Valerian extract is standardized to contain 0.8% valerenic acids. Most health/natural stores carry preparations made from valerian, the usual dosage being 150-300 mg 45 minutes to one hour before retiring. Varro E. Tyler, Ph.D., professor of pharmacognosy at Perdue University, suggests trying a commercial blend of valerian, hops, chamomile, oats, passionflower and balm. A tea made from the dried root calls for one to two grams of plant material and, if you recall the analogy to foul smelling socks, a healthy dose of courage!
- Consult your physician if you suffer from chronic insomnia to rule out conditions such as hypoglycemia.
- Regular exercise, yoga, meditation, or a simple warm bath, can all alleviate stress and muscle tension, the primary cause of insomnia.
- Eating a plain baked potato or a piece of bread shortly before bedtime can trigger the brain to release more sedative neurotransmitters.
- Limit your consumption of alcohol, caffeine and chocolate. Many diet pills and cold medications contain ephedrine and/or phenylpropanolamine (PPA), powerful stimulants that can interfere with normal sleep.
- Don't use any sleeping aid for an extended period of time. Instead, learn techniques to reduce stress.
To learn more about sleep disorders: http.www.nb.sympatico.ca/healthyway/LISTS/B2-C20_faq2.html
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