Herbs for Insomnia

[Guest guest]

INSOMNIA

[Excerpted from Get the Sleep You Need Naturally by Steven Foster, Mother

Earth News February/March 2005]

Gentle, soothing herbs deliver restful slumber.

 

Sleep is essential to optimal health, helping our bodies and minds to

recharge, re-energize and successfully navigate the day’s activities. The

amount of

sleep needed for a person to best function varies among individuals, with

eight hours being the average. It is said that Thomas Edison thrived on only

four hours of sleep each night, but that Albert Einstein required 12 hours for a

good night’s rest.

But if there’s one thing we probably all have in common, it’s that we could

use more sleep. With the stress of modern, busy lifestyles, it’s not uncommon

to have a hard time falling asleep or getting enough rest. Sleep difficulty

ranks third as a common complaint for individuals seeking medical advice,

right behind headaches and the common cold. Each year, a third of Americans

reportedly suffer at least occasional difficulty in falling asleep, and between

10 percent and 20 percent of the U.S. population has habitual or severe

difficulty in falling asleep.

More women are affected by sleep disturbances than men, and, statistically,

sleep disturbances are known to increase with age. With little or no

treatment, sleep disturbances can evolve into an increased risk of physical and

mental

disorders such as depression.

When most of us think of problems associated with sleeping, the word “

insomnia†often comes to mind. Insomnia refers specifically to difficulty

falling

asleep, staying asleep or both. It can manifest in different patterns,

including awakening frequently during the night, waking up too early in the

morning

or just poor sleep quality. To describe insomnia, herbal practitioners prefer

the phrases “sleep disturbances†or “sleeping difficulties.â€

Call it what you will — anxiety, stress or just plain excitement — the ups

and downs of daily life can lead to sleep troubles. As a result, many people

turn to prescription medications, which are potent drugs that may involve

health risks including habit-forming behavior and even overdose. These drugs

may

often react with alcohol, as is the case with barbiturates, or lead to

clumsiness or drowsiness the next day. Over-the-counter drugs are available,

too,

but they also may cause side effects such as grogginess, dry mouth and

constipation.

For many consumers who do not need a physician’s attention, herbs may

successfully help them achieve better sleep without unwanted side effects.

Three Types of Insomnia

Transient insomnia often results from lifestyle or situation changes in our

environment, or extra stress in our lives. Travel is a good example. Many

people have a difficult time sleeping on an airplane, especially during a long

flight, with the anticipation of arriving at a new location or because of

nervousness from flying. This excitement keeps the brain overactive and makes it

difficult to relax. Transient insomnia usually lasts for one week or less.

Short-term insomnia typically lasts one to three weeks and can be triggered

by severe stress, such as a divorce or the loss of a job. It can develop into

long-term or chronic insomnia if not treated.

Long-term/chronic insomnia can last as little as three weeks, but the

problem can stretch into years for some individuals. Chronic insomnia can result

from physical problems such as pain from arthritis, angina pectoris or

headaches; respiratory problems including asthma and bronchitis; or specific

sleep

disorders including sleep apnea, where breathing stops during sleep. Substance

abuse, including abuse of alcohol, nicotine or caffeine, also can lead to

chronic sleep problems.

Herbal remedies can provide a low-risk and proven alternative to

over-the-counter sleep aids, barring any physical or psychological problems

requiring

more involved professional treatment.

Herbs used for the treatment of insomnia generally produce a depressant

effect on the central nervous system. According to Varro Tyler, Ph.D., in his

book Herbs of Choice, agents used to treat anxiety or insomnia are referred to

by numerous names, including “sleep aids, sedatives, hypnotics, soporifics,

antianxiety agents, anxiolytics, calmatives and minor tranquilizers.†Herbs

that

fall into any of the above categories are often ambiguously called “nervines.

†The best-known and best-researched herbal sleep aid is valerian (Valeriana

officinalis). Other herbal sleep aids include hops (Humulus lupulus),

passionflower (Passiflora incarnata), chamomile (Matricaria recutita) and lemon

balm (Melissa officinalis). All are easy to grow in home gardens in most

regions of the United States.

