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Natural Sleep Aids

If you thought herbs were simply for adding flavour to soups and casseroles, think again.

They're pretty powerful stuff and in the right quantities, herbs can help you beat insomnia - particularly if it's caused by stress and anxiety. So put on the kettle, make a lavender tea and read on.

Like conventional drugs, herbs cause straightforward biochemical reactions in your body. In fact, many of today's drugs are based on substances found in herbs. But unlike most conventional drugs, herbalism uses all of the plant (the root, stem or leaf) in a variety of ways - from pills and teas to tinctures, which are concentrates made by leaving the herb in alcohol.

So how can herbs improve your sleep? Sleep disorders and depression are linked with an imbalance in the brain chemical serotonin, which your body makes from the amino acid tryptophan. Certain herbs can help restore proper serotonin levels in the brain. Other herbs work by triggering your brain's calming chemicals.

You can buy herbs from health food shops and chemists or, if you've got green fingers, you can even grow your own - all you need is a windowbox. Just stick to the recommended doses as some herbs can be pretty potent. Alternatively, consult a practitioner - preferably someone who's been recommended to you or is a member of a respected professional association.

The quality of herbs varies among manufacturers. Poor-quality herbs may contain contaminants or only small amounts of active ingredients, so always ask your practitioner for assurances on safety and quality. They should be able to tell you the name of the supplier and all products should be clearly labelled and ideally have a batch number. This usually means that the batch has been checked for quality and ensures that it can be traced back to source if there are any problems.

HERBS THAT HELP YOU SLEEP

Chamomile. Your grandmother was probably a big believer in chamomile tea. And she was right. Studies have found chamomile has a sedative effect - and unlike some herbs it's safe for pregnant and breastfeeding women. Put it in your bath in the evening. To make a calming tea, add one teaspoon of the flower to boiling water and steep in the pan - with the lid on - for five to ten minutes.
Hops. Yes, it's the same hops that's in beer but no, it doesn't mean you can have a pint before bedtime. Instead, fill a pillow with dried hops - a traditional remedy for sleeplessness and nervous conditions. Tea made from hops is an acquired taste - it's pretty bitter, but a spoonful of honey can take the edge off it. You can also buy freeze-dried extract in capsule form.
Lavender. One of the most calming herbs, lavender will help you deal with stress-related insomnia. Make a calming tincture of the herb by steeping it in vodka for a month, then straining. Take a teaspoonful three times a day until your tension lifts. Or make a sachet of lavender to leave under your pillow at night. For headaches, rub the essential oil on your temples.
Lemon balm. Also known as melissa, lemon balm is a sedative and stomach soother often used in combination with other sedative herbs. Add 2 or 3 teaspoons of the dried herb to a cup of freshly boiled water and let it steep for 5 to 15 minutes for a soothing tea that actually tastes nice too.
Valerian. This speeds up the time it takes to get to sleep and reduces night-time waking - without the hangover-type side effects of Valium and other synthetic sedatives. Put 2 to 3 droppersful of tincture made from fresh valerian roots (or 1 to 2 teaspoons of dried valerian root) in hot water for a bedtime drink. Take no more than one cup a day - too much can cause headaches.
St John's wort (Hypericum perforatum). Studies show that it can help relieve chronic insomnia and mild depression when they're due to an imbalance in brain chemistry. It's most commonly taken in capsule form.


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