Broken sleep
I suffer from broken sleep and while my GP has prescribed sleeping pills, these have all proved too powerful for me - the effects leave me feeling drowsy the whole of the following day. I am interested in using melatonin but am concerned it might have side-effects too.
Melatonin is widely used to re-regulate sleep patterns, especially by frequent long-haul travellers, but it is not sold over the counter here and is only available on prescription. Since this is the hormone that controls the sleep-wake cycle, it does work but there is concern about using it on a regular basis.
Remember, this is a hormone not a food supplement. Naturally, the body produces just one-tenth of a milligram and so if you do source a supplement from overseas and take the standard therapeutic dose of 5mg, (half an hour before bedtime), you are dramatically increasing natural levels.
I would not have a problem with melatonin for occasional use but for a longer term solution, I would use a herbal remedy and here you are spoilt for choice. The best know of these, which appears to improve sleep gradually is valerian. The therapeutic dosage is 600mg, taken two hours before bedtime but don’t expect overnight results. It may take two or three weeks to kick-in.
The Potter’s herbal range, which is all licensed here, includes a valerian combined with two other relaxants; hops and skullcap. Available from Boots and other high street healthstores, it costs £5.45 for 100 tablets. Take as directed on the packet.
A less well-known herb for sleep disorders is the Ayurvedic herb, ashwaganda, which can also counter anxiety - which may be causing the problem in the first place. It has a very mild sedative effect and so unlike the tablets you have tried, will not leave you drowsy the following day. Use the powdered herb and dissolve 1 teaspoon twice a day in warm milk. Since milk is rich in calcium, which can also promote sleep, you will get a two-pronged benefit.