Alternative medicine

Many people never visit their doctor for insomnia and try to cope with sleeplessness on their own. Although in many cases safety and effectiveness have not been proved, some people try therapies such as:

• Melatonin. This over-the-counter (OTC) supplement is marketed as a way to help overcome insomnia. It's generally considered safe to use melatonin for a few weeks, but no convincing evidence exists to prove that melatonin is an effective treatment for insomnia, and the long-term safety is unknown.
• Valerian. This dietary supplement is sold as a sleep aid because it has a mildly sedating effect, although it hasn't been well-studied. Discuss valerian with your doctor before trying it. Some people who have used high doses or used it long term may have had liver damage, although it's not clear if valerian caused the damage.
• Acupuncture. There's some evidence that acupuncture may be beneficial for people with insomnia, but more research is needed. If you choose to try acupuncture along with your conventional treatment, ask your doctor how to find a qualified practitioner.
• Yoga or tai chi. Some studies suggest that the regular practice of yoga or tai chi can help improve sleep quality.
• Meditation. Several small studies suggest that meditation, along with conventional treatment, may help improve sleep and reduce stress.

Caution regarding herbal and dietary sleep aids

Because the Food and Drug Administration does not mandate that manufacturers show proof of effectiveness or safety before marketing dietary supplement sleep aids, talk with your doctor before taking any herbal supplements or other OTC products. Some products can be harmful and some can cause harm if you're taking certain medications.