Herbs for Better Sleep

Sometimes, the busy life and constant multi-task filled days leave us feeling tired in the evening or  restless. We can physically feel like we could fall asleep propped up in the nearest corner but when actual bedtime arrives, we either find it difficult to ‘settle’ into sleep-mode or we experience shallow sleep habits and awaken in the night ~ unable to enjoy a complete night’s rest.  Check out these ideas to encourage a better rest.

Here are some of my favourite herbs to help you enjoy a better quality of rest or improve your SLEEP time:

Please note that herbalists use a “therapeutic dose” when treating ‘imbalances’. What that means, is that we recognize that we are, in this case, working with the whole body to effect a positive change in sleeping habits. Sometimes we are up-tight and worried about an issue. Other times we have been through a very stressful time and are just so worn out that we, somehow are restless. Whatever the reason, a gentle tea before bed is a great idea. Possibly more important in the ‘big picture’ is this. Why not get into the habit of drinking a nourishing, strengthening herbal tea during the day which helps us to build and repair and nurture ourselves? A therapeutic dose = 3-4 cups of herbal tea daily. Check out some TEA recipes here.

I’ve been asked about sleep tinctures and how I use them to help those with sleep issues. Each herb tends to have a signature; a way of working that is quite specific. All herbs don’t work the same for all people.. I will generalize a bit and you will experiment to see what works for you. Purchase the tinctures at your local health food stores or make them yourself. See herefor an easy way to make herbal tinctures.  I suggest that people begin to work with tinctured herbs as ‘simples’. This just means that we take one single herb and notice the affects over time. Develop a personal relationship with the herb, and get to know what our body + mind feels like with this plant.

HERBS which help us to step down into ‘sleepy mode’ and heal our nervous system:

California poppy (Escholtzschia californica)

California poppy can be very effective for encouraging restful sleep, helping one to relax, and alleviating mild anxiety. It can be given to children and adults because of its mild sedative and analgesic properties.
** Since the tea is mild, a tincture is recommended when a stronger dose is desired.

Thanks to my friend + mentor, Amanda Rose,  for sharing this California poppy pic.

Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.

Catnip  (Nepeta cataria)  has a calming, relaxing, soothing affect on people. I realize it has just the opposite affects, sometimes on kittycats, but be assured it’s a supportive relaxing nervine; excellent as a sleep remedy or as part of a formula. A member of the mint family, catnip blends well with other mints and lemon balm to make a nourishing tea.
Dose: Tea, 1 cup 3-4 x daily;  Tincture, 30-40 drops 2-3 x daily

Chamomile (Matricaria recutita)

German Chamomile is both delicious and effective. It is thought to promote sleep by increasing mental calmness. Personally, I feel that the fact that Chamomile, as a carminative, increases digestive ability so relieves possible after-dinner tummy upsets. Chamomile tea is a good choice for children,anytime.  Don’t let Chamomile’s gentle nature fool you. This is an ages old respected remedy. I tend to make a tea with dried flowers more than tincture. Chamomile tincture, however, is an excellent herbal ally.

Dose: Tea, 1 cup 3-4 x daily;  Tincture, 30-40 drops 2-3 x daily

Hops   (Humulus lupulus)

Hops has a long history of use for sleeplessness, nervousness, and restlessness. I use Hops alone, or in sleep formulas with good results. For many years, I have made sleep pillows filled with Hops, Lavender and Mugwort (for good dreams!) which can be tucked into bed and promote happy sleeps. These have been used for centuries for mild insomnia.

Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.

Lavender   (Lavandula officinalis)

Lavender is a gentle strengthening tonic for the nervous system. I like the tea but find that most clients prefer lavender as a part of the herbal tincture formula. A few drops of lavender oil added to a bath before bedtime can be helpful for persons with sleep disorders. Additionally, the oil may be used as a compress or massage oil or simply inhaled to promote relaxation. Lavender in tincture form is delightful. My favourite combination? Lavender + Lemon Balm tinctured separately and then combined in a small dropper bottle to use throughout the day to heal the nervous system and promote wellbeing.

Dose: Tea, 1 cup 2-3 x daily; Essential oil–oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops). Tincture, 30-40 drops 2-3 x daily.

Lemon Balm   (Melissa officinalis)

One of my personal favourites, this citrus-flavoured member of the mint family is a potent anti-viral, a euphoric (makes you feel good), a relaxing carminative; so aids digestion AND is thought to increase mental clarity + calm.  I make tea with Lemon Balm, as well as glycerites, infused honey + tinctures.

Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.

St. John’s Wort   (Hypericum perforatum)

SJW as it’s fondly called, is an effective nervous system supportive herb. It works well for people who feel that their nerves are ‘frayed’; on edge, stressed out.
Research indicates that it can help relieve chronic insomnia and mild depression when related to certain brain chemistry imbalances.

