If you want to get optimum sleep you need to get regular exercise and maintain a diet filled with nutrient-rich foods.  Here are four supplements that can help and they aren’t addictive.

Hops
A natural sleeping aid that’s not well known is… hops.  A hop is revered for its anti-anxiety effects, for its ability to calm your nervous system, and for helping reduce menstrual cramps.  You can supplement with 500 mg in pill form per day.

Melatonin
It’s the supplement version of the natural hormone in your brain that helps your body sleep.  According to scientific studies, melatonin enables you to fall asleep faster and for a longer period, with little-to-no long-term effects.  Experts recommend that you start with a dosage of 0.3 to 3 milligrams a day, working up from the smaller amount until you discover what works for you specifically.  Click here for Mayo Clinic’s viewpoint.

Melatonin is the primary ingredient in a commercial sleep aid called “SleepMD.”  It’s available at retail outlets such as Walgreen’s, CVS, Rite Aid, Target, Kroger and Albertsons.  You can buy it online at MDProducts.com.

Passion flower
This herb affects your central nervous system and depresses its normal rate of activities, which causes your body to relax.  The average recommended dosage is 500 mg in pill form per day.  Click here for the Wikipedia description of this plant and its uses.

Valerian
This herb has been used for centuries and has been scientifically proven to contain a natural sedative which works over time.  You should take this herb nightly for more than a week to get the most consistent results.  Click here to view the NIH (National Institutes on Health) evaluation of valerian.

WARNING: Please consider that your sleeping problems could be masking other issues like depression, chemical imbalances, nervous disorders, or poor health habits in general.  It’s always best to check with your doctor.

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