is safe to use, with the worst side effect being diarrhea if you take too much—primarily when you take magnesium citrate. Other types, magnesium glycinate, malate or threonate, do not have this effect. Start below the recommended dose and increase from there.

How to take: In powder form, 0.5–2 tsp daily or 310-320 mg for women, 400–420 mg for men.

Chamomile

An ancient medicinal herb, chamomile (even chamomile and lavender) tea can be a gentle and effective aid for sleep. It’s something you can buy at the store, or you can buy chamomile and lavender in bulk and make your own tea at home.

“Chamomile calms the nervous system and improves digestion,” says Izakson. It is also safe to give to kids.

How to take: 1 cup of tea, approximately 45 minutes before going to bed.

Linden Flower

Commonly referred to as linden, studies have shown this herb to calm the nervous system, and it can be taken for anxiety and sleep. It is often taken as a tea or in capsule or tincture form. “It tastes and smells good,” says Izakson. How to take: 2–4 grams per day.

Valerian

Commonly found in teas and sleep formulas, valerian is a popular recommendation for sleep. Izakson cautions that one in 10 people find valerian to be agitating, and it does not help them sleep. So be sure and talk to your doctor before taking it.

How to take: 400–900 mg of valerian before bedtime.