Natural Treatments for Insomnia

Avena sativa (Oats)

Avena sativa (oats) has a mild sedative effect and has long been usewd as a herbal treatment of insomnia. Oats are rich in vitamins A, B1, B2 and E, manganese, zinc, calcium, phosphorus. They are also used to treat nervous exhaustion and “weakness of the nerves. Oats are thought to stimulate sufficient nervous energy to make sleep possible.

Side effects and warnings: Oats are not associated with any adverse effects.

Scientific evidence of Avena sativa effectiveness

• No clinical studies on humans have been conducted to prove or disprove oats effectiveness for insomnia

California Poppy (Eschscholzia californica)

California Poppy was used by the Native Americans as a gentle sedative for children and the elderly. Although California Poppy is closely related to the Opium Poppy (Papaver somniferum) it has a markedly different effect on the central nervous system. California Poppy is not a narcotic and does not contain opiates like the Opium Poppy and is not addictive. In fact, rather than disorientating the user, it tends to normalize psychological function.

Medicinally, California poppy is a plant with sedative, analgesic and antispastic activities. It is particularly helpful if sleep is difficult from anxiousness and acute pain. It lessens both nerve centered and muscular pain, calms the mind and relieves anxiety.

Clinical and laboratory work on California poppy has clearly demonstrated the plant's sedative and anti-anxiety properties; it has been shown to improve both sleep latency and quality (Bruneton, 1995)

Side effects and warnings: May be slightly dangerous if given to children or senior citizens or taken in large quantities. California poppy may overly potentate analgesic-sedative pharmaceuticals. Do not use during pregnancy. Long-term use is acceptable, as the plant is generally not considered habit forming.

Scientific evidence of California Poppy effectiveness

• Behavioural effects of the American traditional plant Eschscholzia californica: sedative and anxiolytic properties. PubMed
• Study to evaluate the efficacy and safety of a fixed combination containing two plant extracts (Crataegus oxyacantha and Eschscholtzia californica) and magnesium in mild-to-moderate anxiety disorders. PubMed

Catnip

Catnip is most often used to treat anxiety, insomnia, and nervousness. It contains a chemical (nepetalactone) that produces a sedating effect in humans. Due to this effect, catnip may also be used to help lessen migraine headaches. Also helpful in treating colic in infants, diarrhea and indigestion.

Side effects and warnings: May cause headaches or nausea in some people. Don't use when pregnant.

Scientific evidence of Catnip effectiveness

• No clinical studies on humans have been conducted to prove or disprove any medicinal properties of catnip.
• The effect of an ethanol extract of catnip (Nepeta cataria) on the behavior of the young chick. PubMed
• Behavioral effects of acute and long-term administration of catnip (Nepeta cataria) in mice. PubMed

Celery

Celery has a calming effect on the central nervous system. Celery seed is used as a herbal remedy to treat nervousness, insomnia and anxiety. It contain vitamins A, C and B-complex.

Side effects and warnings: Celery seed is a strong diuretic, so eat foods high in potassium. Pregnant women shouldn't use diuretics unless prescribed by the doctor. Otherwise, for adults, celery seed medications are considered nontoxic, May cause minor stomanc upsets and diarrhea, in which case you should stop taking it.

Scientific evidence of Celery effectiveness

• No clinical studies on humans have been conducted to prove or disprove Celery effectiveness for insomnia

Chamomile (Anthemis nobilis)

Chamomile has been used for thousands of years to treat insomnia. Chamomile tea is commonly used in Europe, South America, and Mexico for insomnia and restlessness combined with irritability. Chamomile oil can also be put in bath water to soothe overwrought nerves.

Chamomile has mild sedative effects. Apigenin is a chemical in chamomile that works in the brain to produce muscle relaxation and initiate sleep. Apigenin binds to benzodiazepine receptors in the central nervous system.

Side effects and warnings: The FDA considers chamomile to be safe and the herb has no known adverse effects. Don't tale chamomile if you're pregnant or suffer from any chronic disorders of the digestive tract, including ulcers and ulcerative colitis.

Scientific evidence of Chamomile effectiveness

• There are no human clinical studies proving the sedative effects of chamomile.
• Hypnotic activities of chamomile and passiflora extracts in sleep-disturbed rats. PubMed

Hops (Humulus lupulus)

Hops, a major flavoring component of beer, has a long history of use for sleeplessness, nervousness, and restlessness. Hops pillows are sometimes used for mild insomnia.

