Calcium – The most abundant mineral in the human body, calcium has long been recognized for its ability to keep bones healthy and strong. Some people fighting insomnia experience sleep problems due to low levels of calcium. Supplementing the diet with calcium as well as magnesium–another nutrient that may be depleted in insomnia sufferers–may ultimately lead to sounder slumber.

Magnesium – Magnesium plays a variety of roles in the body. Not only is it critical for energy production and proper nerve function, it also promotes muscle relaxation and helps the body produce and use insulin. Magnesium, sometimes taken in combination with calcium, is often used to treat such ailments as back pain, high blood pressure, depression, anxiety and panic, muscle cramps, and migraine headache.

Valerian Root – In the brain, valerian is thought to bind to receptors for a nerve chemical called GABA (gamma-aminobutyric acid). By blocking some nerve impulses from reaching the brain, the herb seems to shorten the amount of time it takes to fall asleep as well as improve the quality of sleep that results. And, unlike some of the more commonly prescribed sleep medications, valerian is not addictive. Nor does it cause morning grogginess (when taken at recommended doses), as some prescription drugs do. In addition to promoting sound sleep, valerian has a reputation for easing anxiety and relaxing tense muscles.

Hops Flower – Hops flowers are traditionally used as a main ingredient in beer and have naturally occurring sedative properties. Hops are useful as a sleep inducer, and has become popular among people troubled with sleep disorders or insomnia. Its sedative effects are particularly useful when this tension leads to restlessness and headache. It has also been found to be effective for nervous exhaustion or tension and nerve pain. Hops are sometimes combined with Valerian to make a powerful supplement that can help you to relax, sleep more soundly and alleviate mental conditions, helping to promote a feeling of calm and peace during times of stress. Is also popularly used in dream and sleep pillows and many other cosmetic formulations.

Skullcap Root – Skullcap is a comforting herb, traditionally used to alleviate nervous tension and exhaustion. It is used to promote emotional wellbeing and relaxation during times of occasional distress. The name skullcap refers to the flower’s resemblance to helmets worn by European soldiers. Skullcap has a calming and relaxing effect on the body and can be used during the day to restore balance to an overworked individual or in the evening to promote normal, healthy sleep.

Chamomile Flower – One of the safest medicinal herbs, chamomile is a soothing, gentle relaxant that has been shown to work for a variety of complaints from stress to menstrual cramps. Chamomile’s mildly sedating and muscle-relaxing effects can help those who suffer from insomnia to fall asleep more easily.

Inositol – Inositol is an unofficial member of the B vitamin group that functions as a primary component of cell membranes. Although inositol has not been shown to be essential in the human diet, supplementation has shown to exert some very beneficial effects in cases of depression, panic attacks and even diabetes. Inositol is a vitamin like molecule, water soluble, and often is considered a member of the B complex family of vitamins. It is not considered essential to life, but performs important functions in the body. It nourishes brain cells and helps metabolize fats and cholesterol. It also may improve the transmission of nerve signals. Caffeine may increase your need for inositol.

L-Taurine – Taurine is a sulfur-containing amino acid that is manufactured in the body from the aminos methionine and cysteine. It helps regulate the nervous system and the muscles, and plays an important part in keeping the brain and heart healthy. Taurine helps move potassium, magnesium, and sodium, three nutrients that are key to brain and heart function, into the cell membranes. Taurine is known to provide support for neurotransmitters and to have a protective effect on the brain. Some studies have shown that taking L-taurine supplements can help strengthen the heart muscles, and thus regulate blood pressure and prevent heart failure and arrhythmias. Taurine is a conditionally essential amino acid which is not utilized in protein synthesis, but is mainly found free in most tissues, especially throughout the nervous system. Taurine has been found to be important in the formation of bile salts, cell membrane stabilization, and eye health. Taurine is well known for its role in the modulation of neurotransmitter activity and its relaxing effect on the mood.

GABA (Gamma-aminobutyric) – Popularly referred to as the body’s natural tranquilizer, GABA (gamma-aminobutyric acid) is an amino acid produced in the brain. It acts as a Neurotransmitter–a chemical that fosters communication between nerve cells–and helps to keep stress-related nerve impulses at bay. GABA participates in promoting relaxation, which explains why many well-known anxiety medications–Valium among them–target GABA receptors in the brain. But unlike many prescription tranquilizers, GABA is not habit-forming.

Melatonin – Melatonin is a hormone manufactured and released into the bloodstream by the pebble-size pineal gland nestled deep within the human brain Melatonin is intimately involved in synchronizing the body’s hormone secretions, setting the brain’s internal clock and generating circadian rhythms (daily biorhythms). These patterns govern the release of hormones that regulate such body functions as reproduction and digestion. Significantly, melatonin also works around the clock to signal the body, which is sensitive to light cues, when to sleep and when to awaken. Typically, the pineal gland begins excreting melatonin around dusk, rapidly increases its output between 2 A.M. and 4 A.M., and then decreases its output again as daylight appears.

The ability to fall asleep and stay asleep may get a boost from melatonin supplementation. Some studies of young and elderly adults have shown that taking a small amount of melatonin before bedtime helps to both hasten sleep and improve its quality. These benefits were seen in insomniacs as well as in individuals who struggle with only occasional sleep problems. Frequent night-time awakenings can occur as a result of chronic pain or stress. In such situations, melatonin may help by encouraging sounder slumber.