Other Herbs

Kava

Kava is the name given by Pacific islanders to both Piper methysticum, a shrub belonging to the pepper family Piperaceae, and also the beverage made from it. 

Piper methysticum can be found growing in abundance primarily in western Polynesia, especially in Samoa and Tonga, and most of Melanesia, including Fiji.  It can also be found in Pohnpei Island, in Micronesia.
Kava can be purchased at health food stores as a standardized extract and as a convenient method of anxiety relief as it is quick acting and extremely potent. 

Some vendors have packaged high-powered Kava mixtures in convenient mini spray bottles.  These are handy to keep in a knapsack or purse and are highly effective for providing a quick burst of relaxation.  Just one or two quick sprays under the tongue can do wonders for tension and jitters.

If you plan on purchasing raw root, it is a good idea to purchase whole, top grade lateral root.
According to Michael Tierra L.Ac., O.M.D., Founder of the American Herbalists Guild -- "Because of its relative safety, the effective daily dose of kava is wide ranging from 70 mg to 200 mg of kavalactones, which are recognized as the major biochemical anti-anxiety constituents. To promote a deep restful sleep one should take a dose of from 150 mg to 200 mg. approximately 20 or 30 minutes before retiring."

Lemon Balm

Lemon Balm (Melissa officinalis) is an herbaceous perennial in the mint family.  It occurs naturally in southern Europe and northern Africa where it grows in roadsides, landfills and disturbed lands from sea level into the mountains. 
It can be grown in any well-drained soil; it is particularly tolerant of poor, sandy soils and can withstand the full force of the sun.

Lemon Balm has effective sedative action and is typically made into a pleasant, lemony-tasting tea. 
Try making a tea with 2 teaspoons of dried lemon balm per cup of boiling water.  Steep the tea for 10 minutes, strain, and drink right before going to bed.

Passion Flower
Passion flower (Passiflora incarnata) is a flowering plant that is indigenous to an area from the southeast U.S. to Argentina and Brazil.

 It gets its name from the fact that it reminded the early pilgrims of the suffering (or passion) of Christ. 
Passion flower is sometimes referred to as Apricot Vine, Passion Vine, Granadilla, Maracoc and Maypops. It has been used historically as a tranquilizer and tobacco substitute (among other things). 


In addition to having a profound effect on the central nervous system, passion flower also acts as an anti-spasmodic on the smooth muscles of the body, including the entirety of the digestion system, which accounts for its ability to ease and promote digestion. 

It is considered by some to be the herb of choice for treating intransigent insomnia.  Passion flower does not have any ill side effects and when used for insomnia results in a restful, relaxing sleep with no grogginess the next morning.
 It is non-addictive and can be used in both children and the elderly without complication.
When used for its medicinal purposes, the entire plant can be used. It is typically collected after some of the berries have matured, then dried whole.

To brew an effective passion flower tea: pour a cup of boiling water onto a teaspoonful of the dried herb and let infuse for l5 minutes.  Drink a cup half an hour before going to bed.

California poppy

California poppy (Eschscholtzia californica) contains the compound protopine, which has been described to be similar in effect to a lighter version of morphine. 

Unlike its cousin, the Opium poppy, this flower does not contain the narcotic morphine, though its structure is similar.
 Because of this, the California poppy does not have any of the addictive properties of its narcotic relative.
 Due to the fact that there have been very few clinical studies of the effects of the California poppy, dosage guidelines have not been established.

Hops

Hops (Humulus lupulus) are fruit (or strobiles) of a member of the cannabis family native to Europe, Asia, and North America.
Hops are widely grown in the Pacific Northwest of the United States, and are a main ingredient in the flavoring of beer. 
They are also commonly cultivated in Germany.  Hops are typically used in conjunction with one of the above cited flowers and herbs. 
It is commonly paired with chamomile, lavender or valerian, but also holds its own as a relaxing natural sedative.  The dried strobiles, from which a tea can be made, are commonly available, as are tinctures, capsules, and tablets.
A very effective herbal sachet can be made incorporating hops as an ingredient.

 To make one, use the same steps as used to construct the Lavender sachet demonstrated earlier in this book, but use the following as stuffing instead:

·    1/4 cup hops strobiles
·    1/8 cup chamomile flowers
·    1/8 cup lavender flowers

Sprinkle a few drops of lavender essential oil into the mixture before sewing it up for a wonderful aromatic sleepy time sachet.  Place the sachet under your pillow for a night of soothing aromas.

