Natural Good Sleep: Tips on Melatonin, Valerian, and More

Kava for Sleep continued...

"Kava has been around for a long time," Plank says. "If anxiety is your problem, sure, try it."

The American Academy of Family Physicians reports that short-term use of kava is recommended for patients with mild to moderate anxiety -- but only for people not using alcohol or medicines metabolized in the liver, including many cholesterol medicines. In fact, the FDA has issued a warning that using kava supplements has been linked to a risk for severe liver damage.

"I tell patients this is a potential problem," says Avidan. "If they have a history of liver disease, they have to be careful."  Before taking kava, check with your doctor to make sure it's safe for you.

Lifestyle Tips for Better Sleep

What's best, experts agree, is taking steps to reduce stress and create a good sleep environment.

Some tips for a good night's sleep:

• Keep noise and light to a minimum. Use earplugs, window blinds, heavy curtains, or an eye mask. Small night-lights in your bedroom and bathroom are a good idea.
• Avoid large meals two hours before bedtime. A light snack is fine.
• Don't drink caffeine (including tea and soft drinks) four to six hours before bedtime.
• Regular exercise like walking will reduce stress hormones and help you sleep better. But don't exercise within two hours of bedtime. You may have more difficulty falling asleep.
• Don't nap late in the afternoon.
• Stop working on any task an hour before bedtime to calm your brain.
• Don't discuss emotional issues right before bedtime.
• Keep pets outside your sleeping area if you can.
• Make sure your bedroom is well ventilated and at a comfortable temperature.
• Learn a relaxation technique like meditation or progressive relaxation.

Another idea: "If you can't sleep because of pain, I advise Tylenol before bedtime," Plank says. "Especially in the senior population, this can be helpful. Many people toss and turn from aches and pains."

Plank (who is an acupuncturist as well as an MD) also advises trying acupuncture, which is known to help relieve pain -- and can also help with arthritis and headaches -- with the side effect of helping with insomnia.  "Acupuncture can improve your quality of life," she says.