Hops is a potent sedative that has a relaxing effect on the central nervous system. Hops is a good alternative for women who find that valerian causes agitation. However, people prone to depression should avoid using hops because it is a central nervous-system depressant.

Most studies in humans have tested the effects of hops on sleep quality when used in combination with valerian. No published clinical studies to date have examined the effectiveness of hops alone for any traditional use.

Side effects and warnings: Do not use hops if suffering from depression as it increases it. It contaIns an estrogen like chemical so should not be used by pregnant women.

Scientific evidence of Hops effectiveness

• Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. PubMed
• Effect of a fixed valerian-Hop extract combination (Ze 91019) on sleep polygraphy in patients with non-organic insomnia: a pilot study. PubMed
• The fixed combination of valerian and hops (Ze91019) acts via a central adenosine mechanism. PubMed
• Effect of a fixed valerian-Hop extract combination (Ze 91019) on sleep polygraphy in patients with non-organic insomnia: a pilot study. PubMed
• Sedating effects of Humulus lupulus L. extracts. PubMed
• Central action of a fixed Valerian-hops extract combination (Ze 91019) in freely moving rats. PubMed

Kava-kava (Piper methysticum)

Kava-kava is a well-established hypnotic, sedative and anti-depressant drug. It has a rapid onset of effect, adequate duration of action and minimal morning after-effects. However, reports of serious hepatotoxicity with this preparation have led to it being banned in many countries worldwide. The United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava.

Kava has a natural tranquilizing effect and is especially helpful for insomnia that is caused by anxiety. It contains compounds called kavalactones that are central nervous-system depressants and muscle relaxants. In small doses, kava acts to elevate mood, and in larger doses it acts as a sedative. Short-term studies suggest that kava is effective for insomnia, particularly in terms of improving sleep quality and decreasing the amount of time needed to fall asleep.

Dangers and side effects: Serious liver damage has been reported from the use of kava. Also can cause severe fatuge, nausea and jaundice.

Scientific evidence of Kava-kava effectiveness

• Treatment of anxiety, tension and restlessness states with Kava special extract WS 1490 in general practice: a randomized placebo-controlled double-blind multicenter trial. PubMed
• An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia. PubMed
• Kava and valerian in the treatment of stress-induced insomnia. PubMed
• Kava-Kava extract LI 150 is as effective as Opipramol and Buspirone in Generalised Anxiety Disorder. PubMed
• Effects of kava-kava extract on the sleep-wake cycle in sleep-disturbed rats. PubMed
• Extracts of kava (Piper methysticum) induce acute anxiolytic-like behavioral changes in mice. PubMed
• Stress-induced insomnia treated with kava and valerian: singly and in combination. PubMed
• Efficacy of kava extract for treating anxiety: systematic review and meta-analysis. PubMed
• Kava extract for treating anxiety. PubMed
• Kava-Kava administration reduces anxiety in perimenopausal women. PubMed
• A placebo-controlled study of Kava kava in generalized anxiety disorder. PubMed
• Therapeutic potential of kava in the treatment of anxiety disorders. PubMed

Lemon balm (Melissa officinalis)

Lemon balm has been used for centuries as a mild tranquilizer, and in Germany it is a popular ingredient in herbal sedatives for insomnia. It has a light, lemony flavor and makes a mild sedative tea. Lemon balm is often used as a relaxing tea. It's a natural tranquilizer, even when used as bath salts.

Several studies have found that lemon balm combined with other calming herbs (such as valerian) helps reduce anxiety and promote sleep. Few studies have investigated the safety and effectiveness of oral lemon balm alone, however. For example, in one recent study of people with minor sleep disorders, those who ingested an herbal combination of valerian and lemon balm reported sleeping much better than those who ingested placebo pills. It is not clear from these studies, however, whether lemon balm itself (or the combined action of lemon balm and valerian) is responsible for these sleep-inducing effects.

Side effects and warnings: No side effects reported, but may interfere with thyroid medications and sedatives. Do not use if pregnant or breast feeding.

Scientific evidence of Lemon balm effectiveness

• A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children. PubMed
• Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress. PubMed
• Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). PubMed

Lavender (Lavandula officinalis)

Lavender is considered a natural remedy for a range of ailments from insomnia and anxiety to depression and mood disturbances. Lavender is a gentle strengthening tonic for the nervous system. It produces calming, soothing, and sedative effects.

