In Europe (Germany) one out of four people suffers from sleeplessness. Sleeplessness may be caused by different things. Sleeping problems can manifest itself in different forms and are often categorized as follows:

* difficulties falling asleep
* difficulties maintaining sleep
* early awakening

Most sleeping problems have no physical cause but stem from psychological burdens, stress or other disturbing factors. Scientists agree on the fact that a lot of sleeping problems are caused by feelings of excitement (positive or negative). The following factors can attribute to sleeping problems:

* stress
* shift work
* too much activity prior to sleeping (sports, computer games, television, etc.)
* problems at work, in the relationship, etc.
* alcohol abuse
* big dinners prior to sleeping
* poor conditions in the bedroom (poor ventilation, too much light, etc.)
* electro smog

After carefully studying the background of the sleeping problem, the actual causes should be addressed. Strong sleep medications are undesirable because they do not address the underlying causes and may cause dependence.

Melatonin

We now know that the hormone melatonin plays an important role in falling asleep and maintaining sleep. The epiphysis (pineal gland) produces the hormone melatonin during the night and prepares the body for sleeping. The pineal glands of children start to produce melatonin when it darkens and this hormone production lasts for about 5 hours. The pineal gland enables the falling asleep and the passing of the different sleep stages. In this way people have a wholesome sleep and wake up feeling refreshed. But with the climbing of the years the pineal gland produces less melatonin; this is why a long and deep sleep is less obvious for many people. Therefore the administration of the body’s own hormone melatonin may be a nice aid in sleeping problems.

Melatonin should be taken in the evening before going to bed. When the melatonin has its optimal effect, depends on several factors. New data suggest that melatonin’s effect is probably the best when taken between 22.00 and 24.00 hours. Then the peak effect coincides with the body´s own peak melatonin production (around 02.00 hours). Melatonin is available in Europe in a dosages of 0,1 mg.

Other sleep promoting substances are:

Pyridoxal-‘5-Phosphate

This is a non-stimulating member of the vitamin B family. It helps to convert tryptophan into the calming neurotransmitter serotonin.

Vitamin B12

This vitamin is needed for cell growth and – division especially in the red blood cells. Vitamin B12 deficiencies can lead to anemia and nerve cell dysfunction. Especially during the course of a prolonged vegetarian lifestyle, deficiencies can develop, because plants contain very little vitamin B12. This vitamin supports sleep because it regulates the circadian rhythm.

Milk proteins

Certain proteins from milk showed to cause significant improvement in people with sleeping problems. Such a supplement is completely safe and is used more and more in Europe and in the US.

There are a lot of botanical substances that can be helpful in sleeping problems. Melisse may also promote sleep. It is completely safe when used for prolonged periods of time.