What is the difference between valerian root and melatonin

That explains the explosive market for prescription drugs that help you sleep. Prescription sleeping pills may be popular, but they can be dicey—the tales of side effects for drugs like Ambien and Halcion are legendary. This has led many to explore herbs, natural remedies, and over-the-counter products that, in theory, have fewer ill effects.

But do they work? I asked Dr. Shanon Makekau , medical director of the sleep laboratory at the Hawaii Permanente Medical Group, about supplements like valerian root, melatonin, and tryptophan, and whether they have any legitimate medical value.

She's pragmatic. That being said, I generally tell my patients that if they find a sleep aid anecdotally to be helpful and not harmful, I don't see anything wrong with it. Given some patients' concern with prescription drugs, Makekau understands the desire for alternatives, but stresses caution. But people need to know that even things over the counter can be harmful. Still, Makekau says most alternative sleep aids are thought to be safe, though they have little scientific backing.

The exception is melatonin, which data suggest helps workers who must switch between day and night shifts, and for managing jet lag. The key is finding something that's safe and doesn't interact with any other medications you're taking. Given that individuals tend to react differently to these supplements, I wondered how I would fare in a test group of one. I've long had trouble sleeping—rousing a lot during the night and waking much too early.

I'm not interested in prescription sleep aids or over-the-counter drugs like diphenhydramine Benadryl and Sominex or doxylamine Unisom , which can lead to tolerance issues if taken regularly. However, the thought of taking a chamomile capsule after dinner didn't seem so bad. So I rounded up eight alternative sleep aids—five single-supplement products and three "cocktails" of a variety of supplements—and took them semi-randomly over the course of about six weeks.

The cocktail supplement market is vast, but if you check ingredient labels you'll find that the three I chose are fairly representative. Clinicians and drug companies alike generally consider three categories when determining the effectiveness of a sleep aid: how much it shortens the time needed to fall asleep, how much it increases the total amount of sleep experienced, and the severity of drowsiness—the "hangover effect"—experienced the next day.

Melatonin is a natural hormone produced in your brain by your pineal gland. The problem with melatonin is that your body slowly starts to decrease its natural production during middle age around This may be one reason why older adults sometimes find it harder to fall asleep or get the same amount of sleep they used to get in their younger years.

Melatonin supplements come in several dosages, all designed for specific sleep struggles and tolerances. The general rule most health professionals stick to is to start low and adjust based on how your body responds. The better question is which one is better for your body? Yes, melatonin and valerian root can be taken together to target sleepless nights with a one-two punch of natural support. Participants in the study also experienced reduced anxiety levels.

You can use the herb to make a tea to drink before bedtime, or take it in capsule form. The recommended liquid dose is 10 to 30 drops of passionflower extract before bedtime. If you prefer to take a capsule, the dose is 90 milligrams. Do not take passionflower if you are breastfeeding or pregnant. This herb is also known to interact with many medications and can make sedatives and blood thinners too strong. People on some types of antidepressants cannot take passionflower.

Lavender is a fragrant plant used to make medicine, perfume, and oil. Its calming effect can help induce sleep. A study found lavender to be effective in improving the quality of sleep in postpartum women. Participants inhaled lavender fragrance before sleeping for a period of eight weeks. Always dilute lavender essential oil with water or a carrier oil, such as olive oil.

You should also do a patch test before applying diluted essential oils to your skin. To do a patch test, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you begin experiencing any unusual symptoms, discontinue use. Ginseng is an herb used in herbal medicine.

The U. Also consult your doctor before use so they can help you assess your risk of side effects or complications. According to a study , red ginseng extract had positive effects on people with sleep problems.

Participants experienced better sleep quality after taking the extract for a week. The recommended dose is milligrams to 2 grams of powdered ginseng per day. Or you can take 10 drops of a tincture three times a day. You can take ginseng for up to three months at a time. Then you should wait at least one week before taking ginseng again. If you still experience symptoms after discontinuing use, consult your doctor. A study showed that 5-HTP can promote sleep when taken with another supplement called gamma-aminobutyric acid.

The combination is thought to increase the duration of sleep. The recommended dose is to milligrams per day, though you should follow any directions on the product label.

Consult your doctor if you still experience symptoms after stopping use. If you have an existing health condition, consult your doctor before using a natural sleep aid. Natural sleep aids may be dangerous when used by children and older adults. As you begin to treat your sleep problems, try to find the underlying cause. Keeping a sleep journal can help you assess your sleeping habits and look at areas for improvement. An avid traveler, Andrew also has volunteered as an English teacher and humanitarian in countries throughout Asia.

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