Overview
Insufficient sleep increases your risk for mood swings, weight gain and car accidents. According to the National Sleep Foundation, 48 percent of Americans report occasional insomnia and 22 percent face insomnia most nights. If you have difficulty falling or remaining asleep, herbal remedies may provide benefits. Going to bed at routine times, limiting caffeine, managing stress and sleeping in a dark, comfortable environment can also help. Since herbal supplements are not regulated for safety or effectiveness, seek approval and guidance from your doctor.
German Chamomile
German chamomile, also called simply chamomile, is a flowering plant used since ancient times as a herbal remedy for anxiety, muscle spasms, digestive disorders, symptoms of various infections and skin conditions, acne, and since it promotes calmness, insomnia. While studies are lacking, according to the University of Maryland Medical Center, chamomile is the most popular herbal treatment for insomnia in America. It may also may reduce inflammation and serve as a mild, effective sedative. Chamomile is available in tea, liquid extract, dried flower head, capsule and topical ointment form. Standard dosage involves three to fourt cups of tea, prepared by steeping 2 – 3 heaping tbsp of dried chamomile in hot water, daily. You can also gargle chilled tea or take 300 to 400 mg in capsule form daily. German chamomile is considered generally safe.
Valerian
Valerian is a perennial plant originally derived from Asia andEurope. Sold as an herb and dietary supplement in theUnited States, valerian is known for its calming and sleep-inducing effects. According to Dr. Deepak Chopra’s book, “Restful Sleep: The Complete Mind/Body Program for Overcoming Insomnia,” valerian has been shown to improve sleep capabilities and quality without measurable side effects. Standard dosage for adults involves 1 tsp of dried valerian root steeped in hot water and consumed one to two hours prior to sleep or up to three times throughout the day. Tincture, dried powder and liquid extract forms are also available.
Jatiphala
Jatiphala is an aromatic herb used in Aryuvedic medicine and in baked goods and spiced entrees in the form of nutmeg, for hundreds of years. Chopra describes jatiphala as “one of the best herbs” for treating nervous system disorders that interfere with sleep. Jatiphala may also ease muscle spasms and heartburn and boost a sense of emotional well-being, all of which may make it easier to fall asleep and remain that way. Jatiphala is available as a dried powder, fresh and dried plant material and in supplement form. Though dosage varies, the herb is generally considered safe.
Lemon Balm
The lemon balm is native to Europe, but is harvested throughout the world. In addition to its use in herb gardens to attract bees, lemon balm is known as a natural remedy for sleep difficulties and anxiety, according to the University of Maryland Medical Center. Lemon balm may also help reduce symptoms that can interfere with sleep, including gas, bloating and indigestion. Useful dosage may involve taking 300 to 500 mg of dried lemon balm as needed, or three times per day. Tea is made by seeping 1.5 to 4.5 grams of dried lemon balm in hot water. Lemon balm is considered relatively safe, but may interact with thyroid medications and prescription sedatives.
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