I have a natural tendency to lie awake for ages before falling asleep, and my answer to that has been to drink a relaxing herbal infusion before bedtime. Actually, I tend to brew this infusion with very little water (to prevent waking up during the night to relieve my bladder), and for a very long time (20-30 minutes), in order to get the most of the "good stuff" in the herbs.
I have found these to be particularly useful:
California Poppy: VERY effective, almost scarily so. 1/4 tsp. is adequate to guarantee 8 hours of unbroken sleep.
Catmint/Catnip: Also quite effective, and 1/4 to 1/2 tsp. seems quite adequate for the 8 hours of sleep.
Lavender: Extremely useful to put me to sleep, but not so sure about its "staying power". Use 1/4 tsp.
Damiana: very nice and also quite effective, but less so than poppy and catnip.
Lemon balm: also very useful, but as little as 1/2 tsp. will eliminate my chances of lucid dreaming.
Chamomille: Doesn't aid falling asleep, or indeed staying asleep. But it makes the night time seem pleasant.
For a perfect nights sleep (without lucid dreaming), I would blend 1/4 tsp. each of the following: damiana, lemon balm, and lavender - possibly with 1/4 tsp. of chamomille added. Or, alternatively, 1/4 tsp. each of California Poppy and Lemon balm.
Important health warning: I have to add, that pregnant women should exercise extra caution before using herbs; many herbs may have severely adverse effects on a pregnancy. Of the ones mentioned above, there has definitely been questions raised about the safety of lemon balm, and possibly catnip. But in any case, before using any herbs during a pregnancy, consult a trustworthy source on the safety aspect.
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