Melatonin is produced naturally by the body at night. (Which explains why our cycles are so important to us when we wake and sleep on a regular schedule, and why 3rd shift is tough). It is a hormone derived from seratonin, but it's triggered by the darkness and produced at night. Trying to sleep during the day, or dawn hours, or in lighted rooms impede your body's natural production. We respond very much to light (it affects our moods as well as vitamin synthesis) and we respond to darkness (such as this and other hormones). It's produced in our pineal gland.
You can purchase it at most
health food stores, and many reports indicate that it may produce vivid dreams but many people are quite happy with the depth of sleep they are able to achieve.
Ambien and sonata (sp?) are sleeping pills and despite some negative controversy, they're reportedly on the safer side. Most OTC sleep aids are nothing more than benadryl or a derivative, and you'll quite often spend the first 12 hours of your next morning feeling groggy and sleepy.
Ambien and sonata (sp?) do not have this side effect. There are dozens of Rx pills available.
There are a variety of herbal teas that report to help with sleep as well, and herbs (pills, tinctures, etc.) such as valerian root, kava kava, chamomile, etc.
For some people, a shot of whiskey works well too.
Sake.
If you do not drink alcohol, a very tiny amount will help relax you (but I don't advertise getting soused to try and catch some shut eye)
Not eating 3-4 hours before bed. Cutting out the caffeine (at least no more than 200mg per day, with none consumed after 12pm....caffeine has a half life of 12 hours and is cumulative, physiologically speaking). Spicy foods can also keep you awake.
Stress reduction, music, massage, sex, relaxation techniques, having no lights in your room except for candle light for the final 2-3 hours before you go to bed, nothing to "stimulate" you 2-3 hours before bed (ie: computer, TV, exciting movies, arguments, family "discussions," etc.).
There are a lot of things to try.
But I'm with you, believe me. I go through stages where no matter what I try, natural or not, to try and get sleep, I can have some nasty periods from as little as a day to a few months, where I just cannot sleep or sleep soundly, so I do understand.
Try your best not to nap and maintain your regular schedule, at least within one hour, even on weekends.
Well,....there's a list for ya!
Good luck.
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