Whether you’re trying to improve your mood or your health, sleep is really key. So after you’ve cut out stimulants, reduced carbs (especially in winter), covered all alarm clocks and light sources in your bedroom, adjusted the temperature, assured meals are eaten well before bedtime, added a relaxation routine and even incorporated supplements into your diet, you may still need a little bit of help from the plants.
I bring herbal medicines up after all these other practices because I’ve found that herbs work best with new habits, behaviors and dietary changes, and many people find that they only need to use plants temporarily while adjusting to a more balanced lifestyle or addressing underlying problems. However, our plant allies are gently powerful and effective in promoting restful sleep. In no particular order, here are my favorites. (This list is meant as a starting-off point for plants to look for, research and/or experiment with. If you are not sure whether you can use these plants due to an illness, medication or for any other reason, you may wish to consult with a qualified herbalist.)
I will be teaching a workshop on sleep herbs, supplements, foods and practices at the Center for Healing Arts (2722 London Rd., in Eau Claire) on February 20th from 10-11:30 where we will discuss the plants more in depth and make our own tea blend. Please pre-register if interested. An online version (with a teleconference and kit sent to you) may also be offered in the future. But for now, onto the plants.
1. Vervain (verbena sp.)
Verbena
Verbena is one of my favorite plant allies. I would silently rejoice when finding the delightful sweet purple flowers in the desert. It works very well for insomnia related to nervous tension–and you don’t have to wait until nighttime to take the tincture or drink the tea. The flower essence works for the stressed and weary who have trouble relaxing or letting go. Verbena is great for tension headaches, especially from overwork. A nice plant.
2. Passionflower (passiflora sp.)
I have seen this plant growing in Israel, Costa Rica and, of course, Arizona…
passionflower
and the beautiful flower always blows my mind. It is the leaves, however, that are used for insomnia. The taste is an acquired one, so if you are making a tea I would add lavender and/or chamomile for flavor (and synergistic effects). In a tincture, pedicularis or scullcap are nice additions. Both the tea and tincture are hypnotic so this isn’t a plant I’d take too much of before evening. Passionflower rocks for insomnia due to stress and overthinking—-it helps mildly subdue the brain chatter and nurse you to sleep.
3. Lemon Balm (melissa officianalis)
I first saw lemon balm growing in a garden near Globe, AZ. We would put fresh leaves in our water or make tea because they were so refreshing. Melissa is great for depression or worry–the type that has your stomach tied up in knots. It cheers the spirit. I have never tinctured lemon balm because the tea is so pleasant. It is a cooling plant, so works well with slight fevers and externally can be used on sores and swelling.
California poppy
4. California poppy (echscholzia californica)
I harvested these regularly in Arizona after learning that it was a gentle hypnotic that was not at all habit-forming. In addition to being helpful for anxiety and nervousness, California poppy is also anodyne (or pain relieving).
5. Wood Betony (pedicularis sp.)
When many herbalists speak of wood betony, they are referring to stachys, which I have no experience with. I am speaking of pedicularis. Although not specifically a sleep herb per se, pedicularis is incredibly effective for insomnia caused by muscle tension or spasms. This neuromuscular sedative combines well with verbena. (Pedicularis is not easy to find, but plants such as crampbark or lobelia have similar properties).
6.Milky Oats (avena sativa)
milky oats
This plant rocks. It tonifies the nervous system and is incredibly soothing. It is great for anxiety, depression, stress and nervous exhaustion. Great in tincture form, harvested when milky (hence the name). It is warming, which is perfect for insomniacs who run a bit cold at night. It mixes very well with verbena.
7. Scullcap (scuttelaria)
Scullcap is great for nervous exhaustion accompanied by tension. The tincture is incredibly calming in addition to tonifying the nervous system. Michael Tierra recommends it for drug withdrawal.
lemon balm
8. Valerian (valeriana)
It smells like socks and doesn’t taste much better, but valerian is extremely powerful. Use as an infusion, tincture or maceration. Don’t take it unless you’re trying to fall asleep right away. (Hops is another plant to try right before bed–though I’ve had better luck with the tea than tincture).
9. Motherwort (leonorus)
A reader asked for a good herb to research for menopause-related insomnia (and the anxiety and nervous tension surrounding it), and I believe motherwort would be worth looking into. Also used after childbirth to restore the uterus, this plant should be avoided in pregnancy. It works well for hysteria and convulsions.
10. Pulsatilla (anemone pulsatilla or a. tuberosa)
pulsatilla
A reader asked about insomnia related to grief or a specific life event. I really prefer Heilkunst to herbal remedies for clearing a trauma from the body. But if you are looking for an herb, anemone is a good one for hysteria or trauma of the gloomy variety, and resulting insomnia. It is also amazing for drug-induced terror and paranoia. When I lived in Arizona, the flower did not come up every year. In fact, I think I only harvested anemone once. But that’s okay, because just a few drops of the tincture is all it takes. The homeopathic symptom picture for pulsatilla is quite telling.
Well, there you have it! This blog series will wrap up with some information on meditations before bed, aromatherapy and essential oils and a few questions that readers have sent in about their specific situations.
Goddess Leonie always does such beautiful work. I very much recommend her products. The Dreaming Time meditation is a 21-minute long MP3 with Goddess Leonie’s soothing voice, chimes, a singing bowl and Native American-style flute. There’s an extended meditation of equal length included, along with a mini-Goddess Guide to Sweet Slumber e-book. Leonie’s books are always gorgeous–hand-written and illustrated. $24.95
Found yourself counting sheep lately? Well, with the Good Night Sleep kit from Hay House, you can send them back to the pasture. This turquoise-hued treasure box was designed to help those with insomnia as well as those simply wishing to sleep more deeply and feel your body type. It also includes a dream journal, essential oils and a meditation CD. The cards are beautiful and informative, and I liked the dream journal and booklet. I did not find the CD sleep-inducing, however, and the unlabeled oils were stuck everywhere. So consider this a provisional recommendation. $19.96 + shipping.