Generally, no side effects or adverse drug interactions from the use of hops are generally reported, although some individuals have experienced a rare allergic reaction or contact dermatitis from the pollen crystals in the fruits (similar to the allergic reaction to lavender as covered in the lavender chapter).

Honey

Honey is said to have sleep inducing properties.  Dark honey contains more antioxidants than light-colored honey.   It can be used in herbal teas or mixed into warm milk.
 
Milk and Honey Sleep Remedy
Ingredients:
·    1 glass warm milk
·    1 drop vanilla extract
·    1 teaspoon honey
Use this just before going to bed. Mix, then drink while it is still warm.    

Vitamins and Minerals

Vitamin supplements may be used to provide you some relief from insomnia.  This is particularly true if you are deficient in certain vitamins, amino acids, minerals, or enzymes that are necessary for healthy sleep. 
Try adding one of the following nutritional supplements to your daily well-balanced diet:

·    Calcium:  When combined with food, calcium can have a sedative effect on your body.  Calcium deficiencies in your body can cause wakefulness and restlessness.  The recommended amount of calcium supplement per day is 600mg.  It should be taken along with food and may be combined with a magnesium supplement

·    Magnesium:  Take a magnesium supplement of 250g each day.  This can help induce sleep since a magnesium deficiency can cause nervousness which may prevent you from sleeping.  Studies show that low levels of magnesium can lead to shallower sleep and cause you to wake more during the night.  Try to add magnesium-rich foods to your diet.  This includes wheat bran, almonds, cashews, blackstrap molasses, and kelp. 

·    Vitamin B6 (pyridoxine):  50 to 100mg of Vitamin B6 per day can help prevent insomnia.  Your body needs adequate B6 in order to produce serotonin which is required for the sleep-triggering hormone called melatonin.  An excellent source of vitamin B6 is a tablespoon or two of nutritional yeast which can be stirred into a glass of fruit juice.

·    Vitamin B12 (cobalamin):  This is another important supplement in the cure for insomnia.  If you are deficient in this vitamin you may experience confusion, loss of memory, and a general feeling of tiredness.  The recommended daily dose is 25mg and can be combined with Vitamin B5.  Good choices of Vitamin B12 and B5 can be found in walnuts, sunflower seeds, bananas, tuna, wheat germ, peanuts, and whole grains. 

·    Vitamin B5 (pantothenic acid):  This vitamin is good for relieving stress and anxiety.  Deficiency of B5 can cause sleep disturbances and fatigue.  The daily recommended dose is 100 mg.

·    Folic Acid:  A deficiency of folic acid may be a contributing factor to insomnia.  The recommended daily dose is 400 micrograms.  Folic acid can be found naturally in orange juice, leafy green vegetables, fortified breakfast cereals, and beans.  It should be noted that the synthetic form of folic acid found in over-the-counter vitamins is more easily used by your body than the natural product.

·    Copper:  Studies show that a low intake of copper in pre-menopausal women may inhibit them from falling asleep quickly.  The study showed that those women who received a 2mg copper supplement each day fell asleep faster and felt more rested in the morning.  You are probably getting 1 mg of copper each day which wouldn't cause enough of a deficiency to cause any obvious symptoms but may be affecting the way that you sleep.  Try to include more copper in your diet.  Some of the best sources are cooked oysters and lobster.

If you eat a well-balanced diet you should find that you have no problem with vitamin deficiencies.  You may want to add one or two of the above supplements to your diet for a short period of time to see if you notice a significant difference.
 If you find that there is no noticeable improvement you may want to cease taking the supplement and concentrate on improving your eating and exercise habits.

Summary

The methods outlined in this guide can help you achieve sleep filled, restful nights without resorting to dangerous narcotics and other drugs.

 It’s a good idea to try one or two of the methods at first, then add others as necessary to find a strategy that works for you.  Choose a technique that appeals to you that you can begin immediately and stick with it.

 In some cases you may need to be disciplined and determined if your goal is to avoid the use of prescription medication. When you first start applying some of the techniques described here, stick to the same bedtime schedule for a week or two.

 A good idea is to keep track of your sleeping habits using a sleep log to record bedtime, wake time and any details regarding your sleeping patterns and the techniques you have used to aid in the sleep process on any given night. 
After you have observed how your body and your own specific metabolism have adjusted to your new treatments, you can begin modifying your routine to incorporate more or less of the methods described in this book as needed.  Be sure to note adjustments to your treatment in your sleep log.

Remember, as with any health issue, never hesitate to consult your doctor if your symptoms raise concern for your overall health. 

Your doctor can work with you to determine the best treatment for your case, including the natural remedies outlined in this book.  The most important thing is your health.