If you need help getting a good night's sleep, but don't want to
take medication, an herbal supplement may be just what you're
looking for. Here are the facts on the herbs most commonly used to
induce sleep.
Insomnia is the inability to sleep at the expected time.
Sleeping pills
and cold medicines that cause drowsiness can
provide temporary relief, but eventually the effects will diminish.
Ultimately the dose will have to be increased and drug dependence
can occur. Moreover, sleeping pills can have serious side
effects.
Herbal remedies are an alternative to traditional
pharmaceuticals. Catnip, chamomile, hops, kava, lavender, lemon
balm, oats, passion flower, skullcap, and valerian are the herbal
remedies most commonly used for insomnia. They can be purchased
individually or in combinations. Most of them are also used for
conditions other than insomnia.
The leaves of the catnip plant (Nepeta cataria L.) may
produce sedation in humans. However, there are no clinical trials
to prove the effectiveness or determine the optimal dose. Catnip is
safe to consume at reasonable doses; however, there has been a case
report of a toddler being hospitalized after consuming large
quantities of catnip. Do not use catnip if you are pregnant.
The chamomile herb is the dried or fresh flowers of a small,
daisy-like plant (Matricaria recutita). Chamomile has been
used for thousands of years to treat insomnia. Apigenin is a
chemical in chamomile that works in the brain to produce muscle
relaxation and initiate sleep; it has been shown to produce a mild
sedative and
anti-anxiety
effect in mice. However, there are no human clinical studies
proving the sedative effects of chamomile. The exact dose of
chamomile that produces sedation is not known.
Chamomile is safe to
consume. However, women who are pregnant or breast-feeding should
consult a doctor before consuming chamomile for therapeutic
purposes. People who are allergic to ragweed may also be allergic
to chamomile. Highly concentrated hot chamomile tea may induce
vomiting.
The hops plant (Humulus lupulus) is typically used to
flavor beer. Historically, the flowers have been used to treat mild
insomnia. Sleeping on pillows filled with hops flowers is said to
promote sleep. There are no clinical trials examining the
effectiveness of hops on insomnia; therefore, the most effective
dose is not known. Hops is relatively safe. There are reports of
allergic skin rash after handling the dried flowers. Do not use
hops if you have
depression.
Kava kava
is the root of a deciduous shrub called
Piper
methysticum. South Pacific Island cultures have used kava for
centuries. However, in some countries kava has become a drug of
abuse and is a serious social and health problem. Kava acts as a
stimulant or depressant depending on the amount taken. Therefore,
to help insomnia, take the daily dose all at one time, one hour
before bedtime.
The dose of kava required depends on the amount of
the active ingredient-substances, called kavalactones, in the
product. German authorities recommend that people use kava extract
standardized to 30% kavalactones. Do not take kava if you are
pregnant, breastfeeding, or have clinical depression. Kava may
affect judgment or reflexes during the operation of machinery, and
may enhance the effects of
alcohol
and psychiatric drugs. German and Australian
authorities recommend that people who use kava daily do so for only
four weeks to three months.
Lavender (Lavandula) is a flowering plant with a pleasant
odor. The flower oil is calming and may help insomnia. One study of
elderly people with sleeping difficulties found that inhaling
lavender oil was as effective as tranquilizers. Internal use of the
essential oil can cause severe nausea and should be avoided.
External use in reasonable amounts is safe during pregnancy and
breast-feeding.
Lemon balm is a plant (Melissa officinalis L.) with a
pleasant lemon smell. It can be grown in most gardens. The leaves
are used in traditional medicine to treat sleep disturbances. There
are no clinical studies examining the effect of lemon balm as the
sole treatment for insomnia. Therefore, there is no recommended
dose. Lemon balm appears to be safe. Large doses may cause
digestive 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 are
commonly added to formulations to treat insomnia. However, German
authorities do not approve of the use of oats as a sedative. There
have been no clinical trials to prove its effectiveness or dosage.
People allergic to wheat may be allergic to oats. Otherwise, oats
can be safely consumed.
Passion flower (Passiflora incarnata L.) was used
historically and is used currently as a mild sedative. In studies
of mice, passion flower produced sedation. There are no human
studies examining the effect. Nonetheless, German authorities
approve of taking four to eight grams per day. Passion flower is
generally safe. However, it may increase the effectiveness of other
drugs, especially sedatives. In fact, some people have been
admitted to the hospital after taking prescription drugs along with
an herbal mixture containing primarily passion flower.
Skullcap is an herb (Scutellaria lateriflora
L.) that was
used historically as a sedative. It is currently found in insomnia
products. There have been no clinical trials to test the
effectiveness or recommend dosages. Skullcap appears safe, but
there is debate over whether it can cause liver toxicity.
For centuries Europeans have used valerian as a sedative and
sleep aid. The valerian plant has thick roots with a foul smell.
Valerian extract is made from the dried roots and is currently used
for relaxation and for promoting sleep. Numerous clinical research
studies have shown that 270-600 milligrams of valerian taken daily
for 14-30 days decreases the time it takes to fall asleep. People
report an improvement in sleep quality and general well being, and
feel more rested after waking. Valerian is safe to use, but may
impair the ability to drive or operate machinery. Long-term
continuous 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/
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.
