I remember the good old days when I could sleep soundly even if a freight train rolled through the room. These days, I'm not so lucky, so I have sleep aids down to an art. I prefer things that are natural and non habit forming, at least for daily use. I'm not opposed to the use of Nytol on occasion.
Here's what I use:
*5HTP - This helps with general relaxation and brain function. I think it increases serotonin. I take 2 a day, one in the afternoon, one at dinner.
*Melatonin - Be careful with this. Many people overdose, and it disrupts your sleep if you do. Melatonin signals your body that it's time to fall asleep - it starts the sleep cycle. 1mg is usually about what you want, maybe a little less or more, but you probably don't need 5mg, which is commonly seen. Take it about 30 minutes prior to bed and never re-take it during the night if you wake up. It can cause strange dreams if you take too much, I've heard.
*Calms Forte - This is a natural supplement made by Hylands. It's supposed to relax you to help you fall asleep. Non-habit forming. I take 3 before bed. Truthfully, I can't swear that this works, but it's cheap, so I use it anyway.
*L-Theanine - This is an amino acid found in green tea. It's supposed to help you relax without drowsiness, but I find it helps at night too. The brand I use is Body First, and it also has Inositol, a B vitamin that helps with brain function.
*Magnesium - In addition to helping with cramps, this also helps you relax in general. It helps your body keep calcium in balance and relaxes your muscles. I take 2tsp in water, right after dinner. The brand I use is Natural Calm by Natural Vitality. Prices vary, so shop around. I like the Lemon flavor. It has a laxative effect, so don't take too much.
*One thing I have not tried, but plan to, is Valerian Root. I hear it smells bad. Valerian is supposedly good over the long term to help you relax and improve your sleep cycle. I've heard that it has cumulative effects over time, so it's better to take it regularly. I've also read that 10% of people are actually energized, not relaxed by it, so proceed with caution.
*This next thing will sound crazy, but here goes: Apparently the blue light from LEDs, computer screens, and TVs activates the pineal gland and disrupts sleep. It's hard to avoid in the evenings for most of us, but you can wear orange glasses that counter-act the blue light. I bought mine on Amazon - they are orange safety glasses. I wear them while watching TV or working on the computer until bedtime. Maybe it's all in my head, but it does seem to help settle your brain at night. They were cheap - under $10, so it can't cost much to try it. Search Amazon for "Uvex Skyper Safety Eyewear, Orange UV Extreme". Yes, I look stupid while wearing them watching TV. Clearly, there's nothing that I won't do for a good night's sleep.
