There are times when we have trouble sleeping, but many individuals don't want to rely on prescription sleep aids, fearing addiction. A variety of natural herbs have been used for centuries to help promote sleep and relaxation, many of which are still available in raw form or as supplements that may be purchased over-the-counter from natural health food stores or major pharmacies. Discuss natural herbs utilized for sleeping aids with your doctor, especially if you're taking prescriptions, as some herbs may interact with the drugs, reducing efficacy or even causing unwanted side effects.
Valerian Root
Valerian root has been used for thousands of years to promote sleep, states the National Institutes of Health's Office of Dietary Supplements. Valerian is commonly found in many commercially produced over-the-counter sleep aides, and may also help reduce tension, acting as a mild sedative. Valerian may be ingested in teas, capsules, extracts or tinctures, depending on preference, and can be found in dried plant or tea form in many stores or health food stores. You can make Valerian tea by pouring about 8 oz. of hot or boiling water over 2 tsp. of Valerian root or tea leaves before bedtime. Let the mixture infuse for about 15 minutes, suggests Pioneer Thinking.
Chamomile Tea
While many people automatically think of caffeine when drinking tea, chamomile tea taken just before sleeping may help promote sleep as well as relax frayed nerves, states Pioneer Thinking. Drink one cup of chamomile tea mixed with about a tablespoon of honey to improve taste.
Passion Flower
Passion flower has been used as a natural sleep aid to treat insomnia for thousands of years in the Orient and Latin America, states Holistic Online, claiming the Aztec civilization used the herb as an analgesic and sedative. Passion flower contains a byproduct called harmine, a natural sedative. Individuals taking passion flower tincture can take between 30 to 60 drops in tea about 45 minutes to an hour before bedtime, suggests Holistic Online.
Hops
Hops are usually associated with beer making, but are also an effective sleep aid when mixed with chamomile in equal parts. Hops promote a sleepy, relaxed feeling and are often taken as a general tonic for insomnia. Brew a teaspoon of hops and chamomile in a cup of hot or boiling water and drink about 30 to 60 minutes before bedtime. Users are cautioned against taking hops if diagnosed with depression, or during the first three months of pregnancy, according to Holistic Online.
