Insomnia trouble falling and staying asleep. According to the Mayo Clinic, 10 to 15 percent of adults currently suffer from the disorder, and 1/3 of adults suffer from the sleep disorder during their lifetime. Insomnia affects work, family life and physical health. A variety of non-pharmacological methods involving herbal supplements can be used to treat the condition. The University of Maryland Medical Center states that 1.5 million Americans use herbal supplements to treat insomnia. Remember to always talk to a medical professional before taking any type of supplement to avoid serious side effects.
Valerian Root
This herbal supplement is reported to have sedative qualities; however, no firm scientific trials have been preformed. The National Center for Complementary and Alternative Medicine reports that valerian root improves sleep as well as the duration of sleep during the first four to six weeks of consuming the herb. Valerian is believed to be safe for short-term sleep assistance. The herb has a very pungent and unpleasant smell and is most commonly taken in capsule form. American Family Physician suggests taking the medication 30 minutes prior to bedtime; the average dose is between 300 and 600mg.
Kava
Kava is the national drink of Fiji and is commonly used in Polynesian cultures to promote rest and sleep. Still, the University of Maryland Medical Center warns the herb is not safe. Serious side effects include liver failure and death, and the U.S. Food and Drug Administration issued warnings concerning the supplement and side effects. The herb causes sleep aids, alcohol and antidepressants to increase in strength.
Herbal Teas and Essential Oils
A variety of herbal "sleepy time" teas will aid in relaxation. Look for teas made with chamomile, anise, catnip or fennel. Specialty health food stores commonly carry mixes of teas to promote sleep. Add dried herb to hot water and let it steep for 20 minutes. Sweeten with honey if desired. Essential oils, such as chamomile and lavender, are commonly used in massage therapy. Rub a small amount onto your temples before bed time. Add drops to bath water for relaxation benefits.
