That warm cup of chamomile tea before bed may smell good, but no scientific evidence exists to back up chamomile's reputation as a sleep aid, according to the National Institutes of Health. The same is true of many herbs commonly assumed to help with sleep problems and insomnia. However, some herbs can affect sleep indirectly by reducing anxiety and calming the mind. A review of effective sleep herbs is in order, as many commercial herbal remedies for sleep combine active ingredients with herbs that have no known effect.
Passion Flower
Passion flower, or Passiflora incarnata, has a long history of use in European folk medicine. Extracts from passion flower can have a mild sedative effect, according to a 2005 review of medicinal plants for insomnia published in the "Journal of Psychopharmacology." German and British sleep science also supports the use of passion flower for insomnia. The active ingredients are most likely harman and harmaline, according to the Encyclopedia of Mental Disorders. Used as a tea, passion flower is safe even for children. However, the use of passion flower should not be combined with alcohol or prescription MAOI antidepressants.
Valerian
Valerian root is another herb with a well-known sedative effect. However, to date there is no evidence that valerian helps with chronic insomnia, which is a serious condition that involves more than the need to relax before bed. Some studies of valerian have indicated that the herb reduces the time it takes to move into deep sleep, but more research is needed, according to the National Institutes of Health. As with all sedatives, do not mix valerian with alcohol or other depressants.
Lemon Balm
Lemon balm may be the big winner for real sleep herbs. Known scientifically as Melissa officinalis, and touted for centuries as a cure-all, lemon balm has just begun to be researched seriously. A 2003 study in the journal "Neuropsychopharmacology" reports that lemon balm not only leads to calmness, but also improved memory function. The authors of this study, researchers from Northumbria University in the United Kingdom, tested several dosages and found that 1600 mg was the most effective for relaxation and improved memory.
Kava Kava
Kava (Piper methysticum) originated in cultures from the Western Pacific, where it has long been used for its relaxing and inebriating properties. Although kava can be an effective relaxant and help with falling asleep, modern sources of kava have been linked to cases of liver damage, perhaps due to the modern practice of not differentiating the stems from the leaves of the plant, according to the National Center for Alternative and Complementary Medicine. Always tell your medical care provider if you are using kava.
Chamomile
While chamomile does not have any research backing its supposed sedative qualities, this popular choice for herbal teas does have a pleasing aroma and centuries of lore behind it. Sometimes, gentle teas like chamomile can have a psychological effect of calming the mind before sleep. The National Institutes of Health recommends caution for those new to chamomile, as people have been known to have allergic reactions, including skin rashes and pink eye.
References
- USDA: Medicinal Plants for Insomnia
- Encyclopedia of Mental Disorders: Passion Flower
- National Institutes of Health: Valerian
- PubMed: Modulation of Mood and Cognitive Performance Following Acute Administration of Single Doses of Melissa Officinalis (Lemon Balm)
- National Center for Alternative and Complementary Medicine: Kava
