Sleep disorders affect the amount or quality of sleep a person obtains. There are a variety of sleep problems, some of which include insomnia, sleep apnea, night terrors and narcolepsy. While pharmaceutical sedatives may help relieve sleep problems like insomnia, they can also cause dangerous side effects like temporary amnesia and sleepwalking. In some cases, herbal remedies may be effective in treating sleep problems when used in conjunction with healthy sleeping habits and other therapies.
Valerian Root
Often marketed as "nature's Valium," valerian root is an herb with sedating properties. It has been used traditionally to treat conditions like anxiety and muscle spasm and may be especially effective in relieving insomnia. According to the Office of Dietary Supplements at the National Institutes of Health, people taking valerian may experience a significant improvement in sleep quality with fewer interruptions in sleep during the night.
Side effects of valerian include nausea, headache and itching. Do not drive or attempt other potentially dangerous activities until you know how valerian affects you. The average dose is 300 to 900 mg approximately 30 minutes before bedtime.
Kava
Piper methysticum, also known as kava, is a sedating herb from the pepper family. It has been used traditionally as an alcohol alternative in the Pacific Islands and is valued for its medicinal properties, which include treating insomnia, anxiety and muscle pain. The active compounds in kava, called kavalactones, increase levels of the neurotransmitter gamma-aminobutyric acid (GABA), which has a relaxing effect on muscles and nerve impulses. A study by D. Wheatley featured in the June 16, 2001, edition of "Human Psychopharmacology" states that kava may provide significant reductions in insomnia and stress, especially when combined with valerian.
Kava has been linked to severe liver damage in rare instances. Ask your doctor before using kava, and avoid use if you have a history of liver disease or alcoholism. Kava may affect your ability to drive and perform other tasks requiring motor coordination. Do not take it with other depressants like alcohol or benzodiazepines.
Passionflower
Grown around the world for its fruit and bright flowers, passionflower may be a powerful remedy for insomnia. A study by B. Weeks featured in the December 15, 2009, edition of "Medical Science Monitor" journal states that the active compounds in passionflower are thought to work by attaching to GABA receptors in the brain, resulting in feelings of relaxation and sedation.
Like other herbal sedatives, passionflower may impair your ability to perform tasks like driving. Side effects that may occur when taking passionflower include nausea, drowsiness and dizziness. The average dose of passionflower for treating insomnia is 1 to 2 g dried plant material up to three times daily.
References
- Office of Dietary Supplements: National Institutes of Health: Valerian
- National Institutes of Health: Stress-induced insomnia treated with kava and valerian: singly and in combination
- National Institutes of Health: Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian.
