Wellness Learning Center
Diet & Nutrition
Solving Sleeplessness
Sue H. Mustalish, RN, HNC
Roger W. Mustalish, MPH, Ph.D.
There are not many among us who have not experienced the frustration of sleep disturbances at one time or another. Indeed, Duke notes that 20-30 million Americans experience occasional sleep problems, while an additional 40 million suffer from chronic sleep disorders. Heller, in her useful booklet Sleep and Relaxation: A Natural and Herbal Approach, likewise characterizes the magnitude of the sleep problem in this country. She quotes the National Commission on Sleep Disorders stating, “America is sleep-deprived with serious consequences.” These consequences include an estimated 37% of the population indicating that lack of adequate sleep interferes with their ability to function during the day; and the National Highway Traffic Safety Administration adds that more than 100,000 car crashes are attributable to drowsy drivers. Research has also indicated that chronic insomnia can negatively affect carbohydrate metabolism and endocrine function, thus interfering with the body’s natural process of self repair and rejuvenation that takes place during sleep.
So what are Americans doing about this? Unfortunately, it appears that there is a singular reliance on powerful prescription and over the counter sleeping aids. Heller notes that 5 billion does of sleeping pills and tranquilizers are prescribed annually in this country. Yet these compounds leave many individuals lethargic during waking hours, or with a developed tolerance resulting in the need for stronger doses, or more seriously, a dependency on the drug. It need not be this way.
Whether the problem is difficulty falling asleep (sleep onset insomnia), trouble staying asleep (sleep maintenance), or early waking, there is a more natural and efficacious solution than relying on powerful medications. It starts with recognizing and acknowledging individual sleep requirements and the fact that insomnia has many causes including stress, anxiety, worry, pain, and stimulant consumption. In addition, a health care practitioner can help determine potentially more serious causes such as severe depression, sleep apnea, medication side effects, blood glucose or hormonal imbalances. Treatments of insomnia vary with the individual and the most effective address the underlying cause. The role of nutrition, exercise and relaxation techniques cannot be overlooked and, indeed, must be a part of any effective integrated strategy. Things as simple as avoiding caffeine before bedtime, not bringing your work or worries to bed, getting adequate exercise during the day, and foregoing that scary movie or even the evening news can help set one on the path toward more health enhancing sleep.
Botanicals can be effective in this integrated approach to insomnia. Duke cites research, for example, that 160 mg of valerian extract (Valeriana officinalis) combined with 80 mg of lemon balm extract (Melissa officinalis) were as effective as a standard dose of benzodiazepine, the active constituent in Valium and related drugs. In addition to extracts, sleep inducing botanicals can be taken as teas, in baths, or in capsule form. Table 1, modified from Heller, Duke, and Blumenthal presents the top botanicals effective for sleeplessness. One will note that while many of the botanical actions are sedative in nature, others serve as anti-spasmodics or analgesics. These are important to note, for clearly insomnia has many underlying causes including muscle tension and pain. These examples emphasize the need for a holistic, integrative view of insomnia.
Because botanical medicines can be effective sleep inducers, some guidelines for their safe use are warranted. These include (Heller):
- Follow recommended doses and remember that more is not always better.
- Choose mild botanicals first, rather than starting with the strongest sedatives.
- If already taking prescription sleep aids, work with your health care provider to determine a safe manner for weaning off them.
- Avoid alcohol, other sedatives, and barbiturates when taking herbal sedatives and relaxants.
- Consult a healthcare provider if the user is severely depressed, pregnant, or under care for a chronic or acute illness.
- As with any sedative, avoid driving or using machinery when drowsy.
A natural approach to dealing with sleeping difficulties is an integrated approach, and the goal is no medication at all—synthetic or herbal—but rather determining and alleviating the underlying cause of the insomnia. This includes a careful assessment of lifestyle issues and choices. In the meantime, botanical medicines can be powerful allies in solving sleeplessness and promoting health. Sweet dreams.
Literature Cited
Blumenthal, M., A. Goldberg, and J. Brinckmann. 2000. Herbal Medicine. Newton, MA: Integrative Medicine Communications.
Duke, J. 1997. The Green Pharmacy. Emmaus, PA: Rodale Press.
Duke, J. 1996. Insomnia. News From the Herbal Village 1(1): 1, 3-6, 10.
Heller, B. 1999. Sleep and Relaxation: A Natural and Herbal Approach.
Pownal, VT: Storey Books.
Table 1. Botanical Medicines for Sleep Disturbances (Modified from Blumenthal, Duke and Heller).
Herb |
Relative Strength |
Form Used |
Activities |
Catnip (Nepeta cataria) |
Mild |
Tea |
Sedative; anti-spasmodic; relaxant |
Chamomile (Matricaria recutita) |
Mild |
Tea |
Relaxant; sedative; carminative; anti-spasmodic |
Hops (Humulus lupulus) |
Moderate |
Tea, tincture |
Sedative; relaxant; nervine |
Kava-Kava (Piper methysticum) |
Moderate |
Tincture, capsules |
Sedative; anti-anxiety; muscle relaxant |
Lavender (Lavandula officinalis) |
Mild |
Dried; essential oil in baths, compresses |
Sedative; anti-anxiety; analgesic; anti-spasmodic |
Lemon Balm (Melissa officinalis) |
Moderate |
Tea, tincture |
Sedative; carminative |
Linden Flower (Tilia europea) |
Mild |
Tea, tincture |
Nervine; anti-spasmodic |
Oat Straw (Avena sativa) |
Mild |
Tea, tincture |
Anti-anxiety; relaxant |
Passion Flower (Passiflora incarnata) |
Moderate |
Tincture, capsule |
Sedative |
Skullcap (Scutellaria lateriflora) |
Moderate |
Tea, tincture |
Relaxant; analgesic |
Valerian (Valeriana officinalis) |
Strong |
Tincture, capsule |
Anti-spasmodic; sedative |
