By Jonathan Evans
Herbal Information Specialist for the Herbarium
Sleep, perchance to dream, said the Bard. These days people are continuing to lose sleep and fretting over it, and it could be very dangerous. Studies show a lack of good sound sleep can affect the body in many ways.
There is substantial evidence showing a connection between sleep deprivation and diseases such as diabetes, cardiovascular conditions, obesity and depression; mood swings and irritability increase and immune system function decrease as sleep wanes. In the midst of a pandemic, economic uncertainty, social media 24/7 exposure and influencers painting a perfect lifestyle image that you don’t have – and the regular cold and flu season – it is imperative that you get a good night’s sleep.
We have all heard the experts tell us to shut off the computer or phone, limit time on the internet, stop watching the opinion shows on the networks, all of which of course people do not do. We’re also told to limit or stop any caffeine or stimulant beverages in the evening, and darken the bedroom as much as possible, since you need darkness for the body to produce its own melatonin and other hormones. A white noise machine is helpful, but spend the extra few dollars and get a good machine. Don’t count on your phone to supply the background noise.
If you’ve followed all the experts advice, and you still find it difficult to nod off, there are many natural remedies to aid in your quest for sleep that are safe and effective.
Note: descriptions of effects such as sedative or tranquilizer are not the same as a pharmaceutical effect. Herbal definitions are adjectives; pharmaceuticals are nouns as in a classification of drugs
Valerian (Valeriana officinalis)- A calmative to reduce stress, anxiety, nervousness, agitation and irritability. It can enhance the quality of sleep without the “hangover” feeling. One problem with valerian is the herb’s taste – and smell. It is funky to say the least. (My wife would describe the smell as old sweatsocks, I would call it sweet dirt). Capsules might be better for people who have a problem with different tastes. Valerian is found in many formulas also, making it easier to take.
Lemon Balm (Melissa officinalis)- A mild sedative and tranquilizer. Lemon balm has a very pleasant taste and aroma. It is very helpful to quiet the “monkey chatter” type of mind that can keep you awake.
Passionflower (Passiflora incarnata)- A calmative, sedative, and antispasmodic. This herb is great for insomnia, nightmares, nervous palpitations or disturbed sleep.
Chamomile (Matricaria recutita)- aka German Chamomile – Chamomile has a long history of use for nervous irritability, and as a calming sedative. It is also a digestive aid, helping to soothe upset tummies (Peter Rabbit’s mother gave him chamomile) and is especially good for children with its pleasant taste and aroma.
Oatstraw or seed (Avena sativa)- This herb is excellent for worry, anxiety, nervous insomnia and depression. Oatstraw is also a restorative and a heart tonic.
Hops (Humulus lupulus)- A mild sedative and bitter tonic. It is widely used for nervous agitation, restlessness, anxiety, nervous stomach and sleeplessness. Most people are familiar with hops as a major ingredient in beer. Hops pillows were once widely used to help induce sleep.
Skullcap (Scutellaria lateriflora)- A restorative nerve tonic and mild sedative this herb has long been used for nervous exhaustion, anxiety and depression.
Green tea (Camellia sinensis)- Green tea contains L-theanine, which helps stimulate the production of Alpha brain waves which create a sense of physiological calm, relaxation and mental alertness. Green tea contains small amounts of caffeine, so individuals who are sensitive should probably avoid the tea form and take a theanine supplement.
Kava Kava (Piper methysticum)- This is an excellent sedative, used for anxiety and as a mild tranquilizer to relax the mind. It has been used in the South Pacific for over 3,000 years.
GABA (Gamma amino Butyric Acid)- A natural tranquilizer. Melatonin – a hormone produced in response to darkness , helping to reset your circadian rhythms. It is usually found in one-to-three mg. doses. I have always found melatonin works best when combined with herbs in formula.
Magnesium– I have written about magnesium for many years. Its many benefits including relaxation and improved sleep. Studies have shown a lack of magnesium can alter electrical activity in the brain, causing agitated sleep and frequent awakenings, according to USDA researcher Forrest Neilson.
Vitamin B complex- A great nerve tonic and restorative. B vitamins are your stress vitamins. They are used during the day to help the nervous system deal with stress, taking them in the evening should probably be avoided.
As helpful as these individual herbs are for better sleep, I am partial to using them in a formula with multiple ingredients. The multiple ingredients tend to work synergistically, meaning they enhance each other increasing the overall effect.
— Jonathan
Send questions on botanical remedies to: Natures Rx: Jonathan Evans at herbarium258@gmail.com, or by regular mail to: The Herbarium, 264 Exchange Street, Chicopee, MA 01013. If requesting additional info, include a self-addressed stamped envelope.
