It must have been said by one of the millions of people who ‘sometimes have trouble falling asleep’, to quote one popular television ad for a ‘sleep aid’. The pursuit of a good night’s sleep has been one of mankind’s quests nearly since the dawn of time. Some of the earliest herbal compendiums and healing tracts list remedies for sleeplessness.

It’s only to be expected. We spend approximately a third of our lives in sleep. Sleep deprivation can lead to mental disturbances, joint pain, hallucinations, short term memory loss, emotional instability, headache, weakened immune system and impaired judgment. Losing as little as one hour of sleep a night for several nights running can impair your higher order thinking skills and reduce your ability to do your job well. Medications to help people sleep are among the most popular –both over the counter and prescription. Unfortunately, most of them come with some heavy duty baggage in the way of side effects – so heavy duty, in fact, that most doctors will only prescribe them for short terms rather than risk addiction. The short term side effects of barbiturates and narcotics used as sedatives are just as dangerous. They include disorientation, slurred speech, loss of coordination and impaired memory. Higher doses can even bring on paranoia and thoughts of suicide. Fortunately, there’s a better way. Herbalists have been promoting the use of natural sleep inducers for centuries. Herbal teas, infusions and tinctures can help you sleep without the harmful side effects of chemical medications. The herbs below have been used for centuries to aid sleep – and are supported by modern research.

Nature's Sleep Inducing Botanical Arsenal

Valerian
Valerian is a plant that is native to the Americas, Europe and Asia, and has been used as a sleep aid for thousands of years. It was mentioned by Hippocrates, and the second century physician Galen prescribed it for treatment of insomnia. Modern scientists aren’t quite certain exactly why it works, but studies have shown that valerian reduces the amount of time it takes to fall asleep significantly, and causes fewer side effects the next day than prescription and over the counter sleep preparations.

In randomly assigned double blind studies comparing valerian with chemical sleep aids, valerian invariably was at least as effective in inducing sleep as the synthetic alternative. Those same studies noted that those participants taking valerian reported significantly less grogginess and disorientation upon awakening. Studies also show that the beneficial effects of valerian increase over time with consistent use.

Lemon Balm (Melissa officinalis) Even its name is calming. Lemon balm is a member of the mint family that has been used since the Middle Ages to promote sleep and calm nerves. It is often combined with valerian in herbal sleep preparations. Native to Europe, lemon balm is now grown all over the world. The medicinal part of the plant is the leaves, and it is often prepared as a tea or a tincture. Scientists believe that the relaxing effect of lemon balm is due to a combination of terpenes and eugenols, which calm muscle spasms and numbs tissues. Research has focused on the effectiveness of lemon balm in combination with valerian, and the results of repeated studies have shown the combination to consistently improve sleep quality more than a placebo. There have been no reported side effects to the use of lemon balm. Hops (Humulus lupulus) Most people know that beer is made from hops, but few are aware of the herb’s long history of medicinal use. Since ancient times, hops have been used for their sedative and hypnotic effects to induce sleep and relaxation. Scientists believe that the sedative effect of dried hops is due to methylbutanal, which develops in the buds and leaves during drying. Limited studies have all pointed to the fact that hops increases the effectiveness of other sedative herbs and drugs, and it is often combined with valerian and passionflower in herbal sleep preparations. It is officially recognized as a prescription treatment for insomnia and anxiety in Germany and is used in over 70 sleep preparations there.

California poppy (Eschscholzia californica)
Unlike its cousin, the opium poppy, the California poppy contains no opiates, and has been used for centuries to promote restful, natural sleep. The plant has a mild sedative effect, and is believed to promote sleep by relieving anxiety. While there have been few studies that evaluate its effectiveness, it is widely used in combination with other herbal sedatives, and is recognized for that purpose in Germany.

California poppy has a mild analgesic effect, and exhibits a calming effect on nerves and anti-spasmodic effects on muscles. Besides relieving anxiety that keeps some people awake, it may reduce the incidences of muscle tension and spasms that disturb sleep. In at least one study, those who took California poppy reported more restful, better quality sleep.

Passionflower (passiflora incanata)
Passionflower has long been used in traditional medicine to relieve anxiety and promote sleep. In Germany, it is available as a over the counter sedative in combination with lemon balm and valerian. Passionflower is native to North America, but is now grow throughout Europe. In a number of studies, passionflower was proven to be as effective as a leading anti-anxiety medication at relieving anxiety.

Scientists believe that the active constituents of passionflower are flavonoids, which have an analgesic effect. The leaves, stem and flowers also appear to promote restful sleep without narcotic side effects. In one study, passionflower reduced the symptoms of anxiety as well as an anti-anxiety prescription medication without the dangers of addiction possible with most chemical sedatives.

Herbal sleep preparations offer a safe, natural alternative to over the counter and prescription sleep aids. For safe, effective help in falling asleep – and staying asleep, turn to the natural way.