If you need help getting a good night's sleep, but don't want totake medication, an herbal supplement may be just what you'relooking for. Here are the facts on the herbs most commonly used toinduce sleep.
Insomnia is the inability to sleep at the expected time. Sleeping pills and cold medicines that cause drowsiness canprovide temporary relief, but eventually the effects will diminish.Ultimately the dose will have to be increased and drug dependencecan occur. Moreover, sleeping pills can have serious sideeffects.
Herbal remedies are an alternative to traditionalpharmaceuticals. Catnip, chamomile, hops, kava, lavender, lemonbalm, oats, passion flower, skullcap, and valerian are the herbalremedies most commonly used for insomnia. They can be purchasedindividually or in combinations. Most of them are also used forconditions other than insomnia.
Catnip
The leaves of the catnip plant (Nepeta cataria L.) mayproduce sedation in humans. However, there are no clinical trialsto prove the effectiveness or determine the optimal dose. Catnip issafe to consume at reasonable doses; however, there has been a casereport of a toddler being hospitalized after consuming largequantities of catnip. Do not use catnip if you are pregnant.
Chamomile The chamomile herb is the dried or fresh flowers of a small,daisy-like plant (Matricaria recutita). Chamomile has beenused for thousands of years to treat insomnia. Apigenin is achemical in chamomile that works in the brain to produce musclerelaxation and initiate sleep; it has been shown to produce a mildsedative and anti-anxiety effect in mice. However, there are no human clinical studiesproving the sedative effects of chamomile. The exact dose ofchamomile that produces sedation is not known. Chamomile is safe toconsume. However, women who are pregnant or breast-feeding shouldconsult a doctor before consuming chamomile for therapeuticpurposes. People who are allergic to ragweed may also be allergicto chamomile. Highly concentrated hot chamomile tea may inducevomiting. Hops The hops plant (Humulus lupulus) is typically used toflavor beer. Historically, the flowers have been used to treat mildinsomnia. Sleeping on pillows filled with hops flowers is said topromote sleep. There are no clinical trials examining theeffectiveness of hops on insomnia; therefore, the most effectivedose is not known. Hops is relatively safe. There are reports ofallergic skin rash after handling the dried flowers. Do not usehops if you have depression.
Kava Kava kava is the root of a deciduous shrub called Pipermethysticum. South Pacific Island cultures have used kava forcenturies. However, in some countries kava has become a drug ofabuse and is a serious social and health problem. Kava acts as astimulant or depressant depending on the amount taken. Therefore,to help insomnia, take the daily dose all at one time, one hourbefore bedtime. The dose of kava required depends on the amount ofthe active ingredient-substances, called kavalactones, in theproduct. German authorities recommend that people use kava extractstandardized to 30% kavalactones. Do not take kava if you arepregnant, breastfeeding, or have clinical depression. Kava mayaffect judgment or reflexes during the operation of machinery, andmay enhance the effects of alcohol and psychiatric drugs. German and Australianauthorities recommend that people who use kava daily do so for onlyfour weeks to three months. Lavender Lavender (Lavandula) is a flowering plant with a pleasantodor. The flower oil is calming and may help insomnia. One study ofelderly people with sleeping difficulties found that inhalinglavender oil was as effective as tranquilizers. Internal use of theessential oil can cause severe nausea and should be avoided.External use in reasonable amounts is safe during pregnancy andbreast-feeding.
Lemon Balm Lemon balm is a plant (Melissa officinalis L.) with apleasant lemon smell. It can be grown in most gardens. The leavesare used in traditional medicine to treat sleep disturbances. Thereare no clinical studies examining the effect of lemon balm as thesole treatment for insomnia. Therefore, there is no recommendeddose. Lemon balm appears to be safe. Large doses may causedigestive upset or diarrhea. Pregnant women, people with glaucoma,or people with hypothyroidism should not use lemon balm. Oats The fruit or green tops of the oat plant (Avena sativa L.) have been used in folk medicine to treat insomnia and arecommonly added to formulations to treat insomnia. However, Germanauthorities do not approve of the use of oats as a sedative. Therehave been no clinical trials to prove its effectiveness or dosage.People allergic to wheat may be allergic to oats. Otherwise, oatscan be safely consumed. Passion Flower Passion flower (Passiflora incarnata L.) was usedhistorically and is used currently as a mild sedative. In studiesof mice, passion flower produced sedation. There are no humanstudies examining the effect. Nonetheless, German authoritiesapprove of taking four to eight grams per day. Passion flower isgenerally safe. However, it may increase the effectiveness of otherdrugs, especially sedatives. In fact, some people have beenadmitted to the hospital after taking prescription drugs along withan herbal mixture containing primarily passion flower.
Skullcap Skullcap is an herb (Scutellaria lateriflora L.) that wasused historically as a sedative. It is currently found in insomniaproducts. There have been no clinical trials to test theeffectiveness or recommend dosages. Skullcap appears safe, butthere is debate over whether it can cause liver toxicity. Valerian For centuries Europeans have used valerian as a sedative andsleep aid. The valerian plant has thick roots with a foul smell.Valerian extract is made from the dried roots and is currently usedfor relaxation and for promoting sleep. Numerous clinical researchstudies have shown that 270-600 milligrams of valerian taken dailyfor 14-30 days decreases the time it takes to fall asleep. Peoplereport an improvement in sleep quality and general well being, andfeel more rested after waking. Valerian is safe to use, but mayimpair the ability to drive or operate machinery. Long-termcontinuous use may cause headaches, excitability, and insomnia. Insomnia may sometimes be related to other health issues. If you are experiencing frequent bouts of insomnia, it is best to discuss it with your health care provider. RESOURCES American Academy of Sleep Medicine http://www.aasmnet.org/
National Sleep Foundation http://www.sleepfoundation.org CANADIAN RESOURCES Better Sleep Council of Canada http://www.bettersleep.ca/ Canadain Sleep Society http://www.css.to/ Last reviewed August 2007 by J. Thomas Megerian, MD, PhD, FAAP Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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