Insomnia is characterized by difficulties in getting to sleep or maintaining sleep. Although the exact cause of insomnia is unclear, it may be due to a disruption of the body's internal clock. If you suffer from insomnia, you may experience daytime sleepiness, anxiety about getting to sleep and tension headaches. Insomnia may be alleviated by improving your "sleep hygiene." This may mean establishing a regular sleep pattern, avoiding stimulants before bedtime and avoiding taking naps during the day. Some herbal supplements may also help you to relax and aid sleep, although you should talk to your doctor before using them.
Examples and Administration
The University of Maryland Medical Center cites several herbs that may help to alleviate insomnia, including valerian and kava. Valerian has been used since the time of ancient Greece and Rome to treat a variety of ailments including anxiety and sleep disorders. Kava, a member of the pepper family, contains chemicals that may act as muscle relaxants and is used as an alternative remedy for restlessness, stress and insomnia. UMMC suggests taking 100 mg to 250 mg of kava one to three times daily; or you may prefer to take 200 mg to 400 mg of valerian at bedtime. These dosages are intended as a guideline; ask your doctor what is right for you.
Efficacy
Although kava and valerian are often used to aid sleep, scientific evidence about whether they are effective is mixed. The results of an internet-based, randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia, published in the July 2005 edition of "Medicine," found that neither kava nor valerian is more effective than placebo in relieving insomnia. In contrast, an earlier study, published in the September 2001 issue of "Phytotherapy Research," found that both herbs helped to alleviate stress-induced insomnia.
Side Effects
The National Center for Complementary and Alternative Medicine notes that short-term valerian use is likely safe; its long-term safety is unknown, however. Side effects are usually mild and may include headaches, an upset stomach and tiredness the morning after taking it. RxList notes that kava use maybe unsafe, adding that it has been linked to several cases of liver damage. Use this herb only under the direction of a medical professional.
Considerations
Kava and valerian are not suitable herbal remedies for everyone with insomnia. Do not use kava if you have a liver disease, Parkinson's disease or depression. It may interact with other drugs including CNS depressants and medicines that are modified by the liver. As kava may cause drowsiness, do not use it if you have to operate heavy machinery or before driving. Avoid both these herbs if you are pregnant or breastfeeding or if you are due to undergo any surgical procedures.
References
- University of Maryland Medical Center: Insomnia
- National Center for Complementary and Alternative Medicine: Valerian
- Memorial Sloan-Kettering Cancer Center: Kava
- "Medicine"; An Internet-Based Randomized, Placebo-Controlled Trial of Kava and Valerian for Anxiety and Insomnia; B.P. Jacobs et al.; July 2005
- "Phytotherapy Research"; Kava and Valerian in the Treatment of Stress-Induced Insomnia; D. Wheatley; September 2001
- RxList.com: Kava
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