Using all-natural herbs for falling asleep sounds healthy, but some sleep herbs can actually do more harm than help. For example, herbal sleep blends that contain valerian root may cause liver damage, according to the U.S. National Library of Medicine's MedlinePlus. Also, stay away from kava kava due to possible liver toxicity. Because the U.S. Federal Drug Administration does not approve or research herbs for human consumption, the wealth of information on sleep herbs gathered from centuries of folk medicine remains untested and scientifically unproven. Proceed with conservative doses whenever experimenting with herbs and natural supplements.
Chamomile
Chamomile is a gentle herb renowned for its pleasing aroma and relaxing effects. Although no evidence exists for chamomile's assistance with insomnia, according to the National Center for Complementary and Alternative Medicine, the herb may relieve anxiety due to the psychological effects of its aroma as well as personal associations with the herb. While chamomile is safe for the liver, some people do have an allergic reaction to the herb, including respiratory trouble and skin allergies.
Lemon Balm
Lemon balm has been used as a calming herb since the Middle Ages in European folk medicine. This gentle herb, known scientifically as Melissa officinalis, is generally regarded as safe for children too, reports the University of Maryland Medical Center (UMMC). Lemon balm can be taken in supplement form, or as a tea or tincture for sleeping difficulties. Teas have the added benefits of lemon balm's pleasant aroma.
Passionflower
Passionflower (Passiflora incarnata) is another popular and gentle herb with centuries of folklore but virtually no scientific research behind it. However, UMMC suggests that passionflower is safe and nontoxic. The flowers, leaves and stems can all be used medicinally in herbal infusions, teas and alcohol tinctures.
Lavender
Lavender has a captivating fragrance as a potpourri (dried herbs) or as an aromatic oil. Try dabbing a few drops onto your wrist before going to bed to be lulled to sleep, or keep a small bowl of dried lavender on the nightstand.
Hops
Hops may be the elephant in the room when it comes to natural sleep aids, as it is a common ingredient in commercial beer. While a single beer with hops before bed may cause drowsiness, it is not recommended to drink alcohol habitually before sleep. Alcohol ultimately worsens sleep problems, disrupts the quality of sleep and is associated with liver problems in the long term. Instead, try hops as a tea or herbal infusion with other safe herbs like chamomile and lemon balm. While scientific evidence for hops as a sleep aid is scarce, a 2005 study published in the journal "Sleep" reports that an herbal concoction of valerian and hops was more effective than placebo for treating the symptoms of insomnia. Try hops in a tea with other sweet herbs because it has a pungent and bitter aroma.
References
- U.S. National Library of Medicine's MedlinePlus: Valerian
- National Center for Complementary and Alternative Medicine: Sleep Disorders and CAM
- University of Maryland Medical Center: Lemon Balm
- University of Maryland Medical Center: Passionflower
- PubMed.gov: Sleep: Valerian-Hops Combination and Diphenhydramine for Treating Insomnia
