Certain herbal and vitamin supplements are known to combat insomnia. However caution is needed when it comes to trying them, especially if you are already on medically prescribed medication. Some herbs may interact with your current medication and cause unwanted side effects, or even counter the effects of the medication. Other herbs may exhibit their own side effects, many of which may be unknown. As an example, mixing the kava kava with the tranquilizer Xanax has caused coma.

Valerian is a very popular herb for the treatment of insomnia. Valerian has the ability to relax nerves and muscles, improving sleep quality and making for a deeper sleep. It is particularly effective to treat insomnia induced by mind activity, fear, anxiety, fatigue or excitement. A double-blind, randomized study was conducted by Vorbach et al with 121 patients with insomnia to receive valerian extract (600 mg/d) or placebo daily for 28 days. Patients taking valerian had significantly better results than did those taking placebo on the clinical trial after 14 days and on all additional measures of sleep and mood after 28 days. Two patients from the placebo group and two from the valerian group reported adverse events. Those adverse effects from valerian included headache and next-morning drowsiness. (Vorbach EU, et al. Therapie von Insomnien. Wirksamkeit und Vertraglichkeit eines Baldrianpreparats. Psychopharmakotherapie 1996;3:109-115.)

Magnesium is a mineral that affects every organ in the body. Among its most important functions, is the activation of enzymes that contribute to the production of energy. Magnesium’s main role. however, is as a constituent of bone. It assists in the transmission of nerve impulses and is also important for muscle contraction. It is also an important regulator of other nutrients in the body. It is an essential co-factor for about 90 enzymes which will function properly only when magnesium is present. Most people in the Western world do not get enough of this important mineral in their every day diet. Excess amounts of coffee, salt, alcohol and sugar can also deplete one’s levels of magnesium. Insomnia is a sign of magnesium deficiency.

In a 1998 clinical trial, 10 patients suffering from insomnia related to periodic limb movements during sleep (PLMS) were administered a course of magnesium at the dosage of 12.4 mmol in the evening over a period of 4-6 weeks. Results indicated that sleep efficiency improved from 75 +/- 12% to 85 +/- 8% at the end of the trial period.

(Hornyack, M, et al. Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Sleep. 1998 Aug 1;21(5):501-5.)

Taking magnesium at high doses may cause such problems as flushing, nausea, diarrhea, irregular heartbeat and general weakness. The body is very efficient at regulating magnesium. Usually, any intake of more than 2g a day is not absorbed. On the other hand, where the dietary levels of the mineral are low, the intestine will absorb almost all of it. Magnesium is found in a range of foods. Important dietary sources are wholegrain cereals, dried figs, nuts, pulses and green leafy vegetables.

Vitamin B12, which is found in foods from animal sources as well as in many fortified products, influences melatonin secretion. Melatonin essentially tells the brain to go to sleep. B12 is also needed for the manufacture of DNA and RNA, making it vital for the growth and development of all cells. It is also integral to the production and development of red blood cells and myelin – the white sheath that surrounds nerve fibers.

A 1996 clinical trial, Vitamin B12 was given to 106 patients who exhibited various forms of sleep disorder. Along with the vitamin, subjects underwent light therapy treatment and time therapy. combination of therapy was beneficial in 32% of the patients with sleep wake rhythm disorders, 42% of the patients with delayed sleep phase syndrome, 45% of those with irregular sleep wake patterns and in 67% of those with prolonged sleep patterns. Although not conclusive, this study suggests that Vitamin B12 may be beneficial for those suffering from sleep disorders.

(Yamadera H, Takahashi K, Okawa M. A multicenter study of sleep-wake rhythm disorders: therapeutic effects of vitamin B12, bright light therapy, chronotherapy and hypnotics. Psychiatry Clin Neurosci. 1996 Aug;50(4):203-9).

L-Tryptophan is an essential amino acid. It cannot be manufactured by the body and, so, must be provided by the diet. Tryptophan is a precursor for serotonin and melatonin. It’s ability to increase the brain levels of serotonin, which is a mood calmer and melatonin, which is a sleep inducer, has made tryptophan a popular sleep enhancing aid. In a 2005 double blind placebo controlled study, subjects with and without sleeping complaints slept under laboratory conditions for two nights. They were given an evening diet containing either tryptophan-rich A-LAC or tryptophan-low placebo protein. Evening A-LAC intake was associated with a 130% increase in Trp:LNAA before bedtime (P = .0001), modestly reduced sleepiness (P = .013), and improved brain-sustained attention processes the following morning (P = .002). Only in study subjects with sleep complaints was this accompanied by improved behavioral performance (P = .05). The authors concluded that ,” Evening dietary increases in plasma tryptophan availability for uptake into the brain enhance sustained alertness early in the morning after an overnight sleep, most likely because of improved sleep.” (American Journal of Clinical Nutrition.May,2005: Evening Intake of Lactalbumin May Improve Sleep and Morning Alertness).

Tryptophan is abundant dairy products as well as poultry. Relatively high dosages (in excess of 2000 mg per day) are needed to combat insomnia. Tryptophan is also believed to reduce the amount of REM sleep, though this can not be stated conclusively.