Dietary Changes

• Consume foods high in tryptophan, which is an amino acid that helps you fall asleep. Foods with tryptophan include yogurt, eggs, cheese, grapefruit, whole grain crackers, milk, bananas, turkey, nut butter, tuna and figs. Consume these foods each night roughly one hour before you go to bed.
  
  Eat a light meal with some complex carbohydrates, but avoid overeating to prevent a surge in energy. Carbohydrates help make you feel tired and encourage the production of serotonin, which is a chemical that brings on sleep. Sleep-friendly food choices include warm milk, a chicken sandwich or a small bowl of oatmeal.
  
  A diet that is deficient in magnesium may create nervousness, which can lead to less deep sleep and frequent waking during the night. Foods abundant in magnesium include cashews, wheat bran, almonds and kelp.
  
  Avoid eating or drinking too much right before bed to avoid heartburn and frequent trips to the bathroom. Stay away from stimulants like tobacco and caffeine, especially in the afternoon and evening.
  
  

Helpful Herbs

• Valerian root contains sedative properties to help induce sleep. Valerian works best for people who have a difficult time getting to sleep. This herb is nonaddictive and is even more effective when combined with other calming herbs, such as skullcap, passionflower and hops. To consume as a tea, drink one to two cups about one hour before you go to bed. As a dried powder extract, consume 150 to 300 mg; in tincture form, consume 1 ½ to 2 tsp.
  
  Chamomile has a sedative effect on the body, which helps alleviate nervousness, irritability and restlessness. Adults and children can safely use this herb. To consume as a tea, drink one cup two to three times per day. In tincture form, consume 30 to 40 drops two to three times per day.
  
  Passionflower is an herb that is most useful for insomnia related to nervous exhaustion, overwork or mental worry. Even if taken in large doses, this herb has no side effects and is an excellent sedative. In tincture form, take 1.5 to 2 tsp roughly 45 minutes to one hour before bed. To drink as a tea, consume 4 to 8 g or one cup three times per day.
  
  

Vitamins and Minerals

• Try a calcium supplement to calm the nervous system. Take 1,500 to 2,000 mg capsules, in divided doses, on a daily basis; consume after meals and at bedtime.
  
  Take magnesium, which is an important mineral, to help reduce nervousness and relax the muscles. It also balances well with calcium. Take 1,000 mg per day in capsule form.
  
  Take B vitamins, especially vitamins B3, B5, B6, B9 and B12, to manage tryptophan levels and help reduce stress and promote healthy sleep patterns. Follow directions on the label for the proper dosage.
  
  

Melatonin

• Melatonin, a natural hormone released in the brain at night, helps promote a restful night sleep. Take 1.5 mg to 5 mg every day, one to two hours before bed.