This article was published in Better Living with Blue Shield 65 Plus, May-June 1999, Volume 1, No. 3.

Natural Relaxation

Americans consume more than five billion doses of tranquilizers and sleeping pills every year. The most often-prescribed sleep medications are benzodiazepines, which can be addictive. But if you can't sleep - and the options discussed on the previous pages ["Catching your zzzzzzs"] aren't working for you - what else can you take? Many people are turning to herbal* and other "natural" remedies. Here's the scoop on the three most common.

Chamomile (Matricaria recutita)

Chamomile has been valued for its medicinal qualities since the times of ancient Greece and Egypt. Many believe it can calm the nerves and encourage relaxation. You can find chamomile alone and in many blends in the tea section of your local grocery store. However, be cautious if you are allergic to ragweed or other plants in the daisy family.

Valerian (Valeriana officinalis)

In Europe, people have been taking valerian to aid sleep for more than 1,000 years and it can be found in more than 100 over-the-counter tranquilizers. It works much like benzodiazepines but is not addictive and has fewer or no side effects. Valerian's effects are cumulative, so it may take two to three weeks for you to notices a difference. Also, do not take it with other sedatives or alcohol and do not use it daily for more than six months.

Melatonin

A hormone produced by the pineal gland in the brain and released in response to darkness, melatonin helps regulate your internal clock and is thought to trigger sleep. Your body secretes less melatonin as you get older, which may explain why many older people have difficulty sleeping. You can purchase melatonin in pill form, but in doses that are much higher than what you produce naturally. So far, short-term use appears to be safe, but long-term use is not recommended.

A Word of Caution

Just because these remedies are "natural" does not necessarily mean they are safe. Herbs contain chemicals that can cause unpleasant side effects in some people.

• Talk to your doctor. Your Personal Physician should be made aware of any problems your are having getting to sleep, as well as any herbs or medications you are taking to remedy the situation. This is also important because sleep problems can indicate some other health problem, such as heart or thyroid disease.
  
  
• Think before you self-medicate. Before you decide to take something to help you sleep, whether it is an herbal remedy, over-the-counter sleep aid or prescription drug, think about what is going on in your life. Maybe something temporary or preventable is causing you to lose sleep.
  
  
• Keep an eye out for adverse reactions. If you develop symptoms such as dizziness, upset stomach, headache or skin reactions, stop using the herb and tell your Personal Physician.
  
  
• Be careful of drug interactions. Ask your doctor or pharmacist if there are potential problems in combining an herb you want to try with medications you are already taking.
  
  
• Remember the Food and Drug Administration (FDA) classifies these remedies as dietary supplements - not drugs. Therefore, they are not regulated as strictly and there is no guarantee of efficacy or safety.
  
  
• Do your research. Educate yourself about an herb before you try it. If you have Internet access, Blue Shield's health and wellness Web site at www.mylifepath.com is a good resource.

NOTE: Herbs are not for everybody. This information is for educational purposes only and does not take the place of medical advice. Blue Shield 65 Plus cannot endorse or recommend you try any of these strategies. Be sure to discuss with your Personal Physician any sleep problems you may be experiencing.

Selected Sources:

• -----. (1998). "Chamomile a better digestive than sleep aid." Environmental Nutrition, October 31.
• -----. (1999). "Trouble Sleeping? Getting older doesn't mean you have to sacrifice a good night's sleep." Focus on Health Aging, Vol. 2, No. 2, Mount Sinai School of Medicine.