Herbs to Help You Get a Good Night's Sleep

[Guest guest]

thought it odd that Valerian root wasn't mentioned but never knew

that about Lemon Balm! Must try! :-))

***************************************

Herbs to Help You Get a Good Night's Sleep

 

by Deborah Cooper

ImmuneSupport.com

 

09-10-2000

 

To most people, a good night's sleep conjures thoughts of rest,

relaxation and renewed energy. Most of us need about eight hours of

sleep each night. Practitioners of Chinese medicine believe that the

average person actually needs closer to ten hours sleep.

Yet sound sleep remains elusive for many people with fibromyalgia and

chronic fatigue syndrome. CFS expert Dr. Jacob Teitelbaum notes

that " disordered sleep is, in my opinion, the underlying process that

drives CFS/FM. "

Fibromyalgia patients, for example, are seven times more likely to

have disrupted sleep patterns than those without the condition.

Usually sufferers experience tossing and turning, muscle spasms,

being startled awake and random opening of the eyes, all of which

prevent the person from falling into a deep, refreshing sleep.

While traditional sleeping pills may be one quick and easy answer to

sleeping problems, more and more people are becoming concerned about

the side-effects and potential hazards of long-term medication use.

Botanical medicines represent one of the most accessible types of

alternatives available. In fact, a recent survey by the National

Sleep Foundation found that almost one out of five adults who

responded is likely to use herbal remedies, while only seven percent

were likely to use prescription medications when experiencing

difficulty sleeping.

Herbs can be taken in several ways including capsules, teas, powders,

infused oils and liquid extracts. Although many herbs have not been

clinically studied, this should not deter you from trying them. Most

herbs have been around for thousands of years, and there is plenty of

anecdotal evidence and informal studies that support herbal use.

Remember when using herbs that they generally work differently from

drugs. You may need to experiment to find the one that works most

effectively for you, and improvements may take some time to be felt,

depending on the severity of the condition. One of the many benefits

of natural sleeping aids is that you can make minor adjustments in

dosage without the fear of dangerous side-effects.

 

Three Plants to Promote Peaceful Slumber

German Chamomile – (Matricaria recutita)

You can find bags of chamomile on almost every supermarket shelf, and

we have probably all used it at one time or another. According to

leading herbalist David Hoffman, chamomile is probably the most

widely used relaxing nervine herb in the world. Although the

attractive flowers of this herb can have a wide range of health uses,

it is primarily used for rest and relaxation. There are several types

of herb called `chamomile,' but it is the German variety that is used

for tea. The other kind, called Roman chamomile, has similar

properties but is bitter and is used primarily for digestive upsets.

The mildly flavored, pleasant-tasting German chamomile tea combines

easily with other relaxing herbs. Chamomile is wonderful to have late

at night, but it can also be safely used in the day to ease stress

and tension. Since chamomile is gentle and effective, it is the first

herb to try for sleep disturbances.

How to Use: One teabag steeped for about 15 minutes in 8oz (one cup)

of just-boiled water. Or, two teaspoons of loose dried tea. Chamomile

is an easy kitchen herb to grow, so for fresh tea, use a good

tablespoon. No matter whether the herb is fresh or dried, always

remember to cover your tea so that the medicinal volatile oils do not

evaporate with the steam. Sweeten with honey if desired.

If you prefer, a liquid extract, also known as a tincture, or

capsules can be used instead. Use approximately 1-1 and ½ teaspoons

of the extract or two to three capsules.

Lemon Balm – (Melissa officinalis)

Although lemon balm may not be as well known as other herbs, it is no

less remarkable in its sleep-enhancing abilities. Its pungent lemony-

scent is tension relieving by itself. Used since the seventeenth

century when it was known simply as balm, this herb is great for

helping to relieve stress and anxiety, which in turn helps people to

sleep better. Research in Germany has shown that a key compound in

lemon balm, the volatile oils, calms the central nervous system.

How to Use:

Lemon Balm makes a great-tasting tea and is also effective when taken

in pill or extract form. Take 1 or 2 teaspoons of extract and two or

three capsules. For the tea, use two teaspoons dried herb to one cup

of just-boiled water and let steep for 15 minutes.

Passionflower - (Passiflora incarnata)

Don't let the name mislead you – passionflower has nothing do to with

passion, and everything to do with sleep. This herb, which is native

to the southern United States, has been used for over 200 years for

its sedating and tranquilizing properties. One of the great

characteristics of passionflower is that it will help you sleep

without giving you the groggy feeling that is typical of many

sleeping medications.

How to Use: This herb can be drunk as a tea in the evening (one or

two cups, prepared as described above.) A tincture is also effective –

one to two teaspoons, or two or three capsules.

These herbs have a long history of use as gentle but effective sleep-

inducers. Their versatility means that you can combine all three in a

tasty tea, or you can choose to try pills or tinctures one by one to

find out what is most effective. Whatever herbs you decide to use,

hopefully you'll soon be sleeping sounder, longer and more

peacefully.