There is now scientific evidence to suggest that aromatherapy with lavender slows the activity of the nervous system, improves sleep quality, promotes relaxation, and lifts mood in people suffering from sleep disorders. Studies also suggest that massage with essential oils, particularly lavender, may result in improved sleep quality, more stable mood, increased mental capacity, and reduced anxiety. In one recent study, participants who received massage with lavender felt less anxious and more positive than participants who received massage alone. Lavender flowers have also been approved by the Commission E in Germany as a tea for insomnia, restlessness, and nervous stomach irritations.

Side effects and warnings: Internal use of the essential oil can cause severe nausea and should be avoided. External use in reasonable amounts is safe during pregnancy and breastfeeding.

Scientific evidence of Lavender effectiveness

• A single-blinded, randomized pilot study evaluating the aroma of Lavandula augustifolia as a treatment for mild insomnia. PubMed
• Effects of lavender aromatherapy on insomnia and depression in women college students. PubMed
• An olfactory stimulus modifies nighttime sleep in young men and women. PubMed
• Aromatherapy: evidence for sedative effects of the essential oil of lavender after inhalation. PubMed
• Biological activities of lavender essential oil. PubMed
• Anxiolytic effects of Lavandula angustifolia odour on the Mongolian gerbil elevated plus maze. PubMed
• Anticonflict effects of lavender oil and identification of its active constituents. PubMed
• Effects of aromatherapy massage on anxiety and self-esteem in korean elderly women: a pilot study. PubMed

Lettuce (Lactuca virosa)

Wild lettuce is a mild sedative and nervine used for restlessness and insomnia. It may be found in a variety of formulas for the treatment of acute and chronic insomnia. Because of its safety of use and calming effects, wild lettuce is a good children's remedy.

Lettuce is beneficial in the treatment of insomnia as it contains a sleep-inducing substance, called lectucarium. In the 19th century, doctors and pharmacists regularly used lactucarium, if normal opium wasn't available. Lactucarium is a safe opium substitute, because it is not addictive and even large amounts of lactucarium never lead to over dosage. It has also been known to work effectively against whooping cough and brings some relief to those suffering from bronchitis.

The juice of this plant has been likened in effect to the sedative action of opium without the accompanying excitement. Lettuce seeds taken in a decoction are also useful in insomnia.

Scientific evidence of Lettuce effectiveness

• No clinical studies on humans have been conducted to prove or disprove Lettuce effectiveness for insomnia

Passion Flower (Passiflora)

This herb was first introduced to American medicine for use as a mild sedative in 1867. The mild tranquilizing effect of passionflower is due to the presence of harmine, found in the dried aerial parts of the plant. Harmine was once called “telepathine,” so named for its ability to induce a feeling of euphoria. Passionflower contains other harma alkaloids that act as monoamine oxidase inhibitors (MAOs), a mechanism that combats depression and triggers the “feel good” response.

Passion flower is used for sleep problems in both children and adults. It is an excellent sedative with no side effects even when used in large doses. Passion Flower reduces spasms and depresses the central nervous system. It has narcotic and tranquilizing properties, including mild sedative and anti-anxiety effects. Research had indicated that passion flower has a complex activity on the central nervous system (CNS), which is responsible for its overall tranquilizing effects. Also, it apparently has an antispasmodic effect on smooth muscles within the body, including the digestive system, promoting digestion

Passion Flower is approved by the German Commission E in the treatment of insomnia and nervousness. In England it is an ingredient in forty different commonly-sold sedative preparations.

Passion Flower is often combined with Valerian Root in sleep aid formulas.

Side effects and warnings: Do not take with other sedatives or tranquilizers. There are no reported side effects for passion flower.

Scientific evidence of Passion Flower effectiveness

• Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam. PubMed
• Passiflora for anxiety disorder. PubMed
• Comparative anxiolytic activity profile of various preparations of Passiflora incarnata linneaus: a comment on medicinal plants' standardization. PubMed
• Anxiolytic activity of aerial and underground parts of Passiflora incarnata. PubMed
• Anti-anxiety studies on extracts of Passiflora incarnata Linneaus. PubMed
• Pharmacological studies on the sedative and hypnotic effect of Kava kava and Passiflora extracts combination. PubMed
• Hypnotic activities of chamomile and passiflora extracts in sleep-disturbed rats. PubMed
• Evaluation of anxiolytic activity of spray dried powders of two South Brazilian Passiflora species. PubMed
• Behavioural effects of Passiflora incarnata L. and its indole alkaloid and flavonoid derivatives and maltol in the mouse. PubMed
• Neuropharmacological evaluation of the putative anxiolytic effects of Passiflora edulis Sims, its sub-fractions and flavonoid constituents. PubMed

St John's Wort (Hypericum perforatum)

St. John’s Wort is useful in the treatment of depression, stress and insomnia. It is also recommended for children who wet the bed.

