Insomnia afflicts enough people that the University of Maryland Medical Center reports that 20% of Americans use one form or another of sleep aid, often every night. Good sleep hygiene and behavioral modifications are the first line of treatment for this condition, but many people turn to herbal remedies for occasional relief.
Valerian
Valerian has been used as an herbal remedy for insomnia for centuries, although scientific studies remain inconclusive as to its efficacy, according to a paper published in American Family Physician. It does seem to have a sedative effect. Women who are pregnant or nursing should not take valerian. Otherwise, take 300 to 600 milligrams via capsule before bedtime.
Chamomile
A cup of chamomile tea before bed is a traditional holistic remedy for insomnia. It provides a modicum of calming action with few dangers or side effects. Do not take chamomile if you are allergic to ragweed, and avoid large doses if you are pregnant or nursing, although a cup of tea a day is safe.
Hops
Hops, most notable as a flavoring for beer, is also an common herbal remedy for insomnia. it may be taken as a tea or in tincture or capsule form--be warned, though, that the taste is bitter. It seems to act directly on the central nervous system to provide a relaxing effect. It is often combined with valerian in supplements form, which have shown promise as an insomnia remedy in scientific trials published in the journals Sleep and Phytotherapy Research.
Catnip
Catnip tea is another mild traditional insomnia remedy. Catnip may make your feline friends frisky, but this member of the mint family has a calming effect on humans. This remedy is considered particularly good for children by traditional herbalists.
Dream Pillows
If you're looking for the power of herbs without any of the side effects, consider constructing or purchasing a dream pillow. Dream pillows work with the principles of aromatherapy--they release a fragrance that helps calm the psyche and induce sleep. They usually contain a mixture of herbs including many of the ones listed above--hops, catnip and chamomile are particularly popular in dream pillows, as are herbs such as lavender, rosemary and passionflower. Scientific evidence of aromatherapy's effectiveness on insomnia symptoms is limited but promising, according to the Journal of Psychopharmacology.
