Sleep is essential to human life

 Sleep is essential to human life.  It is as important as breathing and eating. Without proper sleep, the body will cease to function. During sleep, the body consolidates memories, grows muscle, synthesizes hormones, repairs tissue, restores and rejuvenates. Until 1993, when the US Congress mandated a National Center on Sleep Disorders, insomnia was not considered a significant or disabling medical condition. Today, it is recognized as a disease which is produced by a wide variety of causative factors, including emotional disorders and upset, physical imbalances, age, environmental factors, and a genetic component. The Mayo Clinic defines insomnia as a “persistent disorder that can make it hard to fall asleep, hard to stay asleep, or both.”
     Most of us have suffered from some form of insomnia from time to time in our lives, however, for millions of Americans, this nightmare is repeated night after night. Estimates show that over 70 million Americans suffer from chronic insomnia which includes 90 different sleep disorders. Chronic insomnia can lead to a variety of health complications including obesity, anxiety, depression, high blood pressure, diabetes, heart disease and more. Although many people reach for over-the-counter and prescription medications to help them sleep, they often only mask the cause of the sleeplessness and complicate the issue.
     Before turning to drugs (OTC, prescription or herbs), first consider the root cause and take steps to address them.  The root cause could be stress, diet, a medical issue, being overweight, or many other reasons.  Here are some tips and ideas that have been proven to work.

1. Sleep Hygiene: Maintain a regular and consistent sleep schedule. To consolidate and deepen sleep, restrict the amount of sleep to only as much as needed to feel refreshed during the following day. Arrange the bedroom so that it is a comfortable setting. Insulate it against sound and light by using carpets and curtains; ear plugs and eye masks may be helpful. Keep the room at a cool to moderate temperature. Excessive heat disturbs sleep. Go to bed and get up at the same time each night. Keep a window open for fresh air. Hide the clock if you find yourself waking up to see the time. Avoid napping longer than one-hour or after four pm, and finally Turn off the telephone.
2. Avoid liquids before going to sleep to minimize nighttime trips to the bathroom. If liquids are not a problem, try drinking a small hot beverage at bedtime.
3. Avoid alcohol, tobacco, and caffeinated beverages (especially in the evening). Although alcohol may help a person fall asleep, it causes subsequent sleep to be fragmented.
4. If at all possible work out family or job related problems before going to sleep.
5. Use the bedroom for sleeping. Do not do use it as a place to do work, watch TV or surf the internet. If you can’t fall asleep, get up, leave the room, and engage in another activity like reading or stretching. 
6. Use organic bedding
7. Take a warm bath before bed
8. Meditate; Try a relaxation technique, such as, biofeedback, meditation, yoga, progressive muscle relaxation, or massage to prepare the mind and body for sleep.
9. Exercise regularly but not late in the day. Exercising regularly helps deepen sleep; however, strenuous exercise should be completed three-four hours before going to bed.
10. Keep a journal of things you are grateful for
11. Be mindful of your diet. Reduce caffeine intake. Eat a whole food diet and eliminate sugar
12. Use an Herbal Sleep Pillow

Another option to use herbs as a sleep aid.  This could be in the form of a sleep pillow, tea, or other herbal preparation.   

Sleep Pillow: To make your own sleep pillow, simply fill a cloth bag with your favorite blend of relaxing herbs such as lemon balm, chamomile and lavender, and sew it up. Place it either inside your pillow’s case and during the night your body heat will help the active substances contained in the herbs are activated. The aromatherapy will help you to calm you down and induce a better night’s sleep.
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There are many herbs that when used in the form of a tea or tincture that can help the body relax, reduce stress and help achieve restful sleep.  Here are my favorites. 

​Valerian (Valeriana officinalis);
The root of this tall perennial flowering plant is dried and used as a calming agent and sleep aid. According to numerous studies, valerian, native to Europe and Asia, may help reduce the amount of 

time it takes a person to fall asleep and also help increase the duration and quality of sleep. Be sure only to take valerian for three weeks or so before switching to another herbal remedy as your body will get used to it. After you switch for a couple of weeks, you can go back to the valerian, and it should have the same impact that it initially had. In the United States, herbalists use valerian extensively for its sedative action against insomnia, nervousness, and restlessness. It is recommended for those type of people who have a hard time falling asleep, because it shortens sleep latency. It also reduces nighttime waking. Valerian is an excellent herbal sedative that has none of the negative side effects of Valium and other synthetic sedatives. It works well in combination with other sedative herbs, such as California poppy, skullcap, hops, and passion flower.
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Dose: Tea, 1 cup as needed; Tincture, 2-5 droppers full 1 hour before bed.

