Herbs For Insomnia Are you on occasion having a hard time getting a good night s sleep? Or worse, would you class yourself as suffering with chronic insomnia? If so, a few good herbal remedies might be just what the doctor ordered, or possibly should have. Here are a few for you to trial until you find what works for you. Sleep is critically important for good health and longevity, so don t ignore bad sleep patterns. All-natural herbal options are available in order to help with insomnia. These herbs are usually taken in the form of teas or pills and can easily help to replace the over-the-counter treatments, like Benadryl. These medications so often leave you with a feeling close to a hangover the next day. But as with all new medications or supplements make sure you discuss your use of herbal medicines with your doctor as some may interact with medications you may be taking already. According to The Sleep Foundation, there are five main types of insomnia that people typically suffer from: Acute Insomnia - Brief episodes of difficulty sleeping usually triggered by stressful life events that resolve without treatment. Chronic Insomnia - Long term difficult sleeping patterns typically consisting of trouble falling asleep and staying asleep three or more days a week for three months or longer. Comorbid Insomnia - Insomnia that occurs as a result of another condition like anxiety or depression and will clear with the treatment of the other condition. Onset Insomnia - When insomnia occurs at the beginning of the night when the sufferer is trying to fall asleep. Maintenance Insomnia - When a person has multiple wake ups during the night followed by difficulty getting back to sleep. No matter what your type of insomnia you have, finding a gentile aide to help you get through your insomnia can be the key to survival. Page 1
Passionflower Passionflower is a mild sedative and can be used to treat stress and insomnia. A study in Current Neuropharmacology (2015) listed passionflower as an effective treatment against insomnia. There are several teas available that use passionflower as the main ingredient or you can purchase supplements. Be careful when purchasing supplements in the United States because the supplement purity and quality is not regulated and you could be getting something other than what is listed on the bottle. For this reason when trying passionflower for insomnia it is best to stick with teas and whole ground products of this herb. Valerian Valerian has been used since ancient Greece as a sleep aide and sedative and calming agent. Patients who use valerian root have claimed that they have experienced a shortened length of time to fall asleep, their sleep duration has increased and their sleep quality improved. Recently science has taken this ancient herb to task to see if it holds up to the scrutiny of statistical significance. A study published in the 2009 issue of Clinical Geriatric Medicine noted that valerian showed some improvements in slow wave sleep patterns. Valerian capsules are available and normally taken at least one hour before retiring. Reports reveal that its effects last for approximately four hours. Page 2
If your poor sleep patterns have become habitual, you may find yourself waking during the night. Instead of lying awake for hours, you can take another dose of valerian. This will help develop new sleep patterns, by keeping you relaxed and asleep. In addition, those who took valerian had a significant subjective improvement in their sleep pattern. Chamomile Chamomile is perhaps one of the most famous herbal sleep aids. Almost everyone knows someone who drinks a glass of chamomile tea before bed. This herb is one of the oldest forms of herbal medicine and has been used to treat many common human ailments. A study published in the Molecular Medicine Report showed that Chamomile has a flavonoid in it called apigenin that binds to the benzodiazepine receptors in the brain. This acts as a central nervous system depressant and an anticonvulsant. Both of these factors are thought to be why chamomile is so good at helping people fall asleep. Many studies have proven the ability of chamomile to help people who have chronic insomnia as it acts as a mild sedative. The studies have shown that chamomile helps promote sleep by allowing the person to first experience mental calmness, which also helps reduce the symptoms of generalized anxiety disorder. Most chamomile users drink a cup of chamomile tea before bed if they need to get a good night s sleep, or ease their anxiety and built-up tension. The properties in chamomile help with deep relaxation. Page 3
Lemon Balm The power of lemon balm to effectively help people fall asleep has been recognized for centuries. Lemon balm has been a favorite go-to herb whenever insomnia strikes since the Middle Ages. Its clean, refreshing smell brings on a relaxed feeling. You can add a few drops of lemon balm to your pillow to help ensure a restful night s sleep. If you are a little skeptical, and think that a few drops of lemon scent won t work, give it a try before you doubt its sleep-inducing abilities. A study published in the Neuropsychopharmacology journal showed that lemon balm may indirectly influence sleep and relaxation by first making some improvements to a person s mood. In addition, lemon balm is also referred to as nootropic herb because of its brain-enhancing effects, and is known to improve cognitive performance. Schisandra Although not as common as chamomile or valerian, schisandra is another herb which has earned a high reputation among Chinese medical practitioners, due to its remarkable ability to induce relaxation. The schisandra berry is capable of producing potent sedative effects and helps increase sleep duration. Experts agree that this herb shows great potential in helping people who are suffering from insomnia, and more study on this herbal remedy will be forthcoming. Schisandra is considered an excellent herb to use for improving all-round health, due to its vitamin and mineral content, and has been called a superfood. Page 4
What Should I Take? Now you ve read about a few herbal remedies you can use for insomnia. You can start by making a calming cup of tea, or go all out and take a few valerian supplements and add a few drops of lemon balm to your pillow before bed too. Herbs have the ability to bind to neurochemical transmitters in our brains as chamomile does with the benzodiazepine receptors. Because the herbs often act like traditional modern medicines, you should always talk to your physician about adding in an herbal supplement to help you sleep. This will make sure that they do not interfere with any of your current medications that you are taking. You can find teas that contain one of the herbs or all of the herbs listed above. Depending on your bodies response you may only need a small dose of passion flower in order to fall asleep. If you have severe insomnia you may find that a blend of all three works better for you. Let s see if one or all of those things helps you get a good night s sleep! How much difference would that make to your day? Page 5