No more tossing and turning: drug-free ways to get your zzz's - includes sources and related articles

Vegetarian Times, Nov, 1996 by Linda B. White

Hops are also sedating. McCaleb cites a clinical study in which a combination of valerian and hops was found to reduce stress and improve sleep. (In fact, one well-known European folk remedy for insomnia is to sleep on a pillow filled with hops.) For internal use, blend equal parts of valerian and hops extracts and take 3 0 drops before bedtime. Caution: Hops should be avoided during pregnancy.

Lemon balm is mildly calming and better tasting than valerian root. McCaleb recommends brewing it in hot but not boiled water, adding 1.5 to 4.5 grams of the dried herb per cup of tea. (A teaspoon is about two grams; a heaping teaspoon is 3 to 4 grams.) Although considered a gentle herb, pregnant women shouldn't take it.

Other gentle herbs for sleep include passionflower (said to be good for quieting those late night worry sessions), oats, skullcap and chamomile McCaleb also recommends St. John's wort for people who have trouble sleeping because of mild depression and kava kava root when anxiety contributes to insomnia.

Botanicals also can help you coax sleep -with soothing scents. Marcel Lavabre, president of Aroma Vera, an essential oils company in Culver City, Calif., favors fragrant oils of neroli (orange blossom), marjoram, spikenard, Roman chamomile, lavender and ylang ylang for a good night's rest.

Lavabre says you can put a couple drops of undiluted neroli, marjoram or lavender on your pillow. As a general rule, you shouldn't apply undiluted essential oils on your skin because they might elicit an allergic reaction. Instead, try adding 10 to 15 drops to the bath. The heat of the water provides a double-benefit: It gently diffuses the scent while it relaxes muscular tension. Lavabre suggests a mixture of 5 drops lavender, 5 drops marjoram, 3 drops ylang ylang and 2 drops spikenard. You can also make a massage oil by adding 12 to 15 drops of this blend to one ounce of a high quality oil such as almond oil. Either solicit a massage from a loved one or apply the oil to your forehead, temples and back of the neck.

Here's to sweet dreams and restorative sleep. If you have a sleepless night, don't worry. Even good sleepers can have bad nights. If you stick with good sleep habits, your insomnia should soon vanish.

RELATED ARTICLE: Twelve Ways To seduce Sleep

Get regular exercise. People who are sedentary often have problems falling asleep because their bodies simply aren't tired. Aerobic exercise helps you fall asleep more readily and also deepens sleep. The best time to exercise is in the late afternoon. Caution: Strenuous work-outs right before bedtime can interfere with sleep.

EAT A BALANCED DIET. Poor nutrition can lead to a number of physical and emotional ailments, including insomnia. A diet of fresh, whole foods improves health, and if you're healthy, you'll sleep better. Hauri recommends consuming a variety of fresh vegetables and whole grains and making the evening meal a light one because a large, rich meal late in the evening can keep you awake. Avoid bedtime sweets to avoid a low blood sugar rebound that can trigger reactions that may keep you awake.