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Ask the Herbalist
Natural remedies for insomnia
by Bodil Meleney |
What can I do about my frequent insomnia?
Missing an occasional night of sleep may not be of great concern for most people. However, many suffer from chronic problems with falling asleep, waking up frequently or both on a regular basis. A number of underlying health issues that can be behind this, for example; heart/kidney issues, breathing problems; certain drugs; depression; skeletal/muscular pain, Restless Legs Syndrome (RLS) and others which should be dealt with. Worry, stress, even poor nutritional status, can also set the stage. Aging may for many also mean waking up earlier than before or than desired.
Even experts now consider sleep as vital to health. Lack of it can in itself be the basis for various illnesses and can make others worse. Good sleep is when you wake up easily in the morning, fully rested and can work though the day without running out of steam. For some this means 8 hrs or more, for some less. To make good sleep possible, one needs to set a regular bed time schedule; same time every night, perhaps a few personal bed time rituals that let the body know it is time to gear down for the day. Good balanced nutrition and regular daily exercise is also important. Eating small amounts of foods high in Tryptophan in the evening as; banana, protein, dairy, figs, whole grain for example helps some and taking Calcium and Magnesium supplements can also promote better sleep. Of course one should avoid stimulants. Melatonin may also help, but in my view it is not a good long term solution.
In Western herbalism there are a number of plant that are used for sleep; Lemon balm, Hops, California poppy, Passion flower, Scull cap, Catnip, Kava Kava, Chamomile and Valerian. These herbs are called nervines. They are not interchangeable; each has specific and individual properties. In my view, they are best used in combinations specific for the individual as they can then also address issues such as anxiety, stress, circular thinking, worry, etc. for example. Valerian has become a favorite single herb in the market. It is a hypnotic and a sedative and can help with sleeplessness. However, it works best for individuals who tend to run/feel cold and may aggravate others. Some excellent combinations that are available commercially are: from Herbs etc. Deep sleep and from Gaia Melissa and Sound Sleep. Proper dosing for the individual is also important.
Traditional Chinese Medicine (TCM) looks at sleeplessness in terms of underlying imbalances in the system as seen from the TCM point of view, not to be confused with Western Physiology. In TCM, the Spirit is said to reside in the Heart and if the "Heart is vexed" it will be hard to find rest. Many things can result in vexing the Heart, therefore sleep problems should be dealt with as part of overall health with the aim to resolve these underlying problems. In my practice I sometimes use a combination of Chinese herbal formulas and Western tinctures. The tinctures tend to act quickly, while the Chinese formulas work on the underlying issues. The Chinese pharmacopeia includes the use of minerals and shells such as oyster shell and "Dragon" bones as a way to anchor, settle and calm the Spirit and other specific herbs such as Mimosa or "Collective Happiness" bark among others to nourish the heart and calm the Spirit. These are used in combination with many other herbs in individualized formulas.
Bodil P Meleney, RH(AHG), CH, RPP, has a private practice in Takoma Park.
Local herbalist Bodil Meleney answers your questions in our quarterly Health & Fitness sections. If you have a question for her, send it to herbalist@takoma.com.
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