Sometimes falling asleep and staying asleep can be challenging. Daily stresses seem to weigh in as you lie down to sleep, making it hard to relax and rest. Additionally, health conditions may also affect your ability to get a good night's sleep. Prescription and over-the-counter sleep aids are available to help with this problem, but herbs that contain relaxing and calming properties may also help you to fall asleep. Speak with your doctor before using herbs as a sleep aid, or to treat any health condition.
Lemon Balm
Lemon balm has been used to promote sleep, as a pain reliever and as an appetite stimulant since the Middle Ages. Lemon balm contains terpenes, which are the plant's chemicals believed to contribute to calming and sedative-like effects. When used in combination with other calming herbs, lemon balm may help promote sleep while reducing anxiety, according to the University of Maryland Medical Center. To use lemon balm as a general sleep aid, UMMC suggests that adults take 300 to 500 mg of dried lemon balm up to three times per day or as needed.
Passionflower
Passionflower is another herb that has been used for many years as an alternative to treat insomnia and anxiety. Due to the fact that passionflower is commonly used in conjunction with other calming herbs to promote sleep, passionflower's effectiveness when used alone has not yet been determined, notes UMMC. A soothing tea can be made by adding up to 2 g of dried passionflower herb to 1 cup of boiling water and drinking an hour before bedtime. Or if you prefer to use the tincture, a spirit-based extract, 30 to 60 drops of passionflower tincture may be taken up to 45 minutes before bedtime, according to HolisticOnline.
German Chamomile
The use of German chamomile dates back to the ancient Egyptians, Greeks and Romans as an alternative treatment for an array of health conditions, including anxiety, insomnia, sore throats, stomach ulcers and chest colds. UMMC reports that the most popular use of this herb in the United States is for treating anxiety and insomnia. Make a tea by adding 2 to 4 g of dried German chamomile herb to 1 cup of hot water before bedtime to help promote sleep.
Warnings
Before using herbs as an alternative treatment for sleep problems, you should speak with your physician. In addition, some prescription and over-the-counter medications should not be used in combination with certain herbs. Women who may be pregnant or breastfeeding should avoid using alternative medications.
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