Insomnia affects 30 to 50 percent of the general population, all age groups, women more than men and tends to increase as we age. It is described as the inability to sleep through the night with trouble falling asleep and or staying asleep. A good night's sleep can be improved by avoiding alcohol and caffeine, skipping the late night meals and sweets, hitting the sack at the same time each night and exercising regularly. There are also a number of natural remedies for inducing a deep sleep.
Passion Flower
Passion flower(passiflora incarnata) is used for its soothing sedative and hypnotic properties that can relieve insomnia. It has components that can depress the central nervous system and act as a sleep aid. It can support the transition from falling asleep into a deep sleep without aggravating you the next day with a foggy head or grogginess. The leaf of the plant is used medicinally. You can take a tincture dose of two to 4ml orally 45 minutes before bed. Since passion flower is a sedative do not take it with other sedating drugs or monoamine oxidase inhibitors(MOAIs).
Valerian
Valerian (Valerian officinalis) has been used for years as folk medicine to improve quality of sleep. According to Pizzorno in "The Clinician's Handbook of Natural Medicine," valerian has the most significant effect on irregular sleepers, women and smokers. It has a mild sedative effect that improves sleep quality and reduces nighttime waking in insomniacs. Pizzorno states it is as effective in reducing sleep latency as small doses of barbiturates or benzodiazepines without causing morning sleepiness upon waking. You can use the dried root of valerian in tea or tincture form. One to 2ml of the tincture can be taken 45 minutes before bed. Take note: in a few instances valerian can have a paradoxical effect on individuals resulting in an opposing, stimulating response.
Kava Kava
Kava kava (Piper methysticum) is a relaxing mild hypnotic that can be used in mild cases of insomnia. It has an antispamodic affect and can be useful when anxiety and muscle tension prevent you from deep sleep. A double-blind placebo controlled study in Hoffman's, "Medical Herbalism" noted that people treated for four weeks with kava extract reported significant decreases in symptoms associated with anxiety. Kava can be taken in tincture or capsule form before bedtime. Dosing depends on the strength of the formulation so follow the recommended instructions on each preparation. Long-term or high-volume use of kava kava is not recommended as it may lead to a skin rash or put excess stress on the liver. Do not use with central nervous system depressants such as alcohol or barbiturates .
References
- "Medical Herbalism"; David Hoffman; 2003.
- "The Clinicians Handbook of Natural Medicine"; Joseph Pizzorno, Michael Murray, Herb Joiner-Bey; 2008
- WebMD: Sleep Disorders Guide
- eMedicinehealth: Insomnia
- Botanical: Passion Flower Herbal Properties
