Sleep aids for new parents

Foods
Warm milk
A favorite of babies and parents alike, drinking warm milk before bedtime is a time-tested way to fall asleep. The amino acid l-Tryptophan (found in milk and other foods such as turkey) has been thought to play a role in making you sleepy by upping the level of serotonin in the brain, although the benefits may be purely psychological. A drop of vanilla extract in the warmed milk can help make it more palatable.
Bread, crackers, pasta
Skip the ice cream and cookies and have a bagel or some crakcers instead. Some experts believe foods high in carbohydrates can promote sleep.


Herbal remedies
Herbal remedies come in many forms, including the fresh or dried plant, pills, tinctures, and powders. Although herbs are considered natural alternatives to certain drugs, they can be equally powerful, as well as toxic. Consult with your doctor before taking any herbal remedy, either on its own or in combination with other herbs or medications. Also, since the quality of herbs varies among manufacturers, ask an expert to recommend a brand name.

Chamomile
Your grandmother was probably a big believer in chamomile tea. Chamomile is thought to have a mild sedative effect, although this has not been scientifically proven. It is also used to calm the stomach in cases of indigestion, flatulence, gastrointestinal spasms, and inflammation of the gastrointestinal tract. The FDA says it is safe for pregnant and breastfeeding women.

Hops
A common ingredient in beer, dried hops pillows have traditionally been used for sleeplessness and nervous conditions. Hops can also be taken as a bitter tea, or as a freeze-dried extract in capsule form.

Kava
Kava, the root of a tropical shrub, has a mild tranquilizing effect. Some consider it a natural equivalent of the prescription drug Valium. Sold in Germany as a natural relaxant and sleep aid, kava is available in this country (as a supplement) in capsule form, but the quality of commercial kava products varies greatly.

Lavender
Aromatherapists love lavender. You can sprinkle lavender oil on your pillow or put it in a warm bath with some lemon balm for a soothing aroma that should make you feel sleepy. But not all lavender is tranquilizing: Watch out for Spanish lavender, which can be stimulating.

Lemon balm
Also known as melissa, lemon balm is a sedative and stomach-smoother often used in combination with other sedative herbs. Add 2 to 4 teaspoons of the dried herb to a cup of boiling water for a soothing tea.

Passionflower
Though it sounds like an aphrodisiac (it was named for Christ's passion because of the cross at the center of its flower), this plant is actually a mild sedative. It is usually taken as a tea — about 3 to 6 teaspoonfuls a day, combined with other sedative herbs — for various types of nervous conditions, including insomnia and related disorders. No side effects have been reported.

Valerian
Generally thought of as an effective and reliable sedative, valerian can help relieve anxiety, insomnia, and nervous irritability. It is not habit-forming and does not have any hangover-type side effects. Put 1 or 2 teaspoons of dried valerian root in hot water for a bedtime tea. If you can't stand the strong smell, try it in capsule form. Pregnant women should avoid it until studies are done on its effects on the fetus.

Over-the-counter medications
Melatonin
Melatonin is a naturally occurring hormone often touted as a cure for jet lag and insomnia. It is available in most health food stores in synthetic and natural forms (usually from sheep), but little is known about its safety, side effects, interactions with drugs, and long-term effects. Women who are trying to conceive, are pregnant, or are nursing a baby should not take melatonin.

Antihistamines
Antihistamines are the operative ingredient in most over-the-counter sleep medications. And Bendryl and Chlor-Trimeton, two of the most common types of antihistamines available in drugstores, do have a sedative effect. They are not addictive, but dizziness, dry mouth, and next-day drowsiness are potential side effects. Other over-the-counter sleep aids, such as Sominex and Unisom, which also contain antihistamines, can leave you with a "hangover" effect the next day. Pregnant and nursing women should check with a doctor before taking any of these products, and they are not recommended for chronic insomnia.


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