When eight hours is just a dream: get the sleep you need tonight - sedative herbs

Do you find yourself staying up all night counting sheep? Watching the late, late show? Trying to read yourself to sleep? If so, join the 20 to 50 million insomniacs in the United States who know that just a few weeks of poor sleep can results in headaches, dizziness, mental confusion and even emotional instability. For some, sleeping pills provide temporary relief. But the more you take, the higher the chances of liver damage, high blood pressure and suppressed immunity. Plus, most people need to up the dose in several weeks to achieve the same initial effect. Then they try to stop, and withdrawal symptoms of agitation and sleeplessness can start the process all over again.

herbs to the rescue

Many people think a pill is a quick cure for insomnia, but who needs drugs? Studies show sedative herbs gently depress the central nervous system, thus calming you and inducing sleep. There is also evidence that they have a tonic action that strengthens nerves. Another advantage herbs have over drugs is that they promote sleep without dampening dream recall or the ability to wake up refreshed. Actually, many people who take herbs to help them sleep report feeling better the next day.

use your head

It is likely that most sedative herbs increase relaxation and control stress and anxiety by regulating brain chemistry. When Nestle Research Center, in Switzerland, tested herbal folklore remedies, they discovered that catnip, chamomile, poppy seeds, orange flowers and especially valerian were among the most effective sleep aids.

Valerian has been shown to help you fall asleep more quickly, especially if you are a habitually poor sleeper. And, once you do, the important deep sleep stages increase. Although valerian's action is comparable to the barbiturate phenobarbital, it doesn't cause the next-day dizziness, blurred vision, drowsiness or decreased concentration associated with barbituates.

Valerian and California poppy have been shown to be as effective as Valium (diazepam), but without heavy side effects. California poppy contains the compound protopine, which is similar to a lighter version of morphine, but does not have the addictive properties.

Sleep-producing compounds in catnip, called nepetalactones, are similar to valerian's active compounds, valepotriates, but catnip is gentler -- and tastier -- than valerian. This makes it a good choice for young children, the elderly or anyone needing a mild sedative, and it can be taken throughout the day.

To relieve tension headaches or indigestion, include catnip, hops, or chamomile in your sleep formula. Chamomile is another herb with mild sedative action when used alone, but it makes a great tasting tea, can be used daily and is a favorite sleep remedy for babies. It reduces the histamine-based swelling produced by allergic reactions, so turn to it when congested sinuses or food alergies contribute to sleeplessness.

Best known and most studied as an antidepressant, St. John's wort also contains small amounts of melatonin similar to hormonal supplements taken to induce sleep.

Kava is a mood-enhancing antidepressant that creates mild euphoria. The most popular sleep aid in Europe, passion flower is sold in almost every drug store to counter nervousness, hysteria and heart palpitations and is even incorporated into a sedative chewing gum. Kava is particularly helpful when an over-active mind disturbs your sleep.

Corydalis is a European sedative herb that addresses insomnia that stems from nervousness, agitation, depression or anxiety. If tight muscles disturb sleep, turn to the pain-relieving muscle relaxants: valerian, kava, corydalis and, at times, passion flower.

Sedative herbs tend to be very safe. However, always use discretion. Don't take kava or California poppy with Parkinson's medication, and be wary of combining them with central nervous system depressants or the drug pentobarbitol. Hops produce estrogenic effects, so don't use them if you have estrogen-related cancer. Finally, get advice from your professional health care practitioner before mixing herbs with anti-depressant drugs.

a fragrant solution

To really send you off to dreamland, try an aromatic approach to sleep and relaxation. Along with taking herbs, inhale the relaxing scents of lavender, chamomile, lemon balm, bergamot, orange blossom (neroli) or rose. For a more exotic twist, frankincense has been valued since antiquity not only to encourage sleep but to inspire a relaxed state for meditation and prayer. The participants of one small study had more restful, and much longer, sleep lust sniffing lavender, which proved as potent as Valium. In another study, it was found as relaxing as valerian. The scent of spikenard (Nardostachys jatamansi), not to be confused with American spikenard (Aralia racemosa), a stimulant, is, suprisingly, sedative, since it increases serotonin availability.

One of the most relaxing treatments before bed is an aromatherapy bath. Add six drops of essential oil, or a blend of them, to your bath water. Another sleep-promoting idea is getting a massage with aromatherapy oil or lighting an aromatherapy candle. You can also dab several drops of pure, light-colored essential oil on the edge of your pillowcase or sheets. Better yet, buy or make a small sleep pillow stuffed with hops and other relaxing herbs to tuck inside your pillowcase. Simply inhaling hops will help you doze off. It's great for travel when combined with an aromatherapy mister of lavender, chamomile, neroli and rose to spray on sheets: It's also an ideal way to make a stuffy hotel room cozier. To ensure aromatherapeutic benefits, make sure candles and misters are made with pure oils instead of synthetics, and of course, blow out the candle before dozing off.

the dose

For the first evening, take about 30 drops of tincture or the lowest dose suggested for capsules a few hours before bed. Take this same dose again before going to sleep, and take another if you wake up during the night. The next night, double or triple the doses if needed. (You can also drink several cups of herbal tea, but too much before bed will send you running to the bathroom all night.) A combination of herbs often works best. You'll find formulas sold in health food stores, or blend your own with a recipe from an herb book. Since insomnia is only a symptom of a bigger problem, it may take some experimentation to find the best formula for you. It is also important to discover and deal with the source of the condition. If you have more than an occasional sleepless night, get checked for low blood sugar and hormone imbalances, particularly thyroid, and check your level of stress and pain. Sweet dreams!

MORE SLEEPY - TIME TIPS

Insomnia can be tough to conquer, so feel free to experiment with a variety of techniques. The beauty of herbs and aromatherapy is that they can be combined with other methods.

1) Check out nutritional supplements such as magnesium, SAM-e or melatonin.

2) Exercise at least 20 minutes during the day to make you tired at night.

3) Establish regular sleep hours.

4) Don't work until bedtime, since it stimulates the mind.

5) De-stress with yoga, meditation or tai chi before bed.

6) Make sure your room temperature, bed and pillow are comfortable and the bedroom is dark and quiet.

7) Listen to relaxing music and try rhythmic, deep breathing to induce sleep.

8) Avoid having caffeinated drinks like coffee, tea, sodas and yerba mate at bedtime.

9) Don't eat before bed.

10) Avoid diuretic teas a few hours before bed.

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