Sleeping herbs

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The Sleeping Herbs

While you can rest assured that your brain is indeed programmed to make sure that you get at least enough core sleep, stress and anxiety can still form a barrier to quality sleep. There are several herbs that can help to promote relaxation and ease the effects of stress, paving the way to a good night’s rest. A word of caution is warranted however - it is not advisable to take any sleeping aid, natural or not, for extended periods of time. Nor should you combine anti-depressant drugs with herbal sleeping aids. If your insomnia is chronic (lasting for more than three weeks running) it may be the result of “poor sleep training.” On the other hand, it could also be brought on by a potentially serious medical condition, such as hypoglycemia, and this possibility should be ruled out before beginning any self-care. Consult your health

care practitioner for the best course of action for you.

Valerian (Valeriana officinalis) – This herb has been used as a mild tranquilizer and sleep aid for more than 1,000 years. In England, it was prescribed to help citizens contend with the air raids of World War II. In terms of its efficacy, valerian has been compared to diazepam (Valium) and L-tryptophan, an amino acid necessary to produce serotonin (a neurotransmitter with sedating action) and once prescribed for sleep disorders but banned from the American market due to an incidence of contamination by a Japanese manufacturer in 1989. The active constituent is valeric acid, found in the root of valerian. In a double-blind study involving 128 subjects,

valerian root extract provided “poor sleepers” with an improved quality of sleep as measured by their brain wave patterns. The subjects required less time to fall asleep and experienced fewer awakenings. Unlike most barbiturates, valerian usually doesn’t produce morning grogginess and is non-addictive. It should be noted however, that long-term use can sometimes cause depression in some individuals. Valerian extract is standardized to contain 0.8% valerenic acids, the dose being ½ to 1 tsp. In water 45 minutes before retiring. The recommended dosage for capsules of the dried root is 150-300 mg. 45 minutes before bedtime.

Passionflower (Passiflora incarnata) – This herb was first introduced to American medicine for use as a mild sedative in 1867. The calming properties of P. incarnata should not be transferred to other species of this genus. P. caerulea for instance, a popular ornamental variety, contains toxic cyanogenic glycosides. The mild tranquilizing effect of passionflower is due to the presence of harmine, found in the dried aerial parts of the plant. Harmine was once called “telepathine,” so named for its ability to induce a feeling of euphoria. In Germany, this substance was put to use as “truth serum” during World War II. Passionflower contains other harma alkaloids that act as monoamine oxidase inhibitors (MAOs), a mechanism that combats depression and

triggers the “feel good” response. The extract or capsules should be standardized to contain 3.54% flavonoids, or isovitexin. The recommended dosage is 1 dropperful of extract in warm water, or 2 capsules of extract up to four times a day as needed.

Gota kola (Centella asiatica) – In spite of the implication of the species name, gota kola is not related to the caffeine-containing kola nut (Cola spp.). Gota kola is world renowned for its ability to calm mind and body. In Ayurvedic medicine, gota kola is considered a “balancing” herb that promotes relaxation and energizes the senses. For this reason, it is often included in the diets of yogis to help achieve meditative states and improve recall. Indian elephants, who reputedly “never forget,” often graze on the leaves. Gota kola contains two sedatives, the saponin glycosides brahmoside and brahminoside, and is high in B vitamins, the anti-stress

vitamins. The presence of pyridoxine (vitamin B-6) reportedly has the additional benefit of aiding dream recall.

St. ’s Wort (Hypericum perforatum) – Studies since the mid-1980’s have shown that this herb also contains MAOs and can provide significant relief from anxiety and stress, improving sleep quality. There are at least 10 pharmacologically active constituents found in the extract, but researchers are most interested in hypericin and pseudohypericin. The exact mechanism of the herb’s ability to alleviate depression and anxiety remain largely unknown, but a recent study may provide some clues. The action of hypericins at alpha receptor sites, known to be involved in the role of MAOs and 5-HTP reuptake inhibitors (a metabolite of L-tryptophan in the

synthesis of seratonin) lends support to the herb’s universal reputation as a mood elevator and sedative. Preparations of St. ’s Wort are standardized to contain 0.2% hypericin acid and the usual dosage is 500 mg. per day taken with meals. Note: St. ’s Wort can cause photosensitization and sun exposure should be limited. Discontinue if a skin rash develops.

Kava-Kava (Piper methysticum) – Kava, a member of the pepper family, has been used as a natural relaxant in the South Pacific for centuries. The four active agents of this herb, known collectively as kavalactones, have received considerable attention for their ability to relieve stress and anxiety in recent years. Several studies have shown that kava effects a GABA-receptor-binding capacity and an ability to block norepinephrine uptake. In a 1997 German study, 101 subjects suffering from non-psychotic anxiety took part in a 25 week placebo-controlled, double-blind trial with an extract of kava. The researchers concluded that kava is comparable to treatment with benzodiazepines but without unwanted side effects. The therapeutic dosage is up to 120 mg.

kava lactones daily. Note: It is recommended that supplementation of this herb be limited to three months. Some individuals may develop “kava dermopathy” characterized by a scaly skin rash.

Nutritional Considerations

In recent years, it has come to light that some sleep disorders may be caused by a deficiency of certain neurotransmitters, spawning the birth of monoamine precursor therapy. L-tryptophan is the metabolic precursor of serotonin and melatonin, neurotransmitters with sedative qualities. You may recall however, that L-tryptophan was banned due to contamination and the Food and Drug Administration isn’t likely to allow it back on the market any time soon. But, a newly available supplement, 5-hydroxytryptamine (5-HTP), may be even more effective in relieving sleeplessness. Unlike L-tryptophan, 5-HTP is readily bioavailable since it does not require a transport molecule or compete with other amino acids in the system. While it was necessary to take L-tryptophan on an empty stomach, 5-HTP can be taken with meals. In addition, 5-HTP is

biochemically closer to serotonin, chemically known as 5-hydroxy tryptamine. Studies have also shown that 5-HTP elevates beta-endorphins, the “feel good” hormones. The usual dosage is 200 mg. per day.

You can also get tryptophan from eating a carbohydrate 45 minutes before bed, such as a slice of bread or a small potato. If you choose this method, make sure to take vitamin B-6 (50 mg.) and niacin (100 mg.) at the same time to ensure the synthesis of tryptophan to serotonin.

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