Valerian: Well Researched

Valerian is the best-documented herbal sleep aid. Over the past 20 years,

more than 200 studies of valerian have been published in scientific literature,

especially in Europe, including more than 10 controlled clinical studies.

Experimental data indicate a rational scientific basis for valerian’s mild

sedative qualities.

A randomized, double-blind, placebo-controlled crossover study published in a

2000 issue of the journal Pharmacopsychiatry evaluated the effects of a

valerian extract in 16 patients, when given a single dose of valerian and after

a

multiple-dose treatment for four weeks. The German researchers studied both

objective and subjective parameters. They assessed subjective parameters

including sleep quality, morning feeling, daytime performance, perceived

duration of sleep latency (time it took to fall asleep) and sleep period (total

length of time asleep). Objective parameters included sleep-stage analysis and

arousal index.

After a single dose of valerian, no effects on the patients’ sleep quality

were observed. After multiple-dose treatment for four weeks, however, sleep

efficiency for those who took valerian showed an increase in comparison to

baseline measures. Researchers confirmed significant differences between

valerian

and the placebo for parameters describing slow-wave sleep (non-REM, or

nondreaming, sleep, which occurs earlier than REM sleep and makes up much of the

sleep cycle). In comparison with the placebo, participants fell asleep much

more quickly after long-term administration of valerian.

Valerian also had a very low number of adverse reactions. The authors

concluded the valerian treatment demonstrated positive effects for insomnia

patients, and therefore could be recommended for patients with mild

psychophysiological insomnia.

One of the most appealing aspects of using valerian as a sleep aid is that it

does not interact with alcohol and does not leave the user with a

“hangoverâ€

in the morning.

Another study by German researchers, published in a 1999 issue of

Pharmacopsychiatry, evaluated the effects of a valerian root extract on reaction

time,

alertness and concentration. The randomized, controlled, double-blind trial

involving 102 volunteers found that single and repeated evening doses of 600

milligrams of valerian extract did not have a negative impact on reaction

time, alertness or concentration the morning after taking the extract. It is

reported, however, that some individuals may experience a stimulant effect or

develop a headache from the use of the herb. If used as a sleep aid, a dose

equivalent to 2 to 3 grams of the herb should be taken after dinner and another

equal dose one hour before bedtime. (For home preparations, you may want to

consider buying a gram scale. They are widely available and prices start at

about $20.)

Hops: Not Just for Beer

Hops are the fruiting bodies of Humulus lupulus, a vine grown commercially in

the Pacific Northwest for flavoring beer. Hops have traditionally been used

to stimulate digestion, but use of hops as a sedative is possible, too. A

condition called hops-picker fatigue has been identified, in which hops pickers

were observed to tire easily, presumably because of contact with the plant’s

resin or perhaps from inhaling its essential oil. Sedative action has been

attributed to a volatile compound in hops, which provides a rational basis for

the traditional use of hops-filled pillows to help aid sleep (see _How to

Make a Hops Pillow_

(http://www.motherearthliving.com/issues/motherearthliving/feature/natural_healt\

h/17-1.html#HOW_TO_MAKE_A_HOPS_PILLOW) ).

In Germany, the herb is approved for discomfort from restlessness, anxiety

and sleep disturbances. The suggested dose is 0.5 grams of the fruits (known as

strobiles). Or, an effective hops delivery form might just be drinking a

good beer — that is, if you can avoid getting up in the night to go to the

bathroom. In this case, however, one must beg the question: Is it the hops in

the

beer or is it the alcohol that helps one calm down and get a good night’s

sleep? More research needs to be conducted on hops to confirm its utility as a

sleep aid.

Passionflower: for Anxiety

Passionflower is a vine common in the southeastern United States. German

regulatory authorities cite passionflower as a potential help for “conditions

of

nervous anxiety.†The degree of effect is dependent upon the dose. The

experience of numerous medical practitioners in Europe helps confirm the

plant’s

safety and efficacy.

