Getting the rest you need
Jonathan Evans
This month's column was prompted by a reader's question about natural aids to a good night's sleep.
Dear Jonathan,
I have had insomnia for several years. I've tried the over-the-counter remedies and even prescriptions. They seem to work for awhile, then I am back to no sleep. I am also afraid of some of the side effects of the medicines. I wonder if you have any magic potions at The Herbarium? I am curious about melatonin. It sounds very good for sleep disorders, but I can't find a natural form. What thoughts do you have on the subject?
Ed Springfield
Dear Ed,
You did not indicate your age or any history as to why you may be suffering from sleeplessness. Heaven knows, if you were a stockholder with Bear Stearns, your insomnia would be easily explained.
Melatonin is a hormone which your body naturally produces. Any over-the-counter brand is going to be synthetic or from an animal source. It has worked well for some categories of sleep disruption, such as frequent travelers (changing several time zones) swing shift workers, and older people.
The body's production of melatonin is affected by light. Strong light slows production, while a completely dark room increases levels. The usual dosage ranges between one-and-three milligrams, about a half-hour before bed. Make sure you have a dark room to sleep in.
Two things to be aware of: if you have enough melatonin, some people may experience a groggy feeling during the day. The other reported side effect of melatonin is very vivid, 'technicolor' dreams. It doesn't happen to everyone, but please be aware.
Other sleep remedies
Some other natural remedies for sleeplessness would include Valerian (Valeriana officinalis) which studies have shown has tranquilizing and sedative properties. As an aside, the original fairy tale about the Pied Piper of Hamelin said he charmed the rats and later the children using music and valerian! Many people use valerian alone, and most sleep formulas will include valerian in the mixture. I would suggest trying the capsule form first. Valerian has an interesting odor. Some people compare it to old socks, though I find it a sweet, earthy scent. Either way, it can give you a very sound and full sleep without hangover. Other herbs traditionally used include, Passionflower (Passiflora incarnata) Kava Kava, Scullcap (Scutellaria laterfolia), Chamomile (Matricaria), Catnip (Nepeta cataria), St. Johnswort, (Hypericum perfoliatum) Wood Betony (Stachys officinalis) Lemonbalm (Melissa oficinalis) and Hops (Humulus lupulus).
These are the most common herbs used in formulas. Some are relaxants, stress reducers, nerve tonics and sedatives. Combinations are my favorite, since there can be so many reasons for the sleeplessness, you may as well use a little of this and a little of that. Formulas work on the idea of synergy, that is, one herb enhances the action of the other so that the whole is greater than the sum of the parts.
Sleep tonics
Other sleep aids to look at are tonic herbs such as Eleuthro or Rhodiola. These herbs can help to balance, so the highs aren't so high and the lows aren't so low. These would not be taken at bedtime, but during the day. Minerals such as Magnesium and Vitamin B complex can also help with stress reduction and sleep. Magnesium is something we have talked about many times. It is a natural muscle relaxer and is great to take at bedtime.
Mixing prescriptions, herbs
For those who may be on a variety of prescriptions and are concerned about herb drug interactions, homeopathy can be your answer. There are several common homeopathics including Chamomila, Ignatia, Avena sativa, Passiflora, Coffea cruda, Humulus lupulus or combinations thereof.
Essential oils
When it comes to sleep and relaxation, the essential oils are wonderful. My wife, Kathy, is a Clinical Aromatherapist and has worked extensively with these products. Some of the most used are the Chamomiles, (Matricaria and Anthemis nobilis) true Lavender (Lavandula officinalis) Clary Sage, Melissa and Geranium (Pelargonium graveolens) On a recent radio program, Kathy explained how the Geranium oil works as both a stimulant and a sedative.
The oils can be inhaled, diffused into the air or used in a massage oil. It is extremely important to use only therapeutic grade oils. The stuff at the bath stores and other outlets are not a pure enough quality for medicinal use, and can contain harmful chemical extenders. Some of the oils may only be fragrance oils, and in some cases there are no natural ingredients. They can be a chemical creation from a laboratory (Trust me, there is no such thing as essential oil of watermelon or vanilla cookie).
The essential oils need to be used properly. For information about the oils and diffusion methods, please contact us at The Herbarium.
For more information
For more information on the herbs and their uses, you can visit the Web sites for the American Botanical Council (abc.herbalgram.org) or the Herb Research Foundation (
www.herbs.org), two of the most respected organizations in the United States
Jonathan
Please send your questions on botanical remedies to Natures Rx : Jonathan Evans via e-mail at info@theherbarium.com, or by regular mail at The Herbarium, 264 Exchange Street, Chicopee, MA 01013.
