Sleeping is one of the most overlooked aspects of health. No matter how many calories we burn or diets we survive, without sleep the benefits of healthy living are seriously compromised. For those who cannot get enough sleep or have trouble falling asleep, herbal sleep aids offer a natural alternative to sleep medication. However, some herbs can have powerful effects on the body, so consult your medical provider before taking a new sleep-inducing herb.
History
Herbal medicine extends far into prehistory, but ancient Chinese and Egyptian texts include some of the earliest known descriptions of plants for medical use. In Europe, herbalism was a women's science dedicated to childbirth and birth control, but due to the rise of the Church, this herbal knowledgebase was decreed as "witchcraft," according to historian John Riddle in the book "Eve's Herbs." In the 19th century, scientists begin extracting and isolating the active ingredients from herbs. When chemical synthesization became more feasible in the early 20th century, the use and medical study of herbs was largely dropped in favor of chemical compounds. Because of this strange and unlikely history, many basic properties about the effectiveness of herbs are still unknown today.
Misconceptions
A common misunderstanding of known sleep herbs is that they directly bring on sleep. Actually, most sleep herbs induce relaxation, which indirectly can lead to sleep. When it comes to sleep disorders like insomnia or sleep apnea, as opposed to occasional problems with getting to sleeping, even herbs with proven sedative qualities may not be effective. Other herbs have proven effective for insomnia, but not without their own risks.
Effect
The herbs with the most evidence for helping people with clinical insomnia are valerian root, passion flower and kava kava, according to a 2005 medical review published in the "Journal of Psychopharmacology." A combination of valerian and kava kava was found to be especially effective. Another powerful sleep herb is lemon balm, which indirectly encourages sleep by inducing calmness and improving mood.
Considerations
Some herbs with a history of use as sedatives have not been corroborated by modern studies. These include chamomile, hops, skullcap and lavender. This lack of evidence may be because not enough studies have been done or because the herb has placebo-like qualities like a pleasing aroma or taste.
Warnings
Just because it is all natural does not mean it is safe. Kava kava, for instance, may damage the liver if taken in excess, according to the U.S. Food and Drug Administration. Also, valerian root sometimes causes overstimulation rather than sedation. Finally, some herbs may cause unknown counter-indications with other medications. Because of these risks, consult your medical provider if interested in taking sleep herbs.
References
- University of Maryland Medical Center: Herbal Medicine
- "Eve's Herbs"; John Riddle, Harvard Press; 1997
- National Center for Complementary and Alternative Medicine: Sleep Disorders and Herbs
- "Journal of Psychopharmacology": Medicinal Plants for Insomnia
- "Neuropsychopharmocology": Modulation of mood and cognitive performance following acute administration of single doses of Melissa officinalis (Lemon balm)
