It seems like every time I turn on the T.V., I see an ad for another new prescription sleep aid. You can find them from you pharmacist and over the counter in every shape and size. It’s like they’ve made the perfect sleep aid for every occasion, but what if you don’t want to take dangerous and possibly addictive chemicals to get yourself to sleep every night?

If you’ve tried all the other sleep remedies and nothings worked for you; before you make a trip to your doctor, make a trip to your local health food store. There you can find tons of natural supplements. While most of these remedies haven’t been clinically tested, they’ve been used for years in various cultures to naturally relax and get a good night’s rest. Check out these common herbal sleep remedies; one of which is bound to help you finally get some rest.

German chamomile. This is probably the most widely publicized herbal sleep aid in recent years. Simply brew the tea and drink to relax your self into a peaceful sleep. The best part is that it’s safe to drink during the day when you just need to unwind; something no medical sleep aid can claim.

Lemon balm. This is an herb often used in gardens for its lemony scent (it smells a bit like lemon wood cleaner); this is a great herb to calm your nerves. You can find it as a tea, capsules, or a liquid extract. This makes it extra convenient for every situation.

Valerian root. This is one of the oldest and most widely used herbal sleep remedies. Unlike many other herbs, valerian root has been the subject of several clinical trials where it was found to help people fall asleep faster and get a more restful night’s sleep. It is also available in tea, pill, or liquid form.

Catnip. Sure it sounds crazy, but that herb that makes your cats go wild can actually calm you down and prepare you for sleep. It contains chemicals similar to those in valerian root. In addition to being a sedative, catnip can also help with indigestion and heartburn. It can be enjoyed as a tea or taken in liquid extract form.

St John’s Wort. This herb not only helps you fall asleep at night, it has also been indicated for treatment of anxiety and depression. Just be sure to take the prescribed dosage because too much can be harmful.

Lavender. This is a safe relaxing herb that is so powerful, it has been shown to reduce and sometimes completely counteract symptoms of caffeine use. This herb is much more convenient because it comes in tea or and as an essential oil that can be massaged on, put into a bath, put on cotton balls to infuse into the air, or simply put on your pillow. Lavender oil is not only a great way to calm yourself; it’s also safe for use on children and babies.

You should remember that herbs are generally slower acting than modern medicine, so they may take days or even a couple weeks for you to feel the full effect. Also, just like with any other medication, you should consult your doctor before taking any of these remedies, especially if you’re on any prescription medications.

Tangy, crimson-colored dried cranberries and toasted pecans are a dynamic combination in this special salad. If you plan to make it more than 2 hours in advance, hold back on adding the cucumbers until serving time so they will retain their special crunch.

Ingredients:

1 cup shelled pecans 1 1/2 cups couscous 1 cup dried cranberries 1/2 teaspoon turmeric 2 cups boiling water 1 cup thawed frozen peas 3 scallions, very thinly sliced 2 medium cucumbers, peeled, seeded, and diced 1/4 cup shredded fresh basil

Lemon Dressing Ingredients:

Zest of 1 lemon 1/3 cup lemon juice 3 garlic cloves, minced 1 /2 teaspoon salt Freshly ground black pepper 1/3 cup olive oil

Instructions:

Preheat oven to 350 degrees. Toast pecans in a shallow pan until fragrant, approximately 5-7 minutes. Set aside. Place the couscous, cranberries, and turmeric in a large bowl. Pour in the boiling water, stir, then cover the bowl with a large plate or foil. Let sit for 10 minutes. Remove cover and fluff the couscous with a fork. Cover again and let sit 5 more minutes. Stir in the pecans, peas, scallions, cucumbers, and basil.

Combine e dressing ingredients in a jar with a tight-fitting lid and shake vigorously. Pour over the couscous mixture and stir. Let the salad sit at least 1 hour before serving to allow the flavors to blend. If longer than 1 hour, cover and chill, but then bring the salad to room temperature before serving.

Tip: If salad is prepared more than an hour ahead of serving, wait to add cucumbers until serving time.

If you’re approaching menopause, you’ve probably experienced the heat, chills, flushing, sweating, and heart palpitations associated with hot flashes. These experiences can not only be terribly uncomfortable, with some lasting up to thirty minutes, they can severely distracting in your life. There are medical treatments that can help with hot flashes, but most are extreme and will not be used unless there is a problem. You can always turn the heater or air conditioner to “really cold”, but other people who live in your house may not be as willing to make this change. If you’re under the impression that you just have to live with hot flashes, then think again. Soy beans have been used for a long time to help relieve some or all of the symptoms associated with hot flashes.

