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Ara DerMarderosian, PhD
University of the Sciences

It’s no secret that prescription sleeping pills are hugely popular in the US. But it’s less well-known that these drugs are not always effective, and that their side effects, such as headache and dizziness, can be quite troublesome.

Some people have turned to melatonin, a “sleep hormone” produced by our bodies, which can be boosted by taking it as a dietary supplement. Melatonin (0.3 mg to 5 mg) is typically taken 30 minutes to four hours before bedtime. It is generally safe but may increase blood pressure and should not be taken by pregnant or lactating women. Melatonin does not work for everyone, though.
Another option is the herb valerian.* In a double-blind study, valerian extract was as effective as the prescription tranquilizer oxazepam (Serax). Valerian can cause mild side effects, including stomach upset and morning sleepiness, but these are rare. Valerian should not be used by anyone taking a benzodiazepine tranquilizer, such as diazepam (Valium).
If you would like to try valerian, take the capsule form 30 minutes before bedtime. (Choose a product standardized to 0.5% to 1.0% valerenic acids and follow label instructions.) Tea drinkers can try steeping 2 g to 3 g of the dried root (or the equivalent in a standardized extract) or adding one tea bag to six ounces of boiling water. Drink 30 minutes before bedtime. If you’re like most people, you should start sleeping better the same night you try this remedy.
*Pregnant or lactating women should consult their physicians before taking herbs.

Health interviewed Ara DerMarderosian, PhD, a professor of pharmacognosy (the study of natural products used in medicine) and Roth chair of natural products at the University of the Sciences in Philadelphia.

http://www.youtube.com/watch?v=d-QevraCQUc