Kava extracts have not shown to produce tolerance or dependence. However, excess use has caused a reversible dermopathy in some individuals. The volatile or essential oil of lavender contains many medicinal components, including perillyl alcohol, linalool, and geraniol. The oil is calming and thus can be helpful in some cases of insomnia. One study of elderly persons with sleeping troubles found that inhaling lavender oil was as effective as tranquilizers.
Lavender is approved by the German government for people with insomnia.
Eliminate all stimulants from your life. Maintain good habits of aerobic exercise. Experiment with the time of day that you exercise. You may find that exercising at a particular time will help you sleep at night. Take a warm bath before bedtime to relax tense muscles.