By Richmond Natural Medicine

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September 17, 2018

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Sleep is the body’s rest and repair time, allowing all of the body systems, nervous system and mental state a chance to recuperate and heal. Imagine the stress and cumulative damage that can be caused by sleepless nights, and the frustration that ensues when a good night’s sleep cannot be achieved.

Several million people in the world suffer from disrupted sleep patterns which is often the core of many secondary health concerns. Epidemiological studies suggest that 35% of the population has reported chronic insomnia.

Herbs have a LONG history of traditional use and now also have the scientific studies to back them up. You can find almost any information on the internet today, and much of it is confusing and conflicting information.  Remember the dosing on herbs is important, so follow directions on labels carefully.

Hops (Humulus lupulus):

This is a great herbal allie for the Yosimite Sam type – lots of excess heat in the system, agitated energy, irritated brain and tight jittery muscles before bedtime. This is a traditional, hypnotic sedative helping folks wind down before bedtime. The yellow, pollen-like grains are called Lupulin which contain most of the active compounds, so when you’re purchasing teas or tinctures make sure you get it as fresh as possible.

Dose on tea: 1-3grams in 2 cups hot water. It doesn’t taste great, so adding a little honey will help a lot.
Dose on Tincture: 1-2ml in a little water before bedtime.

Valerian (Valeriana officinalis):

This is for the lazy, despondent and heavy/tired feeling person (weight of the world syndrome). They still have so much on their plate they can’t let it go before they go to sleep. This has a very relaxing effect on the brain and an affinity for GABA receptors. Adenosine and GABA are quieting to the brain, and valerian targets these receptors (while alternatively, caffeine blocks these receptors). Valerian relaxes tense muscles and eases skeletal tension.

When buying the tea, you want a lighter brown/tan, not a dark brown. The roots are heat sensitive, so look for light color for good quality. Just a word of caution, valerian is certainly not known for a pleasant taste. Be prepared for a funky taste, and adapt the flavor with honey, peppermint leaves or lemon as you see fit.
This herb is VERY dose dependent, with smaller doses being stimulating and larger doses being sedating.

Dose:  Aim for 2-3 grams for a sedating effect in tea or capsule form.

Passionflower (Passiflora incarnata) :

This herb is ideal for those who wake up in the middle of the night and start making a laundry list of things to accomplish tomorrow. I consider this the ultimate “monkey mind” herb to keep by your bedside in tincture form. Tinctures (also known as hydroalcoholic extracts) work more quickly than teas, so taking 1-2 milliliters in a little water when you wake up at night really helps calm that monkey down and get you back to sleep quickly.

Dose:1-2 milliliters in water when you wake

Linden (Tilia spp):

This is a fantastic herb to help re-calibrate your circadian rhythm in the evening if you’re feeling a little off, maybe from shift work or traveling. Taking this in tea form at night will help to reinforce what the body will naturally do on it’s own circadian clock. It also has an affinity for the cardiovascular system and is helpful when people have anxiety around sleep, whether for insomnia reasons or bad dreams. Linden is a great choice for kids!

Ashwagandha (Withania somnifera):

A traditional Ayurvedic herb, ashwagandha has many uses depending on its preparation. When boiled as a tea in a fatty milk (whole milk or coconut milk), the active medicinal constituents are extracted making it a wonderful relaxing nighttime tea. This has a warming and sweet energetic offering; that wrap-yourself-in-a-blanket feel. Ideal for the “tired and wired” person who may be brand new parents or the over worked student.

Dose: 1 Tablespoon in 1.5 cups of milk to decoct the herb (that means you boil the herb in the liquid in a covered saucepan for 15 minutes).

For further reading, check out these studies and traditional uses of “sleepytime” herbal allies:

• Sleep Disturbances, Quality of Life & Ethnicity
• Cognitions & Insomnia Subgroups 
• Valerian extract and sleep quality
• Challenges to Sleep Medicine

If you have stubborn sleep disturbances and you’d like support, please contact our office at (804) 977-2634 to learn about our individualize approach to getting a good night’s sleep!