In modern times St. John’s Wort has become a popular herbal treatment for mild depression and anxiety. It is available as a prescription drug in most European countries and as a nutritional supplement in the United States. It is now being used in the U.S. for treatment of depression, anxiety, and insomnia. The use of St. John's wort for the treatment of depression has made it the number five selling herb in Europe and one of the top 10 herbs used in the U.S. It is often referred to as "Nature's Prozac."

Studies since the mid-1980’s have shown that this herb contains MAOs and can provide significant relief from anxiety and stress, improving sleep quality. There are at least 10 pharmacologically active constituents found in the extract, but researchers are most interested in hypericin and pseudohypericin. The action of hypericins at alpha receptor sites, known to be involved in the role of MAOs and 5-HTP reuptake inhibitors lends support to the herb’s universal reputation as a mood elevator and sedative.

Dangers and side effects: When using St. John's Wort, avoid the sun. This herb can cause photosensitization. Discontinue if a skin rash develops. Don't drink wine or take any amphetamines or narcotics. Don't take duirng pregnancy or while breast feeding.

Scientific evidence of St. John’s Wort effectiveness

• Effectiveness of St John's wort in major depression: a randomized controlled trial. PubMed
• Antidepressant-like effect of Hypericum perforatum (St John's wort) on the sleep polysomnogram. PubMed
• An open-label trial of St. John's Wort (Hypericum perforatum) in obsessive-compulsive disorder. PubMed
• St John's wort for depression. PubMed
• Adverse effects profile of the herbal antidepressant St. John's wort (Hypericum perforatum L.). PubMed
• St John's wort versus placebo in obsessive-compulsive disorder: results from a double-blind study. PubMed
• Differential therapy of mild to moderate depressive episodes (ICD-10 F 32.0; F 32.1) with St. John's wort. PubMed

Skullcap (Scutellaria lateriflora)

Skullcap is currently known best as a herbal sedative. By reducing tension, skullcap may contribute to lower blood pressure. The leaves and blue flowers of the skullcap are used as an ingredient in many OTC sleep remedies in the West. Native Americans used skullcap as a sedative, tranquilizer, and a digestive aid. Other cultures have used it as a sedative and to lower fevers. In contemporary practice skullcap is used as remedy for anxiety, nervous tension, pre-menstrual syndrome (PMS), insomnia, stress headaches, muscle spasms, seizures, and epilepsy.

Skullcap helps to support and nourish the nervous system, and calms and relieves stress and anxiety. Its antispasmodic action makes it useful for conditions where stress and worry cause muscular tension. Skullcap is often prescribed on its own or mixed with other sedative herbs, to treat insomnia and skullcap is also given to relieve menstrual pain.

Very little scientific evidence exists to support any medical properties for American scullcap, and its use has diminished greatly over the last several decades, as medications that are more effective have been developed. A very small recent study of healthy adults does seem to show that American scullcap has some calming effects, but the results of that study are questionable.

Side effects and warnings: Adverse effects include dizziness, confusion and seizures, and hepatotoxicity. Exceptionally large doses of American scullcap tincture have resulted in seizure-like movements of the arms and legs. Individuals with any type of liver condition should not take American scullcap. Pregnant women, women who are breast-feeding, and children under the age of 18 should also avoid taking American scullcap.

Scientific evidence of Skullcap effectiveness

• Phytochemical and biological analysis of skullcap (Scutellaria lateriflora L.): a medicinal plant with anxiolytic properties. PubMed
• The modulating effects of preparations of Baikal skullcap (Scutellaria baicalensis) on erythron reactions under conditions of neurotic exposures. PubMed
• Comparison of the chemical composition of extracts from Scutellaria lateriflora using accelerated solvent extraction and supercritical fluid extraction versus standard hot water or 70% ethanol extraction. PubMed

Valerian (Valeriana officinalis)

Valerian is a herb that has been long used as a remedy for insomnia. Valerian was first recommended for insomnia by Galen. In the sixteenth century, valerian became popular as a sedative in Europe, and its popularity spread to the United States. In the 1970’s, researchers began to study the scientific properties of valerian and its effects in humans, leading to its approval as a sleep remedy by Germany’s Commission E in 1985. Today, it is an accepted over-the-counter insomnia remedy in Germany, France, Switzerland, Belgium, and Italy.

