If you have trouble falling asleep, you have a lot of company. Approximately one-third of Americans suffer from sleep disorders. And it's not just the nighttime tossing and turning and sleepiness the following day that are problems — insomnia is linked to a host of health problems including premature death, heart disease, cancer, obesity, and depression.
A new study shows, for the first time, that sleepless nights may actually shrink parts of the brain used to make decisions. A study at the Netherlands Institute for Neuroscience found that people with chronic sleep problems had lower amounts of gray matter. Severe insomniacs showed the most brain loss. Try the following prescription-free sleep aids. Some can be found at your local pharmacy, and others can be found in health food stores.
1. Valerian
The herb valerian has been used as a sleep remedy for more than 1,000 years. One study found that 66 percent of participants who took valerian found it effective in inducing sleep after taking it regularly for four weeks. According to the Mayo Clinic, several small studies show that valerian reduces the amount of time it takes to fall asleep and helps you sleep better, but not all studies have shown it to be effective. Never mix valerian with other sleep aids. Follow the directions on the bottle.
