For people reluctant to take prescription medication for anxiety or insomnia, relaxing herbs may come to the rescue. It might require patience to determine which calming herbs or herbal blends work best for your specific needs. Always consult your physician before attempting any herbal self-treatment; some, especially kava kava, may have side effects or interact with other medications.
Kava Kava
The American Academy of Family Physicians (AAFP) rates kava kava an "A" for its effectiveness in treating mild to moderate anxiety. Because kava kava may have side effects on the liver, patients taking kava kava shouldn't drink alcohol or take medications that affect the liver. The University of Maryland Medical Center (UMMC) recommends a two-week rest period after taking a kava supplement for three months in order to minimize harmful impacts. You may find the dried root at health food stores, but for strict dosage control, consider taking a standardized kava extract.
Valerian
The AAFP rates valerian as fairly effective in treating sleeplessness but less effective for general feelings of anxiety. Valerian is a flowering herb; its therapeutic value lies in its roots. Valerian root has a rare incidence of side effects. It can be combined with other relaxing herbs--such as its traditional partner, passionflower--as well as lemon balm and skullcap. Either prepare a tea from valerian root before bedtime or take a 300mg to 600mg capsule, the AAFP suggests.
Passionflower
A traditional anti-stress herb, passionflower seems to work by increasing amounts of gamma-aminobutyric acid (GABA) in the brain. GABA "turns off" the brain cells that may make you feel nervous, according to the UMMC. A centuries-old stress-buster, passionflower looks promising in modern clinical trials. A 2001 study conducted at the Tehran University of Medical Sciences showed passionflower to be just as effective as the prescription drug oxazepam in treating patients with generalized anxiety disorder. Drink passionflower tea at bedtime for insomnia, or take the tea three or four times daily for general anxiety. Use the tea alone or combined with another herbal tea. Passionflower also comes in fluid extract or tincture form; follow dosage recommendations on the label.
Lemon Balm
Of all of the relaxing herbs, lemon balm may be the easiest to grow and harvest yourself. A member of the mint family, lemon balm tolerates partial shade and isn't fussy about soil conditions. Air-dry or dehydrate the leaves for a zesty, therapeutic tea. Lemon balm leaves contain a chemical called terpenes, which seems to play a role in promoting relaxation. The UMMC notes that because clinical trials often combine herbs in their clinical studies, it's somewhat difficult to pinpoint lemon balm's exact level of effectiveness for treating anxiety. UMMC does, however, cite one study in which participants were given either a placebo, 300mg lemon balm or 600mg lemon balm, twice a day for a week. "The 600mg dose of lemon balm increased mood and significantly increased calmness and alertness," the university said. For home use to treat insomnia, the UMMC recommends drinking lemon balm tea, or balm tea blended with other relaxing herbs. If you prefer capsule form, the university suggests 300mg to 500mg taken three times a day.
Scullcap
"Scullcap has traditionally been used to treat nervousness, irritability, and neuralgia, as well as for its sedative properties," notes Drugs.com. Though the medical website calls for additional research to isolate scullcap's therapeutic properties, it points to animal and human trials in which anxiety was lowered through the administration of scullcap. Take it as a tea or a tincture.
Additional Herbs
Other herbal teas or supplements sometimes recommended for anxiety or sleeplessness include American or Asian ginseng, chamomile, St. John's wort, hops, ginger and licorice. Aromatherapist Jeanne Rose lists several herbal essential oils that may be useful when added to a vaporizer or sniffed from the bottle. These include peppermint, lavender, sandalwood, rose chamomile and patchouli, marjoram and basil. An experienced herbalist can tell you which oils might help your specific situation.
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