Fall Asleep Faster, Naturally

Sixty-three percent of Americans do not get the recommended eight hours of sleep needed for good health, safety and optimum performance, and 69 percent say they experience frequent sleep problems, according to a recent poll conducted by the National Sleep Foundation. If you're part of this majority, by all means, take extra measures to help yourself sink into a sound slumber. Try one or more of the following natural methods:

• The calming herb valerian has been used since the time of Hippocrates to relax the body and mind and to hasten sound snoozing. Although the precise mechanism of valerian's effectiveness is mysterious, it has been shown to have measurable sedative properties in animals and humans, says Mark Blumenthal, executive director of the American Botanical Council.
• Chamomile, hops and passionflower are other herbs that can have a sedative effect.
• The scents of vanilla, rose, lavender, and jasmine are mildly tranquilizing, according to the Smell and Taste Treatment and Research Foundation in Chicago. As you are getting ready for sleep, diffuse these soothing aromas in your bedroom to quiet your mind and body.
• Do you have permanent-press sheets, pillowcases, bedspreads or curtains in your bedroom? These fabrics are often sprayed with formaldehyde or other chemicals that can cause chemical sensitivities or allergies. Purify your sleeping environment -- and that of your children -- with 100 percent organic cotton sheets and other bedding.
• The sounds of the rain forest, rolling surf, whale songs and other natural recordings have been found to slow down brain waves and induce a trancelike state. Sample several, and chances are you'll find just the right natural lullabies.

Whether via herbal teas, scented candles, lavender-filled pillows, or baby-soft sheets, we wish you good health -- starting with a good night’s sleep.