Sleeping Beautifully by Jim Golick, CCN, LDN Sleep deprivation is one of the most common afflictions of modern American life. This can be due to a variety of factors, from overwork to overplay. Between handling kids, spouses, employers, and aging parents, how are we supposed to find time to take care of the house and our own needs? The common denominator among all these demanding tasks is that they are stressors that affect our ability to relax and unwind. This directly leads to the common problems of insomnia and fatigue. Here are some simple solutions which can spell the difference between zombie-hood and a relaxed yet energetic demeanor. First, identify whether caffeine may be to blame. It is found in coffee, tea, colas, chocolate and many herbal energizers (as guarana, for example). Caffeine in foods should be limited to the early part of the day, if at all. Next, try to get to bed by 10:30 p.m. If insomnia prevents this, then consider a few dietary supplement options to help you unwind. 1. Calcium and magnesium - these minerals are essential for proper nerve function. They promote relaxation; especially when taken in the evening. Choose capsule or liquid form for fast absorption. 2. Herbs - the following herbs have been used worldwide for centuries to help relax, calm, and soothe: Valerian Root, Hops, Scullcap, Passion Flower, Chamomile, Kava Kava, and Lavender. Combinations are available in capsule form. Some are available as teas. 3. B-complex vitamins - some of the early signs of B-vitamin deficiencies are irritability and insomnia. These are known as the "Stress Vitamins." Try once or twice a day. Especially look for "Stress B-complex" which may help mood. 4. Phosphatidyl Serine this compound is a normal constituent of the brain and is helpful in aiding memory, mood and insomnia. It is best taken initially at 3 per day (especially in the evening). 5. Melatonin this is the sleep inducing "clock-regulating" hormone produced in the brain. Levels decline with age and stress and this contributes to poor sleep quality. One to three milligrams is usually sufficient, but consider more if it seems to be ineffective. Consult the cautionary statement on the label for contraindications.