Natural sleep remedies to help get some shut eye

HOUSTON -- Almost half of the population is living with sleep issues. While the number one cause is stress, the upcoming time change doesn't help matters.

Nearly 9 million Americans take prescription sleep aids, and the side effects can leave many feeling groggy and even addicted. ABC-13 went on the hunt for natural remedies.

Eventually Houston mom Brandi Maxwell resorted to sleeping pills.

"As a mom of two young children, when I woke up in the morning, I'd have that heavy fog hangover feeling. I just felt terrible," Maxwell said. "I was waking up every night having trouble going back to sleep."

She tried a few natural sleep aids, but none were successful.

"There wasn't anything short term on the market, so I decided, I'd create it," Maxwell said.

Then Napz was born. Napz is a dissolvable drink packet to be taken before bed, in the middle of the night, or for a midday nap. Dr. Valeska Wells, of Whole Health Center Houston tested the product.

"It doesn't have a lot of additives," Wells said.

She says that is a key point when choosing a sleep aid. The only ingredients in Napz are passion flower, lemon balm, chamomile, and hibiscus.

Many people consider melatonin for better sleep, and Wells says she uses it most often in older patients.

"As we reach 40, we don't produce as much melatonin," she said. "But, I don't find that it's always the best option because often, people have a rebound awakening about four hours later. "

"Since stress is one of the number one causes of inability of sleep, if you want to address that, then you need to lower the problem, which is cortisol. The product I use is called Phosphatidylserine. This is a phospal lipid. It makes up most of our brain cells, and it is currently FDA approved for Alzheimer's for memory. But there are studies that show it lowers cortisol levels," Wells said.

Wells also recommends aromatherapy, especially for children.

"Lavender is probably the most popular and most studied for sleep," Wells said.

You can infuse it and spray on a pillow or neck warmer. Teas with chamomile, hops, and valerian also help relax the body.

"In particular, valerian reduces something called sleep latency, which is the onset to sleep, shortening that," Wells said.

Wells says most people will experience sleep issues at some point. A great way to get a better night's sleep is to practice good sleep hygiene and follow a progressive relaxation script.

Everything you do leading up to putting your head on the pillow will affect your sleep. She suggests creating a sleep sanctuary and to follow these steps:

- No desks or computers in the bedroom

- Don't work before bed

- Only associate your bed with sleep

- Avoid caffeine, nicotine, certain medications with stimulations

- Stop liquids by 6pm, so you're not up using the restroom in the middle of the night

- Keep thermostat at 68 degrees. That's the ideal temperature for sleep.

- Lighting is very important. Melatonin is increased in a darker space, so around 6 or 7pm, start dimming the lights in your house, so that it's a more evening tone of the home. When you go to bed, block out all light. Even a little light, like the lights on your alarm clock can be a hindrance to melatonin production for some.

- If you're unable to sleep after laying there for 15 to 20 minutes, remove yourself from the bed, so you don't make negative associations with that environment.

Meditation: 30 minutes before bed, try a Progressive Relaxation Script that you can download from the internet. The script tells you how to relax each part of your body.