Insomnia may be short-term or chronic and prevent you from falling asleep, staying asleep or sleeping well. Prescription and over-the-counter sleep aids often cause significant side effects and can lead to addiction in some people. Fortunately, for the millions of Americans who deal with insomnia, several herbs can induce and improve sleep without these negative effects.
Valerian
Valerian, or Valeriana officinalis, is available over the counter as an herbal aid for anxiety and insomnia in tea, tincture and pill form. The herb has a medicinal history dating back to ancient Rome and Greece, according to the Office of Dietary Supplements. Valerian's mechanism of action is not clearly understood, but the herb may help promote sleep by increasing the availability of the neurotransmitter gamma aminobutyric acid, or GABA, in the brain.
The results of several short-term studies show that Valerian may improve sleep and reduce the amount of time needed to fall asleep, according to Dr. Timothy Morgenthaler of the Mayo Clinic. Holisticonline.com states that Valerian is especially beneficial for women with insomnia. Side effects of Valerian are typically mild and include headaches, gastrointestinal problems and dizziness.
Kava
Kava, or Piper methysticum, is a sedating herb sold over the counter as an anxiety and sleep aid. According to the National Center for Complementary and Alternative Medicine, or NCCAM, kava is especially beneficial for insomnia associated with anxiety or menopause. While Kava may be beneficial in treating insomnia, the NCCAM warns that kava supplements are associated with a risk of liver damage and should be used only under medical supervision. Kava root and rhizome can be taken in capsule, tablet, extract or tea form.
Passionflower
Passionflower, or Passiflora incarnata, has a calming effect on the body and is useful for general insomnia and sleep difficulties related to anxiety, cramps and nervous disorders, according to Holisticonline.com. Like Valerian, passionflower appears to promote sleep by increasing levels of GABA in the brain. The University of Maryland Medical Center explains that the effects of passionflower are generally weaker than those of valerian and kava, which may make the herb useful for those with mild or occasional sleep problems. Passionflower is available in tea, extract, tincture and infusion form.
Chamomile
Chamomile, or Matricaria recutita, is a mild sedative that can be taken orally or added to bathwater. The herb eases insomnia and anxiety, and may be helpful for those with sleeping problems related to pain, digestive disorders or skin itching and inflammation. Little evidence is available to support the use of chamomile as a sleep aid, according to the National Institutes of Health, but the herb has been used medicinally for sleep and anxiety for several thousand years. Chamomile is available in extract, tea, pill and ointment form.
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