If you've ever awakened at 4 a.m., unable to return to sleep, or laid awake at night, well after midnight, waiting for Mr. Sandman to arrive in the first place, you are all to familiar with the frustrating, and often debilitating aspects of an increasingly common condition: insomnia.

Insomnia affects about 15-20% of the population at any one time. The causes are numerous, from temporary stress and anxiety to ongoing chronic problems, or a bad mattress or uncomfortable bedroom.

Insomnia can manifest itself in three ways: difficulty falling asleep, inability to stay asleep, and waking too early.

Herbal remedies are ideal for many, as few of them interfere with medications. The following supplements have been known to provide relief from insomnia. They should be taken about 45 minutes before bedtime:

Valerian
250 - 500 mg of extract. Start with a low dosage, and build up over a couple of weeks.

Chamomile
2 teaspoons of dried herb in tea. Take the two together for good effect, they promote relaxation and ease stress.

A lack of nutrients can sometimes cause insomnia. These are most likely to be Calcium, magnesium and vitamin B6 and niacin.

Calcium
Take 500 mg with food before going to bed.

Magnesium
250 mg with food before going to bed.

Take the Calcium and Magnesium together - they are sometimes sold as a single supplement.

Vitamin B6 and Niacin
50 mg B6 and 500 mg niacin taken together before going to bed.

What Else Can You Do?

• Stick to a regular sleep schedule. Go to bed at the same time and get up at the same time, regardless of the day of the week or whether you've slept.
• Avoid alcohol, caffeine and tobacco.
• Have a leisurely bath with several drops of lavender oil before going to bed.
• Put a few drops of lavender oil on your pillow
• Have a bedtime drink of hot milk and honey.
• Do not take commercial sleeping remedies at the same time as herbal remedies.
• Exercise regularly - try 40 minutes walking four times a week.
• Insomnia can be simply a temporary but troubling problem. Or it can be a symptom of a medical condition requiring treatment. If insomnia persists for more than a few weeks, be sure to consult your health care provider.
• With the help of valerian, chamomile, and a relaxing bedtime ritual, sleep should come more easily, and a rested, replenished, restored sense of being can return.