It’s really best to resort to sleeping aids — natural or pharmaceutical — only as a last resort. Medicinal sedatives are generally bad news in that they are usually addictive and your tolerance increases, making higher and higher doses necessary for any effect. They have a range of side-effects such as daytime drowsiness, memory problems, confusion, depression, dry mouth, sluggishness and all sorts of other unpleasant symptoms. They are also strong chemicals which need to be detoxified by the body, placing a burden on your liver.

Herbal Beauty

There are many natural substances which can help you sleep, although again, they should be used when other avenues have been exhausted and then only occasionally. You’ll find many of them, especially the herbs, are sold in blended formulas.

Valerian is sometimes referred to as ‘nature’s Valium’. As such, it can interact with alcohol and other sedative drugs and should therefore be taken in combination with them only under careful medical supervision.

Dosage: 150 to 300mg about 45 minutes before bedtime.

Passion flower’s mild sedative effect has been well substantiated in numerous animal and human studies. The herb encourages deep, restful, uninterrupted sleep, with no side-effects.

Dosage: varies with the formula, generally 100 to 200mg of a standardised extract.

Kava kava is a relaxant for both mind and body. If taken 20 minutes before bedtime, kava can help promote a deeper sleep with no drowsiness on waking.

Dosage: 250mg an hour before bed (standardised to 30 per cent kavalactones).

St John’s wort, also called Hypericum, has both serotonin- and melatoninenhancing effects, making it an excellent sleep regulator.

Dosage: 300mg (standardised to 0.3 per cent hypericin).

Hops have been used for centuries as a mild sedative and sleeping aid. Its sedative action works directly on the central nervous system.

Dosage: varies, but around 200mg per day.

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