Valerian
Valerian root has a long history of use as a mild
sedative. Taken as supplement, valerian reduces the amount of time to slip into
deep sleep. Valerian with hops also has some clinically proven results for
sleeplessness, according to a 2005 study reported in the journal Sleep. It is
also regularly combined with kava kava, but beware of this if you have
diagnosed liver or kidney problems.
Several clinical studies suggest that valerian
alone is not effective in the long-term for insomnia. I would say that, in
general, any difficultly sleeping that lasts over two weeks may require more
medical assistance than any herb can provide.
Lemon Balm
Lemon balm, or Melissa officinalis, has been used as a
relaxant since the Middle Ages in European folk medicine. It has a clean,
refreshing citrus smell so you can take it in a tea or as a supplement.
Add it to your dream pillow, while you’re at it.
The effects of lemon balm are more than wishful
thinking/placebo. A 2003 study in the journal Neuropsychopharmolocology found that
lemon balm indirectly encourages sleep by improving mood and inducing mental
calmness. Lemon balm can be called a nootropic, or a brain-enhancing
supplement, as it can improve cognitive performance too.
I just brewed a mead (honey wine) with lemon balm
and mugwort: it’s still fermenting but we’ve already named it “the Dreamer’s
Mead.”
Passion Flower
Most European herbal sleep remedies contain
passion flower, or Passiflora
incarnata, even though the plant comes from the tropical regions of
the Americas,
where it was widely used by the Aztecs, according to journals from 16th century
conquistadors.
The leaves and flowers have a mild flavor, and
has a reputation for reducing anxiety and sleeplessness caused by anxiety.
While few peer-reviewed studies have been funded
for passion flower, it is actually listed as a herbal tranquilizer in Germany.
According to the Gale
Encyclopedia of Alternative Medicine, the active ingredients may be
harmaline and harmine, so do not use passion flower if you take MAOI
antidepressants, as sedative effects may be amplified.
Chamomile
Chamomile may be the most recognized sleep aid,
but actually many clinical studies have shown no effects of the herb for those
suffering with chronic insomnia. Is chamomile a placebo due to its yummy
scent? I don’t think so. Chamomile may indirectly promote sleep by
increasing mental calmness.
A recent study by University of Pennsylvania
researchers found that chamomile significantly reduces the symptoms of
generalized anxiety disorder. This double blind study even pitted the active
ingredient against a placebo pill that smelled like chamomile.
So stock up on chamomile if you haven’t
already. By the way, there are many grades and species of chamomile: make
sure you find German chamomile, or Matricaria recutita.
Kava Kava
Our knowledge of Kava, or Piper methysticum,
comes from indigenous cultures in the Western Pacific, who have used the roots
of this shrub in intoxicating beverages for centuries. Like many of the “sleep
herbs” listed here, kava is not technically a sedative, and has had mixed
results in treating insomnia. Most clinical sources say it’s not effective,
although it remains classified as a hypnotic.
Like chamomile and lemon balm, kava can promote
sleep by decreasing anxiety. In fact the National Institutes of Health suggests
that kava may be just as effective as Valium for promoting calmness.
Be warned, kava has a bad reputation because
several herbal remedies with kava have been implicated in cases of liver
toxicity in Europe. We do not know what
exactly is to blame in these cases, such as kava overdosing or contaminates
from other sources. Definitely do not take kava if you have liver issues
or are taking drugs that affect the liver.
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