In 1996, valerian was one of the 25 best-selling herbs in the United States. The FDA rates valerian as a GRAS (generally recognized as safe) herb. It is listed in the European Pharmacopea, and is widely used as a hypnotic and daytime sedative.

It appears to be more effective than other herbs for insomnia, such as skullcap, hops, and passionflower, but less effective than pharmaceutical drugs for insomnia. Valerian produces a drug-like hypnotic effect within the central nervous system similar to benzodiazepine drugs, such as Valium and Halcion. Because a tolerance effect occurs with valerian due to its Valium-like properties, people often need to take greater and greater amounts of it as time goes by in order to continue to obtain the desired hypnotic (sleep-inducing) effect. Valerian also has an antispasmodic action and is used for cramps, muscle pain, and muscle tension.

Numerous clinical research studies have shown that 270-600 milligrams of valerian taken daily for 14-30 days decreases the time it takes to fall asleep. People report an improvement in sleep quality and general well being, and feel more rested after waking.

Side effects and warnings: Valerian is not recommended for children under the age of 3 years. People taking medications for insomnia or anxiety, such as benzodiazepines, should not combine these medications with valerian.

Scientific evidence of Valerian effectiveness

• Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal? PubMed
• Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. PubMed
• Valerian extract and valerenic acid are partial agonists of the 5-HT5a receptor in vitro. PubMed
• Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. PubMed
• Kava and valerian in the treatment of stress-induced insomnia. PubMed
• An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia. PubMed
• Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot study. PubMed
• Effects of valerian extract on the sleep-wake cycle in sleep-disturbed rats. PubMed
• The sleep-enhancing effect of valerian inhalation and sleep-shortening effect of lemon inhalation.
• Effect of valerian on human sleep. PubMed
• Stress-induced insomnia treated with kava and valerian: singly and in combination. PubMed
• Valerian for sleep: a systematic review and meta-analysis. PubMed
• Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. PubMed
• Valerian use for sleep disturbances related to rheumatoid arthritis. PubMed
• The effect of valerian extract on sleep polygraphy in poor sleepers: a pilot study. PubMed
• Efficacy and tolerability of valerian extract LI 156 compared with oxazepam in the treatment of non-organic insomnia--a randomized, double-blind, comparative clinical study. PubMed
• Valerian as a hypnotic for Hispanic patients. PubMed

Tryptophan and 5-L-5-hydroxytryptophan (HTP)

L-Tryptophan is an essential amino acid (one that must be obtained through dietary sources as the body cannot manufacture it on its own) which is a precursor for the neurotransmitter serotonin. In the diet, L-Tryptophan is present in small amounts in legumes, grains, milk, yogurt, eggs, meat, nuts, beans, fish, and cheese.

The conversion of L-Tryptophan to serotonin is a two-step process. First, L-Tryptophan is converted into 5-HTP (5-hydroxytryptophan) and 5-HTP is then, in turn, converted into serotonin (also known as 5-HT), one of the neurotransmitter chemicals that carries messages between brain nerve cells. Neurotransmitters are secreted by one cell and picked up by receptor proteins on the surface of another cell. Once the message has been delivered, a neurotransmitter is either destroyed or absorbed into the cell that made it. This process is known as re-uptake. When re-uptake is inhibited, the effect of the neurotransmitter (in this case serotonin) is amplified. Neurotransmitters like serotonin are involved in the regulation of pain, pleasure, anxiety, panic, arousal, and sleep behavior (the sleep-wake cycle).

In 1989, a contaminated batch of L-Tryptophanan supplements caused an outbreak of eosinophilia myalgia syndrome (EMS), a serious systemic illness characterized by elevations of certain white blood cells and severe muscle pain. The contaminant was a filler (commonly known as “peak X”) added to the supplements and not the L-Tryptophan itself. Before the outbreak was over, between 7,500 and 10,000 cases of EMS were identified and 39 people had died. As a result, in 1989 the FDA banned the over-the-counter sale of all tryptophan supplements. In 2001, the U.S FDA issued a statement on L-Tryptophan which states, "Although FDA continues to enunciate its concern about the safety of dietary supplements containing L-tryptophan and related compounds such as L-5-hydroxytryptophan, this does not mean that FDA prohibits the marketing of dietary supplements that contain L-tryptophan... While we are unaware of conclusive scientific data that would establish that a dietary supplement L-tryptophan would be safe, if a firm has information that it believes establishes that a product containing L-tryptophan is safe within the meaning of the Act, it could market such a product as a dietary supplement." Thus, in the United States, and most other countries, pharmaceutical grade L-Tryptophan is once again available as a nutritional supplement.

