Get the sleep you need naturally

Get the sleep you need naturally: gentle, soothing herbs deliver
restful
slumber by Steven Foster, Mother Earth News > March, 2005

Sleep is essential to optimal health, helping our bodies and minds to
recharge, re-energize and successfully navigate the day's activities.
The
amount of sleep needed for a person to best function varies among
individuals, with eight hours being the average. It is said that Thomas

Edison
thrived on only four hours of sleep each night, but that Albert
Einstein required
12 hours for a good night's rest.

But if there's one thing we probably all have in common, it's that we
could use
more sleep. With the stress of modern, busy lifestyles, it's not
uncommon to
have a hard time falling asleep or getting enough rest. Sleep
difficulty ranks
third as a common complaint for individuals seeking medical advice,
right
behind headaches and the common cold. Each year, a third of Americans
reportedly suffer at least occasional difficulty in falling asleep, and

between
10 percent and 20 percent of the U.S. population has habitual or severe

difficulty in falling asleep.

More women are affected by sleep disturbances than men, and,
statistically,
sleep disturbances are known to increase with age. With little or no
treatment,
sleep disturbances can evolve into an increased risk of physical and
mental
disorders such as depression.

When most of us think of problems associated with sleeping, the word
"insomnia" often comes to mind. Insomnia refers specifically to
difficulty falling
asleep, staying asleep or both. It can manifest in different patterns,
including
awakening frequently during the night, waking up too early in the
morning or
just poor sleep quality. To describe insomnia, herbal practitioners
prefer the
phrases "sleep disturbances" or "sleeping difficulties.

Call it what you will--anxiety, stress or just plain excitement--the
ups and
downs of daily life can lead to sleep troubles. As a result, many
people turn to
prescription medications, which are potent drugs that may involve
health risks
including habit-forming behavior and even overdose. These drugs may
often
react with alcohol, as is the case with barbiturates, or lead to
clumsiness or
drowsiness the next day. Over-the-counter drugs are available, too, but

they
also may cause side effects such as grogginess, dry mouth and
constipation.

For many consumers who do not need a physician's attention, herbs may
successfully help them achieve better sleep without unwanted side
effects.

THREE TYPES OF INSOMNIA

Transient insomnia often results' from lifestyle or situation changes
in our
environment, or extra stress in our lives. Travel is a good example.
Many
people have a difficult time sleeping on an airplane, especially during

a long
flight, with the anticipation of arriving at a new location or because
of
nervousness from flying. This excitement keeps the brain overactive and

makes it difficult to relax. Transient insomnia usually lasts for one
week or
less.

Short-term insomnia typically lasts one to three weeks and can be
triggered
by severe stress, such as a divorce or the loss of a job. It can
develop into
long-term or chronic insomnia if not treated.

Long-term/chronic insomnia can last as little as three weeks, but the
problem
can stretch into years for some individuals. Chronic insomnia can
result from
physical problems such as pain from arthritis, angina pectoris or
headaches;
respiratory problems including asthma and bronchitis; or specific sleep

disorders including sleep apnea, where breathing stops during sleep.
Substance abuse, including abuse of alcohol, nicotine or caffeine, also

can
lead to chronic sleep problems.

Herbal remedies can provide a low-risk and proven alternative to
over-the-
counter sleep aids, barring any physical or psychological problems
requiring
more involved profession al treatment.

Herbs used for the treatment of insomnia generally produce a depressant

effect on the central nervous system. According to Varro Tyler, Ph.D.,
in his
book Herbs of Choice, agents used to treat anxiety or insomnia are
referred to
by numerous names, including "sleep aids, sedatives, hypnotics,
soporifics,
antianxiety agents, anxiolytics, calmatives and minor tranquilizers."
Herbs that
fall into any of the above categories are often ambiguously called
"nervines."
The best-known and best-researched herbal sleep aid is valerian
(Valeriana
officinalis). Other herbal sleep aids include hops (Humulus lupulus),
passionflower (Passiflora incarnata), chamomile (Matricaria recutita)
and
lemon balm (Melissa ojficinalis). All are easy to grow in home gardens
in most
regions of the United States.

