Insomnia is categorized by the inability to fall asleep when you go to bed and, or, waking during the night and not being able to get back to sleep.
Treatment for insomnia is many-sided and incorporates many techniques including herbal medicine, vitamin and mineral supplements, lifestyle changes, improved sleep hygiene, massage therapy, behavioral therapy, meditation, diet, exercise, hypnosis, acupuncture, relaxation, guided imagery, and homeopathy.
In such cases herbs can be quite helpful, not only in helping to get some sleep, but in nourishing the nervous system as well.
Here is a top 10 natural remedies for insomnia:
1. Melatonin. Is a popular remedy to help people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people who with jet lag.
Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.
Melatonin is typically taken about 30 minutes before the desired bedtime. Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin.
2. 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. Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make an excellent massage oil, or used as an inhalant.
3. 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. Additionally, the oil may be used as a compress or massage oil or simply inhaled to alleviate insomnia.
4. Kava or kava-kava has an alcohol like effect and is used as an anti-depressant and sedative. Kava may be taken long term to help relieve chronic stress, and its combination of anxiety- relieving and muscle-relaxant properties makes it valuable for treating muscle tension as well as emotional stress.
It is available in tinctures and tablets. It should be taken in a form standardized to contain 70% kava lactones.
CAUTIONS: Should not be combined with alcohol or pharmaceutical tranquilizers or antidepressants. Long term usage has been associated with liver and skin damage.
5. Honey. Honey is beneficial in the treatment of insomnia. It has a hypnotic action and induces a sound sleep. It should be taken with water, before going to bed, in doses of two teaspoons in a large cup of water. Babies generally fall asleep after taking honey.
6. Passion flower. 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 It is an excellent sedative with no side effects even when used in large doses
7. Lettuce. Lettuce is beneficial in the treatment of insomnia as it contains a sleep-inducing substance, called ‘lectucarium’. The juice of this plant has been likened in effect to the sedative action of opium without the accompanying excitement Lettuce seeds taken in a decoction are also useful in insomnia. One tablespoon of seeds should be boiled in half a liter of water, till it is reduced by one-third.
8. California poppy. California poppy is a sedative and sleep-promoting herb which 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. Because of its mild sedative and analgesic properties, it can be given safely to children. Clinical and laboratory work on California poppy has clearly demonstrated the plant’s sedative and anti-anxiety properties; it has been shown to improve both sleep latency and quality.
9. Valerian. Herbalists use valerian extensively for its sedative action against insomnia, nervousness, and restlessness. It is recommended for those types 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.
10. Thiamine. Of the various food elements, thiamine or vitamin B is of special significance in the treatment of insomnia. It is vital for strong, healthy nerves. A body starved of thiamine over a long period will be unable to relax and fall asleep naturally. Valuable sources of this vitamin are wholegrain cereals, pulses, and nuts.
This is a very appreciated list. Many clients who work with personal trainers do not get the results they hope for simply because lack of rest. These are good by themselves or together?
I thought you weren’t supposed to give babies honey because of the bacteria?
Besides that, this is a wonderful list! Thank you for posting it.