 

source: http://www.immunesupport.com/Library/showarticle.cfm/ID/2950

 

 

minimalisticliving/

 

" in my dreams, your dreams come true.... "

[Guest guest]

rosemary 2 sprigs 3'' long,chamomile and a touch of mint ,sweet

 

spreadwingsdove <spreadwingsdove wrote: thought it odd that

Valerian root wasn't mentioned but never knew

that about Lemon Balm! Must try! :-))

***************************************

Herbs to Help You Get a Good Night's Sleep

 

by Deborah Cooper

ImmuneSupport.com

 

09-10-2000

 

To most people, a good night's sleep conjures thoughts of rest,

relaxation and renewed energy. Most of us need about eight hours of

sleep each night. Practitioners of Chinese medicine believe that the

average person actually needs closer to ten hours sleep.

Yet sound sleep remains elusive for many people with fibromyalgia and

chronic fatigue syndrome. CFS expert Dr. Jacob Teitelbaum notes

that " disordered sleep is, in my opinion, the underlying process that

drives CFS/FM. "

Fibromyalgia patients, for example, are seven times more likely to

have disrupted sleep patterns than those without the condition.

Usually sufferers experience tossing and turning, muscle spasms,

being startled awake and random opening of the eyes, all of which

prevent the person from falling into a deep, refreshing sleep.

While traditional sleeping pills may be one quick and easy answer to

sleeping problems, more and more people are becoming concerned about

the side-effects and potential hazards of long-term medication use.

Botanical medicines represent one of the most accessible types of

alternatives available. In fact, a recent survey by the National

Sleep Foundation found that almost one out of five adults who

responded is likely to use herbal remedies, while only seven percent

were likely to use prescription medications when experiencing

difficulty sleeping.

Herbs can be taken in several ways including capsules, teas, powders,

infused oils and liquid extracts. Although many herbs have not been

clinically studied, this should not deter you from trying them. Most

herbs have been around for thousands of years, and there is plenty of

anecdotal evidence and informal studies that support herbal use.

Remember when using herbs that they generally work differently from

drugs. You may need to experiment to find the one that works most

effectively for you, and improvements may take some time to be felt,

depending on the severity of the condition. One of the many benefits

of natural sleeping aids is that you can make minor adjustments in

dosage without the fear of dangerous side-effects.

 

Three Plants to Promote Peaceful Slumber

German Chamomile – (Matricaria recutita)

You can find bags of chamomile on almost every supermarket shelf, and

we have probably all used it at one time or another. According to

leading herbalist David Hoffman, chamomile is probably the most

widely used relaxing nervine herb in the world. Although the

attractive flowers of this herb can have a wide range of health uses,

it is primarily used for rest and relaxation. There are several types

of herb called `chamomile,' but it is the German variety that is used

for tea. The other kind, called Roman chamomile, has similar

properties but is bitter and is used primarily for digestive upsets.

The mildly flavored, pleasant-tasting German chamomile tea combines

easily with other relaxing herbs. Chamomile is wonderful to have late

at night, but it can also be safely used in the day to ease stress

and tension. Since chamomile is gentle and effective, it is the first

herb to try for sleep disturbances.

How to Use: One teabag steeped for about 15 minutes in 8oz (one cup)

of just-boiled water. Or, two teaspoons of loose dried tea. Chamomile

is an easy kitchen herb to grow, so for fresh tea, use a good

tablespoon. No matter whether the herb is fresh or dried, always

remember to cover your tea so that the medicinal volatile oils do not

evaporate with the steam. Sweeten with honey if desired.

If you prefer, a liquid extract, also known as a tincture, or

capsules can be used instead. Use approximately 1-1 and ½ teaspoons

of the extract or two to three capsules.

Lemon Balm – (Melissa officinalis)

Although lemon balm may not be as well known as other herbs, it is no

less remarkable in its sleep-enhancing abilities. Its pungent lemony-

scent is tension relieving by itself. Used since the seventeenth

century when it was known simply as balm, this herb is great for

helping to relieve stress and anxiety, which in turn helps people to

sleep better. Research in Germany has shown that a key compound in

lemon balm, the volatile oils, calms the central nervous system.

How to Use:

Lemon Balm makes a great-tasting tea and is also effective when taken

in pill or extract form. Take 1 or 2 teaspoons of extract and two or

three capsules. For the tea, use two teaspoons dried herb to one cup

of just-boiled water and let steep for 15 minutes.

Passionflower - (Passiflora incarnata)

Don't let the name mislead you – passionflower has nothing do to with

passion, and everything to do with sleep. This herb, which is native

to the southern United States, has been used for over 200 years for

its sedating and tranquilizing properties. One of the great

characteristics of passionflower is that it will help you sleep

without giving you the groggy feeling that is typical of many

sleeping medications.

How to Use: This herb can be drunk as a tea in the evening (one or

two cups, prepared as described above.) A tincture is also effective –

one to two teaspoons, or two or three capsules.

These herbs have a long history of use as gentle but effective sleep-

inducers. Their versatility means that you can combine all three in a

tasty tea, or you can choose to try pills or tinctures one by one to

find out what is most effective. Whatever herbs you decide to use,

hopefully you'll soon be sleeping sounder, longer and more

peacefully.

 

source: http://www.immunesupport.com/Library/showarticle.cfm/ID/2950

 

minimalisticliving/

 

" in my dreams, your dreams come true.... "

 

 

 

 

 

 

 

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