VALERIAN: WELL RESEARCHED

Valerian is the best-documented herbal sleep aid. Over the past 20
years,
more than 200 studies of valerian have been published in scientific
literature,
especially in Europe, including more than 10 controlled clinical
studies.
Experimental data indicate a rational scientific basis for valerian's
mild
sedative qualities.

A randomized, double-blind, placebo-controlled crossover study
published in
a 2000 issue of the journal Pharmacopsychiatry evaluated the effects of

a
valerian extract in 16 patients, when given a single dose of valerian
and after
a multiple-dose treatment for four weeks. The German researchers
studied
both objective and subjective parameters. They assessed subjective
parameters including sleep quality, morning feeling, daytime
performance,
perceived duration of sleep latency (time it took to fall asleep) and
sleep
period (total length of time asleep). Objective parameters included
sleep-
stage analysis and arousal index.

After a single dose of valerian, no effects on the patients' sleep
quality were
observed. After multiple-dose treatment for four weeks, however, sleep
efficiency for those who took valerian showed an increase in comparison

to
baseline measures. Researchers confirmed significant differences
between
valerian and the placebo for parameters describing slow-wave sleep
(non-
REM, or nondreaming, sleep, which occurs earlier than REM sleep and
makes up much of the sleep cycle). In comparison with the placebo,
participants fell asleep much more quickly after long-term
administration of
valerian.

Valerian also had a very low number of adverse reactions. The authors
concluded the valerian treatment demonstrated positive effects for
insomnia
patients, and therefore could be recommended for patients with mild
psychophysiological insomnia.

One of the most appealing aspects of using valerian as a sleep aid is
that it
does not interact with alcohol and does not leave the user with a
"hangover"
in the morning.

Another study by German researchers, published in a 1999 issue of
Pharmacopsychiatry, evaluated the effects of a valerian root extract on

reaction time, alertness and concentration. The randomized, controlled,

double-blind trial involving 102 volunteers found that single and
repeated
evening doses of 600 milligrams of valerian extract did not have a
negative
impact on reaction time, alertness or concentration the morning after
taking
the extract. It is reported, however, that some individuals may
experience a
stimulant effect or develop a headache from the use of the herb. If
used as a
sleep aid, a dose equivalent to 2 to 3 grams of the herb should be
taken after
dinner and another equal dose one hour before bedtime. (For home
preparations, you may want to consider buying a gram scale. They are
widely
available and prices start at about $20.)

HOPS: NOT JUST FOR BEER

Hops are the fruiting bodies of Humulus lupulus, a vine grown
commercially
in the Pacific Northwest for flavoring beer. Hops have traditionally
been used
to stimulate digestion, but use of hops as a sedative is possible, too.

A
condition called hops-picker fatigue has been identified, in which hops

pickers were observed to tire easily, presumably because of contact
with the
plant's resin or perhaps from inhaling its essential oil. Sedative
action has
been attributed to a volatile compound in hops, which provides a
rational
basis for the traditional use of hops-filled pillows to help aid sleep
(see "How
to Make a Hops Pillow," Page 136).

In Germany, the herb is approved for discomfort from restlessness,
anxiety
and sleep disturbances. The suggested dose is 0.5 grams of the fruits
(known
as strobiles). Or, an effective hops delivery form might just be
drinking a good
beer--that is, if you can avoid getting up in the night to go to the
bathroom. In
this case, however, one must beg the question: Is it the hops in the
beer or is it
the alcohol that helps one calm down and get a good night's sleep? More

research needs to be conducted on hops to confirm its utility as a
sleep aid.

PASSIONFLOWER: FOR ANXIETY

Passionflower is a vine common in the southeastern United States.
German
regulatory authorities cite passionflower as a potential help for
"conditions of
nervous anxiety." The degree of effect is dependent upon the dose. The
experience of numerous medical practitioners in Europe helps confirm
the
plant's safety and efficacy.