Soy has chemicals in it called isoflavones, which are a type of phytoestrogen (plant estrogen). These compounds are similar to estrogen and act like human estrogen in your body. Not only have studies shown that women countries with higher soy content have fewer hot flashes than women in cultures that eat less soy, many women who begin getting more soy in their diet report fewer and less severe hot flashes. While soy does have the benefits of acting like human estrogen, its effects are fairly weak. Many women with mild to moderate hot flashes report decreases in their symptoms, but women with more severe symptoms will probably not experience much relief.

Soy can be found in many different forms. Not only can you get it in supplement or sd s food, there’s also various types of soy food products. As with any supplement, you should only take soy isoflavone supplements if it is impossible for you to get enough soy (or other isoflavone sources) in your diet. While taking a pill is probably easier, food is the natural way to absorb chemicals and it’s generally more effective. When it comes to specific soy foods, avoid soy milk. It doesn’t contain as many isoflavones as other types of soy and probably won’t be effective.

As with any supplement or dietary changes, there are concerns associated with soy. One is that because it acts as an estrogen in the body, it could result in an increased chance of breast cancer. This is why it’s important to have regular mammograms and self exams, you may already be doing this. You should also monitor your soy intake. More than 50 grams per day may increase the associated problems. Consult your doctor before making major dietary changes; they can help you figure out if soy is right for you.

While you can’t avoid going through menopause, there are breakthroughs that can alleviate some of the symptoms. If you have problems with hot flashes and night sweats, eat right, get exercise, and add some soy to your diet.

People with insomnia will try most anything to get to sleep. The endless tossing and turning can be agonizing, so why not try a sleep medicine to get some severely needed rest? Well, because the solution may be much easier than that. Next time you just can’t seem to sleep, try opening the refrigerator for relief instead of the medicine cabinet.

While we tend to overlook it, we all know that food can make us sleepy. After eating a big turkey dinner, it’s hard to do anything but lie down and take a nap. This is because of a chemical you’ve probably heard a lot about in recent years: tryptophan. So what exactly is tryptophan? It actually allows your body to produce an amino acid called L-Tryptophan. This amino acid is essential in the production of the neurotransmitters serotonin and melatonin. These help slow down the nerve traffic in your brain, relax you, and allow you to think less and sleep more.

While you’ve already felt the relaxing powers turkey has, you probably aren’t too happy about the prospect of eating turkey before bed every single night. Well, the good news is that turkey isn’t the only source of tryptophan. This chemical is found in dairy products, soy, meat (especially poultry), nuts, fish, beans, eggs, hummus and most other high-protein foods. Eating a small amount of these foods shortly before bed time can help you sleep soundly.

The problem with many of the foods that contain tryptophan is that they also contain an amino acid called tyrosine. This produces chemicals that perk you up and make you more energized. Eaten alone, these acids will counteract each other produce no significant effects in either direction. The key to getting rest is to eat other foods that will allow you to utilize the tryptophan and not the tyrosine. Excellent foods for accomplishing this effect are carbohydrates. They encourage your body to produce insulin which “ties up” the tyrosine and allows the tryptophan to reach the brain without competition. Just be sure to avoid too large amounts of carbs and simple sugars. You can produce too much insulin; causing you to wake up not long after you’ve fallen asleep.

Another way to get the full benefit of tryptophan is to eat foods that will increase your brain’s absorption of this amino acid. The best way to do this is with calcium. And we already learned that dairy products are a great source of tryptophan. This is why our mother’s always gave us a warm glass of milk at night to help us rest; because it works.

So, if you just can’t seem to settle down and get to sleep, try a late night meal containing nature’s sleeping pill: tryptophan. Just remember not too eat too much at night or you’ll likely wake up a few hours later. The most effective plan is to have a moderately sized dinner and a small snack an hour or two before bed. If you eat the right foods at bedtime, you’ll bed drifting off to dreamland in no time.

Ingredients:

2 cups variety of fruit (strawberries, kiwi, berries, peaches, etc.) 1 seedless watermelon (or other seedless melon of your choice) 1/4 cup bottled sangria or sparkling white grape juice 1 tablespoon lemon juice

Instructions:

Slice the melon of your choice into 4 pieces 1/2 inch thick and refrigerate. Cut fruit into small bite sized pieces. To make the salsa combine fruit pieces in a bowl with sangria or white grape juice. Toss together, cover and refrigerate for 2 to 5 hours. When ready to serve, sprinkle lemon juice over melon slices and top with salsa.