Herbs that can benefit sleep:
California poppy (Eschscholzia californica): Promotes sleep, invoking relaxation, and easing mild anxiety. (Again safe for children)
- Dose: Tea, 1 cup 2-3 x daily
- Tincture, 30-40 drops 2-3 x daily (usually recommended as the tea is very weak)
Chamomile (Matricaria chamomilla): good quality German Chamomile has been utilized through out history (even for children) for insomnia. Chamomile oil can also be put in bath water. The apigenin molecule found in chamomile has chemo-preventative action; the coumarin compounds (herniarin and umbelliferone) have blood thinning properties; umbelliferone also has anti-fungal properties; the alpha-bisabolol has both antiseptic and anti-inflammatory properties and reduces pepsin in the stomach (without altering the hydrochloric acid); other compounds attach to GABA receptors, modulate monoamine neurotransmission and have various neuroendocrine effects.
- Dose: Tea, 1 cup 2-3 x daily
- Tincture, 30 drops 3 x daily.
Hops (Humulus lupulus): Hops has a long history of use for sleeplessness, nervousness, and restlessness. Hops pillows are sometimes used for mild insomnia.
- Dose: Tea, 1 cup 2-3 x daily
- Tincture, 30-40 drops 2-3 x daily.
Lavender (Lavandula officinalis): Lavender is a gentle strengthening tonic for the nervous system for the majority of people. Some people, however, get the opposite effect – so be careful. Lavender oil can also be added to a bath before bedtime for persons with sleep disorders. The oil may also be used as a compress as a massage oil or inhaled to alleviate insomnia.
- Dose: Tea, 1 cup 2-3 x daily
- Essential oil:
- may be inhaled
- massaged into the skin (10 drops essential oil per ounce of sesame oil)
- added to baths (3-10 drops)
Passion flower (Passiflora incarnata): When insomnia is caused by mental worry, overwork, or nervous exhaustion – then Passiflora may the herb to use.
- Dose: Tea, 1 cup 3 x daily
- Tincture, 30-60 drops 3-4 x daily.
Valerian (Valeriana officinalis): Like Passiflora, valerian is used extensively for the following issues: sedative action, insomnia, nervousness, and restlessness. Many appreciate its capacity to reduce nighttime waking. However, again there are a few in which it operates in the opposite way and keeps people alert. Also works well with: California poppy, skullcap, hops, and passion flower.
- Dose: Tea, 1 cup as needed
- Tincture, 2-5 droppersful 2-3 x daily.
Wild lettuce (Lactuca virosa): Lactuca is a mild sedative and nervine. More often used for restlessness than mental agitation. Also used homeopathically for restlessness and insomnia. Because of its safety of use and calming effects, wild lettuce is a good children’s remedy.
- Dose: Tincture, 2-3 drpfls 3-4 x daily.
Kava kava (Piper methysticum): Kava is the national drink of Fiji and is popular throughout the South Seas. It imparts a calm feeling, relaxes the body, and sometimes enhances communication and dreaming. This sedative herb is often used for sleeplessness and fatigue.
- Dose: Tea, 1 cup 2-3 x daily; Tincture, 3-4 droppersful 2-3 x daily.
St. John’s Wort (Hypericum perforatum): This common yellow-flowered weedy herb from Europe is quickly becoming an important part of modern herbal therapeutics. It has a long history of use dating back to ancient Greek times. Modern scientific studies show that it can help relieve chronic insomnia and mild depression when related to certain brain chemistry imbalances. Because this herb can sensitize the skin to sunlight, if you are taking a full dose, avoid direct skin exposure to bright sunlight.
- Dose: Tincture, 1/2 to 1 teaspoon 2-3 x daily; powdered extract, 1-2 tablets or capsules 2-3 x daily. Allow 2-3 weeks for the full therapeutic effect to develop. If you experience light sensitivity or other unpleasant symptoms, reduce or discontinue the St. John’s wort and consult a qualified herbalist for a total program.