A clinical study reported in a 2001 issue of the Journal of Clinical
Pharmacy
and Therapeutics adds to the scientific evidence for passionflower's
use in
general anxiety disorders. Iranian researchers compared a passionflower

extract, the drug oxazepam (a tranquilizer sold under the trade name
Serax)
and a placebo in a double-blind randomized trial. The study was
performed
on 36 outpatients diagnosed with general anxiety disorder. Eighteen
patients
were randomly selected to receive 45 drops of a passionflower extract
(or a
placebo) per day, and the other 18 received either 30 milligrams of
oxazepam
or a placebo. Patients in both groups over the four-week trial period
had
similar positive results in the reduction of anxiety, with no
significant
differences in effects between the comparative treatment groups.
However,
patients in the passionflower group had significantly fewer problems in

job
performance compared to the oxazepam group. This led the researchers'
to
conclude that the passionflower extract was effective for management of

general anxiety disorder, warranting a larger controlled clinical
study.

Another recent study looked at differences in anti-anxiety effects of
passionflower leaves, stems, flowers, whole plants and roots.
Researchers
found the flowers and roots had much less activity than the stems and
leaves,
suggesting the roots and flowers should be removed prior to
manufacturing a
product. The German health authorities list the proper dosage of the
herb at 6
grams per day in an infusion (tea). Passionflower makes a good additive

ingredient when combined with chamomile tea before bedtime.

CHAMOMILE: A PERENNIAL FAVORITE

If I've had a big evening out on the town, with a trip to a favorite
restaurant
followed by a stop at a local coffee shop for an espresso and dessert,
I not
only have an overstimulated central nervous system but an
overstimulated
digestive system as well. Back at home, I'm looking for two results:
Calm my
mind and calm my stomach. To solve both needs, I turn to a warm cup of
chamomile tea before bed.

The most widely used chamomile is the annual herb known as German or
Hungarian chamomile (Matricaria recuriga). The German name of chamomile

translates into "capable of anything," and indeed in Western Europe
chamomile is as highly regarded as ginseng is in China. An infusion of
2 to 3
grams (a heaping tablespoonful) of dried chamomile flowers steeped in a

cup
of water makes a good tea of this soothing medicinal herb.

Traditionally, chamomile is used to treat mild sleep disorders,
especially in
children. Although its use as a sleep aid is not well supported by
human
studies, pharmacological studies do show it has a mild sedative effect.

A 1982
study by Italian researchers showed that chamomile extracts had mild
central
nervous system depressant activity.

A 1995 study by researchers in Argentina looked at the effects of
chamomile
flowers on mice. They found a low dose (3 milligrams per kilogram of
body
weight) had virtually no sedative effects, but a high dose (30
milligrams per
kilogram) had a slight sedative effect. The scientific jury is still
out on whether
chamomile's traditional claims as a sleep aid are valid, but a cup of
warm
chamomile tea before bed could be like the proverbial warm glass of
milk at
bedtime--soothing and relaxing, no matter what its medicinal activity
might be.
I like it, and it works for me.

LEMON BALM: PLEASANT & CALMING

Lemon balm is another favorite herb for a soothing bedtime tea.
Traditionally,
the herb was used to treat anxiety and to relieve insomnia. Recent
studies
and traditional use have suggested that lemon balm and its essential
oil may
play a role in improving cognitive disorders.

A randomized, double-blind, placebo-controlled study published in a
2002
issue of Pharmacology, Biochemistry and Behavior looked at the herb's
cognitive effects in 20 healthy volunteers. The study found that a
single dose
of 300, 600 or 900 milligrams of a lemon balm extract at seven-day
intervals
produced a feeling of calmness. Even the lowest dose created a feeling
of
calmness, helping to support traditional claims.

Lemon balm should be taken after an evening meal and once again just
before bedtime. Add about 2 teaspoons of the ground leaves to a cup of
steaming hot water. Then sweeten the tea with a little honey, if
desired.
Lemon balm's pleasant, warm, lemonlike flavor makes it a delicious
drink.

How to Make a Hops Pillow

Hops-filled pillows are fun and simple to make, and their aroma
provides
gentle sedative effects. To make a hops pillow, mix together the
following
ingredients:

1/4 cup dried hops 1/8 cup dried chamomile flowers 1/8 cup dried
lavender
flowers 3 drops lavender essential oil

Set the mixture aside. Cut 2 pieces of fabric, each about 8 inches
square, and
sew around the edges to make a pillow, leaving enough room to insert a
tablespoon. Spoon the herb mixture into the pillow and sew it shut.
Place the
hops pillow under your regular pillow for a good night's sleep.

Considered an authority on herbal medicine, Steven Foster specializes
in
medicinal and aromatic plants.