A clinical study reported in a 2001 issue of the Journal of Clinical Pharmacy

and Therapeutics adds to the scientific evidence for passionflower’s use in

general anxiety disorders. Iranian researchers compared a passionflower

extract, the drug oxazepam (a tranquilizer sold under the trade name Serax) and

a

placebo in a double-blind randomized trial. The study was performed on 36

outpatients diagnosed with general anxiety disorder. Eighteen patients were

randomly selected to receive 45 drops of a passionflower extract (or a placebo)

per day, and the other 18 received either 30 milligrams of oxazepam or a

placebo. Patients in both groups over the four-week trial period had similar

positive results in the reduction of anxiety, with no significant differences

in

effects between the comparative treatment groups. However, patients in the

passionflower group had significantly fewer problems in job performance

compared

to the oxazepam group. This led the researchers to conclude that the

passionflower extract was effective for management of general anxiety disorder,

warranting a larger controlled clinical study.

Another recent study looked at differences in anti-anxiety effects of

passionflower leaves, stems, flowers, whole plants and roots. Researchers found

the

flowers and roots had much less activity than the stems and leaves,

suggesting the roots and flowers should be removed prior to manufacturing a

product.

The German health authorities list the proper dosage of the herb at 6 grams

per day in an infusion (tea). Passionflower makes a good additive ingredient

when combined with chamomile tea before bedtime.

Chamomile: a Perennial Favorite

If I’ve had a big evening out on the town, with a trip to a favorite

restaurant followed by a stop at a local coffee shop for an espresso and

dessert, I

not only have an overstimulated central nervous system but an overstimulated

digestive system as well. Back at home, I’m looking for two results: Calm my

mind and calm my stomach. To solve both needs, I turn to a warm cup of

chamomile tea before bed.

The most widely used chamomile is the annual herb known as German or

Hungarian chamomile (Matricaria recutita). The German name of chamomile

translates

into “capable of anything,†and indeed in Western Europe chamomile is as

highly regarded as ginseng is in China. An infusion of 2 to 3 grams (a heaping

tablespoonful) of dried chamomile flowers steeped in a cup of water makes a

good tea of this soothing medicinal herb.

Traditionally, chamomile is used to treat mild sleep disorders, especially in

children. Although its use as a sleep aid is not well supported by human

studies, pharmacological studies do show it has a mild sedative effect. A 1982

study by Italian researchers showed that chamomile extracts had mild central

nervous system depressant activity.

A 1995 study by researchers in Argentina looked at the effects of chamomile

flowers on mice. They found a low dose (3 milligrams per kilogram of body

weight) had virtually no sedative effects, but a high dose (30 milligrams per

kilogram) had a slight sedative effect.

The scientific jury is still out on whether chamomile’s traditional claims as

a sleep aid are valid, but a cup of warm chamomile tea before bed could be

like the proverbial warm glass of milk at bedtime — soothing and relaxing, no

matter what its medicinal activity might be. I like it, and it works for me.

Lemon Balm: Pleasant & Calming

Lemon balm is another favorite herb for a soothing bedtime tea.

Traditionally, the herb was used to treat anxiety and to relieve insomnia.

Recent studies

and traditional use have suggested that lemon balm and its essential oil may

play a role in improving cognitive disorders.

A randomized, double-blind, placebo-controlled study published in a 2002

issue of Pharmacology, Biochemistry and Behavior looked at the herb’s

cognitive

effects in 20 healthy volunteers. The study found that a single dose of 300,

600 or 900 milligrams of a lemon balm extract at seven-day intervals produced

a feeling of calmness. Even the lowest dose created a feeling of calmness,

helping to support traditional claims.

Lemon balm should be taken after an evening meal and once again just before

bedtime. Add about 2 teaspoons of the ground leaves to a cup of steaming hot

water. Then sweeten the tea with a little honey, if desired. Lemon balm’s

pleasant, warm, lemonlike flavor makes it a delicious drink.

HOW TO MAKE A HOPS PILLOW

 

Hops-filled pillows are fun and simple to make, and their aroma provides

gentle sedative effects. To make a hops pillow, mix together the following

ingredients:

 

1â„4 cup dried hops

1â„8 cup dried chamomile flowers

1â„8 cup dried lavender flowers

3 drops lavender essential oil

 

Set the mixture aside. Cut 2 pieces of fabric, each about 8 inches square,

and sew around the edges to make a pillow, leaving enough room to insert a

tablespoon. Spoon the herb mixture into the pillow and sew it shut. Place the

hops pillow under your regular pillow for a good night’s sleep.

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