Milk, Tea and Catching Zs: Other Options

For some people who suffer from insomnia, traditional treatments such as behavior therapy and prescription drugs produce undesirable side effects or don’t work. This makes folk remedies and alternative health treatments for insomnia very popular.

But do they work? Here is what some experts say:

Warm milk: Milk contains the amino acid tryptophan, which is touted to alleviate stress and produce serotonin, a brain chemical that helps control sleep. On the other hand, milk also has other amino acids that might interfere with this effect. Other foods high in tryptophan include bananas, dates and cottage cheese.

Reading in bed: Often works by relaxing the individual and taking his or her mind off sleeping. Just don’t read anything too suspenseful.

Valerian root: This herb has a long history as a sleep promoter. It acts as a central nervous system depressant, and some scientific studies suggest it works. Because it depresses the central nervous system, however, it should not be used every night.

Benadryl: The over-the-counter antihistamine is not meant as an insomnia aid. It does cause drowsiness and can promote sleep in mild insomniacs. But it has side effects, including dry mouth, constipation and a morning hangover.

Hot bath: It can help because core body temperature drops after leaving the tub, signaling to the body that it’s time to sleep. Water is also soothing and relaxing.

Chamomile: The herb is a mild sedative and calms the central nervous system, especially when used as an oil. Drops placed in a warm bath are more likely to promote sleep than chamomile tea.

Aromatherapy: Herbs such as lavender are thought to work on the brain to promote relaxation. Aromatherapy products for sleep include oil drops added to a hot bath, massage oil or a pillow spray.

Melatonin: This is an artificial version of a natural substance that humans produce to help them sleep. Melatonin has garnered a $350 million share of the market for insomnia remedies, according to a 1996 federal report. But scientists say more research is needed to determine if it works. So far, studies suggest it works best for jet lag or disrupted sleep.

Counting sheep: Nope. Anything that focuses on how much time it’s taking you to fall asleep won’t help.

Sources: Michael Wincor, Pharm.D., USC; Times files.