Hops (Humulus  Spp); 
Hops is another sedative herb, and valerian can be combined with hops extract for greater sleep benefits. They’re both mild and safe. In the early 1900s, Eclectic physicians used hops as a sedative specifically for insomnia due to worry or nerve weakness. Hops, a major flavoring component of beer, 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.

​Passionflower (Passiflora incarnata);
besides being an incredibly beautiful flower, passionflower is highly effective when used as a tool to calm the mind and promote relaxation. This ornate vine was given its name by Pope V in 1605 who saw the vine as a symbol of the “Passion 

​of Christ.” As an herbal remedy, passionflower has been used for a very long time to ease mental stress and slow the down a “running” mind. Historically it has been used both as a sleep aid and a stress reliever. The chemical composition of this plant is nothing short of amazing. Scientific studies confirm the sedative properties of this ​magnificent plant. Rich in flavones, alkaloids and coumarins, passionflower extract is also found to contain GABA, an inhibitory neurotransmitter, that can play role in regulating excitability and muscle tone while it feeds and relaxes nerves. When used appropriately, passionflower is safe for children and persons with health conditions and taken in the form of a tincture. Herbalists consider passion flower an important herb for insomnia caused by mental worry, overwork, or nervous exhaustion. In England it is an ingredient in forty different commonly-sold sedative preparations. Passion flower is used for minor sleep problems in both children and adults.

Dose: Tea, 1 cup 3 x daily; Tincture, 30-60 drops 3-4 x daily.

​​California Poppy (Eschscholzia californica);
California poppies are bright colored little plants with fern-like foliage and brilliant yellow, orange and red flowers that thrive in dry conditions. Very early Spanish explorers called the plant “Copa del Ora,” meaning “cup of gold.” because 

of the legend that said that the orange petals were gold filled. Although not filled with gold, the California poppy is not only a good food source but also has some potent medicinal properties. Historically used ​for such illnesses as ​​toothaches, headaches and sores, this perky little plant has also earned a reputation as a strong sedative. It can ease insomnia that results from restlessness and anxiety and can be used even for children. California poppy can currently be found in a variety of herbal remedies sold ​in the United States for promoting sleep, helping one to relax, and easing mild anxiety. Clinical and laboratory work on California poppy has clearly demonstrated the plant’s sedative and anti-anxiety properties.
Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.
Note: Since the tea is mild, a tincture is recommended when a stronger dose is desired.
 
Lavender (Lavandula angustifolia, Lavandula officinalis);
A cup of warm lavender tea before bed is a great way to promote relaxation and help with anxiety, depression, stress and insomnia. In addition to drinking tea, try putting a drop of lavender essential oil on your pillow, or soaking in a hot bath with a few drops of lavender essential oil and Epsom salts. Lavender is a gentle strengthening tonic for the nervous system. A few drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders.
Dose: Tea, 1 cup 2-3 x daily;
Essential oil–oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).

​​Chamomile
The tops of these pretty daisy-like flowers are have been used to make a calming and soothing tea for hundreds of years. Chamomile is a time-honored sedative herb which can be safely used by children and adults alike. Chamomile tea 

is commonly used in Europe, South America, and Mexico for insomnia and restlessness combined with irritability, particularly in children.
Dose: Tea, 1 cup 2-3 x daily;
Tincture, 30 drops 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;
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.

​Herbal Formulas for Insomnia
   A Calming Tea Blend:
        •Linden flowers (1 part)
        •Hawthorn flowers & leaves (1 part)
        •Chamomile (2 parts)
        •Catnip (1 part)
        •Lemon balm (1 part)
        •Wintergreen (1 part),
        •Stevia herb (1/8 part)

    Bedtime Tea:
        •Valerian (30%)
        •Linden (20%)
        •Passion Flower (20%)
        •Chamomile (20%)
        •Catnip (10%)
 
For either formula, blend the loose herbs, place in a quart jar for future use, and store out of the direct sunlight in a cool place. Use 1 tsp/cup to make a tea. Make 1 quart at a time, adding 1 extra tsp ‘for the pot.’ Add the herbs to boiled water and cover. Let steep for 20 minutes, strain and store in the quart jar in the refrigerator. This blend will keep for 3 days. Pour out 1 cup, warm it, and drink several times daily or before bedtime as needed.