Scientific evidence of Tryptophanan effectiveness

• Chronic insomnia: effects of tryptophan, flurazepam, secobarbital, and placebo. PubMed
• Effects of L-tryptophan on sleep onset insomniacs. PubMed
• L-tryptophan administered to chronic sleep-onset insomniacs: late-appearing reduction of sleep latency. PubMed
• Treatment of severe chronic insomnia with L-tryptophan: results of a double-blind cross-over study. PubMed
• The insomnia of 'sleeping in a strange place': effects of l-tryptophane. PubMed
• Sleep induced by L-tryptophan. Effect of dosages within the normal dietary intake. PubMed
• Efficacy and side effects of chloral hydrate and tryptophan as sleeping aids in psychogeriatric patients. PubMed
• Evaluation of L-tryptophan for treatment of insomnia: a review. PubMed
• Selectivity in response to L-tryptophan among insomniac subjects: a preliminary report. PubMed
• L-tryptophan and sleep in healthy man. PubMed
• The effects of trazodone with L-tryptophan on sleep-disordered breathing in the English bulldog. PubMed
• The effect of L-tryptophan on daytime sleep latency in normals: correlation with blood levels. PubMed
• L-tryptophan: effects on daytime sleep latency and the waking EEG. PubMed

Magnesium

Magnesium supplements may be helpful for relieving restless leg syndrome (RLS) and for treating insomnia. Magnesium is needed for bone, protein, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, clotting blood, and forming ATP - the muscle's energy source. About half of the body's magnesium stores are found inside cells of body tissues and organs, and half are combined with calcium and phosphorus in bone. Only 1% of the magnesium in the body is found in blood.

Dietary sources of magnesium include green vegetables such as spinach, as well as nuts, seeds, and some whole grains. The magnesium content of refined foods is usually low. Interestingly, calcium and magnesium compete for absorption and too much calcium in the diet blocks magnesium absorption. For this reason, combined calcium / magnesium supplements should contain approx. a 2:1 calcium / magnesium ratio for the greatest effectiveness.

A small study including only 10 patients found that magnesium improved insomnia related to restless legs syndrome. In another study including 42 patients undergoing abdominal hysterectomy, those who received intravenous magnesium sulfate before and after surgery required fewer pain-killers, experienced less discomfort, and slept better after surgery compared to those who received placebo.

Scientific evidence of Magnesium effectiveness

• Magnesium involvement in sleep: genetic and nutritional models. PubMed
• Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. PubMed
• Role of magnesium sulfate in postoperative analgesia. PubMed
• Effects of a magnesium-deficient diet on sleep organization in rats. PubMed
• Magnesium treatment of primary alcohol-dependent patients during subacute withdrawal: an open pilot study with polysomnography. PubMed
• Rapid recovery from major depression using magnesium treatment. PubMed

Melatonin

Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.

Melatonin is a popular remedy to help people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people with jet lag.

Evidence on its effects remain unclear. Some studies have found that although many people fall asleep faster with melatonin, it has no effect on total sleep time or daytime feeling of sleepiness or fatigue.

Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin.

Scientific evidence of Melatonin effectiveness

• Effectiveness of melatonin in the treatment of sleep disturbances in children with Asperger disorder. PubMed
• Effects of exogenous melatonin on sleep: a meta-analysis. PubMed
• Melatonin effects on sleep, mood, and cognition in elderly with mild cognitive impairment. PubMed
• Effect of melatonin on sleep-wake rhythm: the sleep diary of an autistic male. PubMed
• Melatonin for chronic sleep onset insomnia in children: a randomized placebo-controlled trial. PubMed
• The effects of melatonin on tinnitus and sleep. PubMed
• Low dose melatonin improves sleep in healthy middle-aged subjects. PubMed
• The association between melatonin and sleep stages in normal adults and hypogonadal men. PubMed
• Effect of melatonin on sleep, behavior, and cognition in ADHD and chronic sleep-onset insomnia. PubMed
• Melatonin, sleep, and circadian rhythm disorders. PubMed
• Melatonin promotes sleep in three species of diurnal nonhuman primates. PubMed
• Melatonin and sleep in humans. PubMed
• Different criteria of sleep latency and the effect of melatonin on sleep consolidation. PubMed
• Melatonin in elderly patients with insomnia. A systematic review. * Olde Rikkert MG, * Rigaud AS. PubMed
• Melatonin in children and adolescents with insomnia: a retrospective study. PubMed