Summary
Many people with insomnia choose herbal remedies for
treating their insomnia. Some, such as chamomile tea or
lemon balm, are generally harmless for most people. Others
have more serious side effects and interactions.
Melatonin is the most studied natural remedy for insomnia. A
2005 analysis of 17 melatonin studies found that melatonin
significantly reduced the time to fall asleep (sleep onset)
and the time spent asleep (sleep duration). However, there
are no consistent standards on melatonin doses. Some
research suggest that 0.3 mg may be the most effective
dosage in many people with insomnia. However, higher doses
may keep some people awake.
Valerian
Valerian extract form the root has been widely used around
the world since the 17th century, and is especially popular
in Europe for its sedative effects. These effects are
attributed to benzodiazepine-like activity (meaning it
affects the same receptor sites), which is how hypnotic
drugs act on the brain. Most of the studies on valerian have
been in individuals with sleep disorders and healthy
volunteers, and several experiments do consistently indicate
that valerian extract may decrease the time it takes to fall
asleep, as well as enhance the quality of that sleep by
increasing deep sleep. Common names for valerian include
baldrian, radix, valerianae, and Indian valerian. It appears
to be effective in both fresh/dried form and as a liquid
extract.
German Chamomile
Not to be confused with Roman chamomile (both from the daisy
family), German chamomile has mild sedative effects similar
to valerian and is most often found in teas. If you're
allergic to daises, however, you might want to avoid this
one. In addition, anyone allergic to ragweed, asters, or
other members of this family or individuals taking
anticoagulant medications should steer clear of chamomile.
Kava
Kava, (also known as kava-kava) appears to act as a
depressant on the central nervous system, and has been
reported to be a muscle relaxant and analgesic. Three
studies have found sleep-promoting effects of kava, but
mostly on anxiety related sleep problems. It should not be
used in conjunction with alprazolam. Heavy use can cause
visual disturbances.
Lavender
Usually studied as lavender oil, it is
reported to have depressant effects on the central nervous
system and musculature. Subjects in one study who were given
three minutes of aromatherapy with lavender oil reported
relaxation, less depression, and increased cognitive skills.
Its sedative qualities are not well-tested. However, of the
research collected, lavender has been shown to be comparable
to hypnotics. More research is under way.
