Sleep disorders are common, affecting as many as 20 to 30 percent of Americans at some point in their lives, herbologist Christopher Hobbs reports. A number of herbs can improve sleep disorders, which can include trouble falling asleep or trouble staying asleep. A number of factors contribute to poor sleep, including environmental disturbances, personal factors such as worry or stress or physical factors. Check with your medical practitioner before taking herbs to treat sleep disorders.
Chamomile
Two varieties of the daisy-like flower chamomile, German and Hungarian, are commonly used in herbal preparations. Germany, where Commission E regulates herb use, approves chamomile for treating gastrointestinal upset and skin inflammation but not for inducing sleep. While animal studies have shown some benefit as a sleep aid, most studies have not shown a clear benefit for this use, the American Cancer Society reports. A 2009 University of Pennsylvania study reported in the August issue of "Journal of Clinical Psychopharmacology" did find that chamomile reduced anxiety, which might help if anxiety was contributing to sleep disorders. Allergic reactions occur frequently from chamomile, which can also interact with blood thinning medications, the American Cancer Society warns. Chamomile can be ingested as a tea or used as a tincture.
Kava Kava
Kava kava, often just called kava, can decrease anxiety and may reduce sleep difficulties, but it also can have significant side effects. At least 25 instances of liver damage have been reported in people taking kava, the University of Maryland Medical Center reports, including hepatitis, cirrhosis, liver failure requiring liver transplant and death. Do not take this supplement if you have a history of liver disease, and report signs of liver dysfunction, such as yellowish tinge to the skin and eyes, fatigue, abdominal pain or nausea, to your medical practitioner immediately.
Passion Flower
Passion flower, also called passionflower, also reduces anxiety as effectively as prescription drugs in some studies, MedlinePlus reports. The herb was approved for sale as an over-the-counter sleep aid in the United States before 1978, but was removed from the market for that use because its safety and effectiveness were not proven. Passion flower should not be taken during pregnancy, since it may cause uterine contractions which could cause early pregnancy loss or preterm labor. Since passion flower can induce sleepiness and could potentiate the effects of anesthesia, the herb should be stopped two weeks before surgery, MedlinePlus states.
Valerian
Valerian, made from the roots of the valerian plant, has been used to treat insomnia since at least the second century. Studies on the benefits of valerian have shown mixed and inconclusive results, partially because they used different doses, had small sample sizes or a high dropout rate, or other confounding factors, the Office of Dietary Supplements reports. Valerian can be taken in capsules, tea or as a tincture. Side effects noted in clinical studies include headaches, dizziness and stomach disturbances, but these also occurred in people taking placebo, the ODS states.
References
- Office of Dietary Supplements: Valerian
- University of Maryland Medical Center: Kava kava
- MedlinePlus: Passionflower
- American Cancer Society: Chamomile
- The Virtual Herbal: Herbs and Natural Remedies for Insomnia
- PubMed.gov: A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder
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