From the Ground Up: Get to sleep and stay asleep, naturally
Troubles getting to sleep and/or staying asleep are something most of us have experienced from time to time. About 60 million Americans suffer from chronic insomnia. Sleep is vital to many functions, including immune health. Less than seven hours sleep a night is linked to increased chances of catching colds, for example.
There are a number of factors that contribute to poor sleep and resultant health problems. The most common causes are medications, stress, anxiety, depression, pain, travel and work schedule changes, alcohol, overeating before bed, and over stimulation from television and other electronic interference. Inflammation and some diseases such as hyperthyroid can also cause insomnia. Many of these causes can be altered with some lifestyle changes. Make sure your bedroom is completely dark at night, and turn off all electronics. Keep the temperature cool. Try to go to bed at the same time every night and get up at the same time. Be sure to be physically active during the day.
A few supplements have shown promise in improving sleep quality. Melatonin is a natural hormone that is produced in the pineal gland. It goes up at night and helps keep our day/night sleep rhythms on track. Taking 3 to 5 mg. at bedtime can be useful. Tryptophan is an essential amino acid, found in protein-containing foods, such as turkey. It can also help you sleep through the night. It increases serotonin, so should be avoided if you are taking antidepressant medication. L-Theanine is another amino acid, found in green tea. It is calming to the nervous system, reducing stress, allowing sleep to come easier. Magnesium before bed can also be very useful, particularly if you have muscle spasms.
There are several herbs that I like to help get to sleep and stay asleep. Nervines and sedatives are a category of herbs that promote relaxation. None of the herbs are as strong as medication, but then, they do not carry the risks and side effects that prescription drugs do either.
Passionflower is a gentle nervine that improves sleep quality and helps tame the overactive brain.
Valerian is somewhat stronger than passionflower. It was a very popular sleep aid 100 years ago. It does help decrease the time it takes to get to sleep and helps to stay asleep. Some people report that it makes them feel drowsy in the morning however. A small percentage of people experience it as being stimulating too.
California poppy is the beautiful orange flower we see dazzling the foothills in the spring. It is also a good sedative for sleep, especially if pain is part of the problem. Our poppy does not contain opioids like the Oriental poppy, but does have similar, although much milder effects.
Lemon balm is a tasty member of the mint family. It is a gentle nervine of particular use with overactive children and adults. It helps calm and focus the brain.
Hops are a bitter herb. It improves sleep especially when one has overindulged in food, or has stomach "butterflies" and anxiety.
I like to compound different herbs for sleep together to meet the specific needs of each person. Some other good herbs to consider are skullcap, kava, catnip, chamomile, and lavender.
Deborah Brandt is a clinical herbalist at From the Ground Up, 339 N. Alameda Blvd. in Las Cruces. She may be reached at 575-523-2652.