The average adult needs just over eight hours of sleep per night, though only about 35 percent of Americans consistently get this much rest, according to the University of Maryland Medical Center. Trouble sleeping may stem from stress, tension, certain medications, medical conditions, hormonal changes and a host of other causes. If you have trouble falling asleep or staying asleep, several herbs may help. Always consult your doctor before taking any new herb, however, particularly if you already take prescription medications.
Valerian
Though little research exists to support valerian's use as a sleep aid, herbalists have prescribed the herb for centuries to promote a deep, restful sleep. According to a meta-analysis published in the March 2010 edition of Sleep Medicine, valerian may provide subjective improvement of insomnia, though further studies are required to prove the herb's effectiveness. The University of Maryland Medical Center recommends taking 200 to 400 milligrams of valerian at bedtime for the best results. Do not drive or operate machinery after taking valerian, as it may cause grogginess.
Chamomile
Another traditional herbal sleep remedy, chamomile gently calms the nerves and helps relax the body. Take 400 to 1600 milligrams of standardized chamomile extract at night, about an hour before bed. For a more soothing treatment, drink a cup of chamomile tea just before bedtime. To make a tea, steep 1 tsp. dried chamomile flowers in 1 cup boiling water for 10 minutes, strain and drink. If you can't find the dried flowers, most supermarkets and natural food stores carry chamomile tea bags. Do not consume chamomile if you have allergies to flowers in the daisy family.
Kava Kava
Kava, a powerful sedative herb used traditionally to treat anxiety and sleep deprivation, may prove effective in the short-term management of stress-induced insomnia. A study published in the September 2001 edition of Phytotherapy Research states that both valerian and kava kava may benefit sufferers of stress and insomnia, though determining their relative roles requires further studies. For the best results, take 100 to 250 milligrams of standardized kava extract up to three times per day. Do not consume kava kava if you have liver problems or drink excessive amounts of alcohol.
Jamaican Dogwood
A common herbal remedy for sleep problems, Jamaican dogwood may benefit sufferers of insomnia. In Central and South America, fishermen throw the herb into the water to shock the fish and make them easier to catch. Because of its powerful effects, only use Jamaican dogwood under the supervision of a doctor. According to Integrative Medicine Communications in the book "Quick Access Patient Information on Conditions, Herbs & Supplements," this herb works particularly well for insomnia caused by nervous tension or pain. Take 1 to 2 milliliters of Jamaican dogwood extract just before bedtime for the best results.
Other Herbs
Several other herbal sleep aids exist, some of which lack clinical support for their use. Strong anecdotal evidence suggests they may provide some benefit for insomniacs, however. Try taking 100 to 600 milligrams of rhodiola extract per day, drinking a cup of lemon balm tea before bed for nervous sleeping disorders, or taking 2 to 4 milliliters of passion flower extract 30 minutes before bedtime. In her book "Healing with the Herbs of Life," Lesley Tierra recommends taking 1 capsule of freshly ground nutmeg about 4 hours before bedtime to promote restful sleep.
References
- University of Maryland Medical Center: Insomnia
- PubMed: Effectiveness of Valerian on Insomnia: A Meta-Analysis of Randomized Placebo-Controlled Trials
- PubMed: Kava and Valerian in the Treatment of Stress-Induced Insomnia
- "Quick Access Patient Information on Conditions, Herbs & Supplements"; Integrative Medicine Communications; 2000
- "Healing with the Herbs of Life"; Lesley Tierra; 2003
