Insomnia: Herbal Allies for Deeper Sleep

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Insomnia: Herbal Allies for Deeper Sleep by Suki RothOur modern times offer us many distractions and challenges. This keeps us in a fast paced, stressed state. It is not unusual to find ourselves at one time or another unable to sleep, either deeply or uninterrupted. We find ourselves in lifestyles that are removed from the influence of seasonal change and natural cycles. This lost balance can be reestablished by living in a more intimate way with our environment. When was the last time you went outdoors for 10-15 minutes just to observe the Moon? This simple exercise tunes us into the night energy and gives us the message SLEEP. There are many dietary and lifestyle changes we can make to enhance our experience of sleep such as elimination of all caffeine rich beverages in the evening, watching and limiting the consumption of processed foods and large quantities of refined sugars in our diets. These foods over stimulate and tax the nervous system. You could say our nervous systems are like bank accounts. You cannot keep making withdrawals without making some deposits. The deposits come in the form of organic whole foods, grains, vegetables (especially green leafy veggies) , fresh fruits, and water. These foods are rich in magnesium, iron, calcium and other important minerals. All these foods are great builders of empty bank accounts (food energy). We all need time in our busy lives to reclaim our energy. Easy ways to do this are getting regular exercise (walking, running, yoga, dance). How about singing for the fun of it? Meditation to detox stressed minds? How about a good massage or a healing physical touch from a loved one? How about 20-30 minutes a day of just plain FUN? Insomnia is experienced by 90% of the population at one time or another. There are two main types: 1. Primary insomnia, defined as sleep that is disturbed for prolonged periods of time with no medical or psycological disease associated with it. 2. Secondary insomnia, defined as situational insomnia. This occurs secondary to pain, drug abuse, depression, poor digestion, anxiety, stress, etc. This type is usually transitory and resolves when the underlying problem is addressed. The two main difficulties are falling asleep (sleep on-set) and staying asleep (sleep maintenance). We are lucky to have many soothing, nourishing medicinal plant allies to help facilitate healthier, deeper, more regenertating sleep. Lets look at the way herbs interact with our nervous system and see how it is they bring us back into harmony. There are 5 main catagories to consider: 1. Hypnotics- These are herbs with the ability to ease a person into sleep. i.e. Valerian (Valeriana officinalis), Passionflower (Passiflora incarnata), Hops (Humulus lupulus). 2. Nervine Relaxants- These herbs reduce the nervous activity and ease the tension that produce sleeplessness. i.e. Chamomile (Matricaria reculitia), Lemon balm (Melissa offinalis), Linden (Tilia spp.). 3. Nervine Tonics (trophorestoratives)- These herbs help nourish and support the nervouse system. (They are foods for the nervous system). They tone and replenish the nerves. They are indicated in nervous exhaustion, neuralgia, depression and adrenal exhaustion. i.e. Skullcap (Scutelleria laterifolia), Oats (Avena sativa), St. Johnswor(Hypericium perforatum). 4. Analgesics and Anti-spasmatics- These herbs reduce pain and muscule tension. i.e., Wild Yam (Dioscorea villosa), Kava Kava ((Piper methysticum), Blue Vervain (Verbena officinalis). 5. Adaptogens- These herbs act like nervine tonics, but should be used only in the morning to help with the stress of the day. They may be too energizing at night. i.e., Ginseng (Panax spp), Siberian Ginseng (Eleutherococcus senticosis), Schisandra berry (Schisandra chinensis), Licorice (Glycerrhiza glabra).

 

Favorite Sleep Formulas Serenity Tea Chamomile 2 partsLavender 2 partsLemon Balm 2 partsLinden Flower 2 parts Orange peel 1 part 1 heaping teaspoon of dried herbs/ 1-cup water. STEEP 10-20 minutes This tea can be enjoyed throughout the day to calm and quiet the nervous system. Restorative Tea Oatstraw 2 partsLemon Balm 2 partsSkullcap 1 partBlue Vervain 1 partViolet leaf 1 part 1 tablespoon dried herbs/1-cup water. STEEP 10-20 minutes This formula has nervine restorative qualities. Good for nervous exhaustion. ***Parts can be any size measurement i.e. teaspoon, tablespoon, cup, ounce. It is a good idea to make small batches of these teas. Try using tablespoons as your part at first. All Purpose Tincture Valerian 1 partSkullcap 1 partPassionflower 1 partKava Kava 1 part Oats 1/2 part This formulas should be premixed and then taken as follows: 20 drops from a one-ounce tincture bottle 2-3 times a day in a small amount of water. Then, a fourth dose of 40-60 drops 1 hour before bed. This dose of 40-60 drops can be repeated every 15 minutes till sleep occurs. ( This should not be repeated more than 3 times). This formula is excellent for falling asleep and staying asleep. Strong Pain Sleep Formula Kava KavaJamican DogwoodMeadowsweet Valerian *** This formula should be taken under the care of a health practitioner. These are just a few formulas for bringing herbs into your life. Most of them are delicious to drink on there own. With the exception of Valerian and Kava. These might be better tried as a capsule. Sleep tight and go out and celebrate the moon next time you are all wound up!!

 

 

 

 

 

Diana Gonzalez

 

 

 

Nothing wastes more energy than worrying - the longer a problem is carried, the heavier it gets. Don't take things too seriously - live a life of serenity, not a life of regrets.

-Unknown