To wake up refreshed every morning is nothing but an unattainable dream for most blurry eyed insomniacs. Sleeping aids might seem like an easy solution. However, with any pharmaceutical drug there are potential side effects. On the other hand, by focusing on natural remedies, diet and behavior modification, one can avoid the health risks associated with drug use and settle into a rejuvenating rhythm of peaceful sleep.

*Sedatives.

One of the problems with sedatives is that they interfere with rapid eye movement (REM) sleep. This phase of deep sleep is important for restoration and it is when we dream. When we are consistently deprived of REM sleep we feel sluggish and moody during the day.

That said, sometimes any sleep, even a poor quality sleep, is better than no sleep at all. There are times in life when we do need a little help to initiate sleep. During those times, when insomnia sets in and it seems impossible to quiet an overactive mind, two natural sedatives to try are melatonin and valerian root.

*Melatonin.

Melatonin is a hormone our bodies naturally release to regulate sleep and wake cycles. Melatonin levels are controlled by the pineal gland and increase when it is dark, making us sleepy. As darkness progresses into daylight, melatonin levels fall and we are perked up. Keeping our bedrooms as dark as possible using darkening shades is one way of naturally increasing melatonin levels to help with sleep. Melatonin can also be purchased in pill form from health food stores and most pharmacies.

*Valerian root.

Another natural sedative to look for in the health food store is valerian root. Used as a tincture, pill or tea, valerian root naturally makes us feel sleepy and ready for bed.

*Other natural remedies.

Sleep is naturally encouraged when we begin to wind down and relax an hour or so before bedtime. To enhance relaxation, other sedating herbs to try include camomile, kava-kava, lemon balm and catnip. Aromatherapy using lavender oil in bath water, for example, also enhances sleepiness.

*Cut out or reduce caffeine.

Caffeine affects people differently, but if you're having difficulties with sleep then one of the first things to do is cut out the caffeine. Caffeine is a stimulant and when used in excess interferes with sleep.

Eliminating, or at least limiting caffeine intake to no more than 150 mg in the morning, or the equivalent of a cup of coffee, is a good step towards better sleep. As well, people with insomnia should be aware of

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