How was your sleep this week? I hope the suggestions from Part 1 were helpful. This week, let’s go over some herbs. Not every herb is helpful for everyone – just like medications don’t work the same for everyone. Some of the most common don’t work for me, but that doesn’t mean they won’t work for you. I find that combinations (or formulations) of herbs work better for sleep than just a single herb. It can also make the herbs more palatable, as some sedative herbs are pretty …. unpleasant.

Chamomile (Matricaria recutita): Probably the herb that is most thought of for sleep and calmness. Chamomile is gentle, has a nice flavor, and is perfect for children. It works on the nervous system to decrease irritability and sooth nerves. If your insomnia is the type that makes you restless and whiny – this herb is for you. For some people, it works more as an antispasmodic, so for babies with colic, or insomnia with menstrual cramps it is the bomb.

Valerian (Valeriana officinalis): Valerian is one of those herbs that affects people in drastically different ways: for some it can be highly sedating, for others it can be very stimulating. For about 20% of people, valerian is like taking Adderall. It can bring a lift, add focus, and NOT help you to sleep. For the rest of the population, this herb can be really helpful. For the insomniac that struggles with muscle spasms and jerking when trying to go to sleep – valerian is helpful. Valerian is for short term use. Long term use can affect GABA receptor activity and can have withdrawal symptoms similar to those of benzodiazepine withdrawal. People that can be helped by valerian tend to be pale, weak, and feel like they are floating.

Magnesium: Specifically, ionic magnesium citrate. Yes, I know it’s not an herb, but it is great for helping with sleep disturbance. Using CALM powder at bedtime has been really helpful to me. Magnesium effects the flow of GABA in the body and calms nerves and relaxes muscles. Taking magnesium supplements orally can affect bowels, so if that is a concern, take a nice warm (not hot) bath with Epsom salts.

Skullcap (Scutellaria lateriflora): This is a really nice herb for insomnia that is also related to an illness. The tea is much more sedative than the tincture form. If your inability to sleep comes with a headache and the inability to pay attention. This herb is pretty bitter, so adding it in a formula may be your best bet.

Wood Betony (Stachys officinalis): While this herb is not really a sedative, it is considered a nervine. It is helpful for people have lost interest in the world and have trouble remaining grounded. They are almost too tired to sleep.

These five herbs are the most common sedatives in my apothecary. Next week, I’ll cover the minor ones and post a formula that I have found really helpful.

Rest well, friends!