Sleep is essential to overall health. If you don't get enough sleep, or your sleep quality is poor, you may also suffer from nervousness, anxiety, irritability, poor memory and muscle tension. Many herbal teas and tinctures can induce sleep, but herbal remedies offer longer-lasting benefits for your sleep patterns when they also treat the anxiety, sore nerves and muscle spasms that interfere with a good night's sleep.
Valerian
Valerian (Valeriana officinalis) is a perennial with flowing, graceful leaves and tiny pink or white flowers. Historically, herbalists used valerian to treat nervous exhaustion and sleep disorders. Recent research explains why valerian is such a popular sedative herb. A study reported in the 2009 issue of Phytomedicine found that valerenic acid, a constituent of valerian's essential oil, is a GABA agonist. GABA, or gamma-aminobutyrate, is a neurotransmitter that regulates and inhibits nerve cell excitability and muscle tone. The researchers found that as a GABA agonist, valerenic acid increased the activity of the GABA-A receptor and enhanced its inhibitory effects, leading to sleep and muscle relaxation.
Hops
Hops (Humulus lupulus) are best known as the major ingredient in beer, but the plant also has a long history of medicinal use as a sedative and calming agent. Hops contain myrcene and rutin, which are muscle relaxants, and nerol and p-cymene, which are sedatives. Myrcenol, a derivative of myrcene, is also a powerful hypnotic or sleep inducer. A study in the 2005 issue of Sleep found that a combination of valerian and hops improved sleep and would be useful in treating mild insomnia.
Passion Flower
Passion flower (Passiflora incarnata) is a traditional sedative herb with smooth leaves and purple flowers. Passion flower acts as a central nervous system depressant and muscle relaxant. Herbalist David Hoffmann, in his 2003 book "Medical Herbalism: The Science and Practice of Herbal Medicine," recommends passion flower for cases of intransigent insomnia.
Lavender and Lemon Balm
Lavender (Lavandula angustifolia) and lemon balm (Melissa officinalis) are aromatic herbs rich in volatile oils. They're popular treatments for muscle tension, nervous disorders and insomnia, and are often prescribed in combination. Together they reduce stress and tension, two symptoms that interfere with sleep.
Roman Chamomile
Roman chamomile (Chamaemelum nobile) is a traditional sedative and muscle relaxant. The volatile oil contains chemicals that have sedative actions, such as apigenin, borneol and farnesol. Do not use chamomile if you have asthma or if you're taking anticoagulant medicine.
Rhodiola
Rhodiola (Rhodiola rosea; R. sachalinensis) is a perennial succulent originally from Asia but now available worldwide. Its main medicinal use is as an adagtogen, an herb that improves the body's ability to resist stress and fatigue. Rhodiola also contains sedative and hypnotic constituents. A study reported in the 2007 issue of Phytomedicine found that the compound salidroside had significant sedative and hypnotic actions and enhanced the effects of pentobarbital sodium, a prescription hypnotic drug.
References
- "Phytomedicine"; Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats; Murphy K, Kubin ZJ, Shepherd JN, Ettinger RH; December 2009
- "Sleep"; Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial; Morin CM, Koetter U, Bastien C, Ware JC, Wooten V; November 2005
- "Phytomedicine"; Pharmacological studies on the sedative and hypnotic effect of salidroside from the Chinese medicinal plant Rhodiola sachalinensis; Li T, Xu G, Wu L, Sun C; September 2007