Dose: Tincture, 1/2 to 1 teaspoon 2-3 x daily; powdered extract, 1-2 tablets or capsules 2-3 x daily. Allow 2-3 weeks for the full therapeutic effect to develop.

If you notice any light sensitivity, reduce or discontinue the St. John’s wort and consult a qualified herbalist.

 Passion flower (Passiflora incarnata)

I tend to add passion flower in a herbal formula for insomnia or for a calming restful sleep when symptoms include worry or fear plus mental exhaustion. Passion flower is used for minor sleep problems in both adults and children.(Bruneton, 1995). Thanks to my friend + herbalist Roswitha Lloyd for the Passion flower pic!! 

Dose: Tea, 1 cup 3 x daily; Tincture, 2-3 droppers 3-4 x daily.

Valerian (Valeriana officinalis)

We use valerian for its sedative action in cases of restlessness and insomnia.  It is helpful for those who have a hard time falling asleep and can reduce the tendency for those who tend to awaken during the night. In a small percentage of the population, valerian acts as a stimulant so check it out for yourself.  Most people find it is an excellent herbal sedative that has none of the negative side effects of Valium or other synthetic sedatives. It works well in combination with other sedative herbs, such as California poppy,hops, and passion flower.

**Personally, I start with one of the others in my list above, and if insufficient ‘relaxation’ results, I move to valerian. I tend to work this way, though, in my practice..i.e. Nourish and support the body (or body system) first and often, our miraculous bodies respond without the requirement of the ‘heavy-hitters’.

Dose: Tea, 1 cup as needed; Tincture, 2-3 droppers 2-3 x daily.

Additional ideas :

• Avoid taking naps, and especially after 4pm.
• Develop an evening ritual. “Step down” each hour into a more relaxed activity.
• Limit liquids before going to sleep to minimize nighttime trips to the bathroom.
• If liquids do not pose a problem, enjoy a cup of decaf herb tea or warm milk (dairy, rice, almond)

Here are some FOODS TO INSPIRE SLEEP:

Bananas. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.

Cherries. Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body’s internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.

Oatmeal. Like toast, a bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid.

Toast. Carbohydrate-rich foods trigger insulin production, which induces sleep by speeding up the release of tryptophan and serotonin, two brain chemicals that relax you and send you to sleep.

Warm milk. Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It’s also high in calcium, which promotes sleep.

Source: StudioBotanica

Everyone should make this DIY natural first aid and herbal remedy kit

by Katie “Wellness Mama” | Wellnessmama.com

Image: organicbeet.blogspot.com

Despite our best attempts to live a healthy and toxin free life, there are times when illness or injury strike. In some of these cases (like trauma) conventional medical treatment is certainly warranted and I’m certainly grateful that medical treatment is available if needed.

But what about the times when the illness or injury is not life threatening, but merely uncomfortable or limiting? While our first instinct (especially as parents) may be to get medication to mediate symptoms, there are often natural remedies that don’t interfere with the body’s own immune responses and which can help ease uncomfortable symptoms.

Many of these natural remedies can also be used in the comfort of your own home, rather than having to take yourself or your ill or injured child to a doctor and expose them (and others) to more illness.

The following is a list of what is in my “First Aid Kit” and is a combination of remedies I’ve tested myself, ones suggested by a naturopathic doctor, and ones that I hope to never need! Please note that I am not a doctor and don’t play one on the internet, so this list is for informational purposes only and is not intended to be used as a replacement when medical attention is needed!

Herbs in My First Aid Kit:

Note: Almost all of the below herbs are available here and are good quality. Since they are just loose herbs, they do take preparation in some cases, but buying them here is a less expensive alternative to capsules or pre-made remedies. I personally get most of my herbs this way and make my own tinctures and salves. If you decide to order through Mountain Rose Herbs, just use the search box in the top right hand corner to find the herbs you’d like to order.

Activated Charcoal- For acute use in food poisoning, intestinal illness, vomiting, diarrhea, ingestion of toxins, etc. Also keep the local poison control number on hand in case a child ingests a toxic substance and immediately take a child to the hospital if he/she has swallowed a battery or magnet!

Arnica- Topical creme used for muscle pain or injury, bruises or any type of trauma. We’ve found that it greatly reduced healing time or bruises and sore muscles when used topically right after injury. Not for internal use or use on open cuts.

Cayenne Powder- Though this is a good addition to many foods, it is even better to have in a medicine cabinet. I keep a few cayenne capsules in my purse as well. Topically, cayenne powder helps stop bleeding rapidly. I’ve read cases of it being taken internally during heart attacks to increase blood flow and help clear blockage, though thankfully, I’ve never had to test this one. It is also a useful remedy to take internally during illness as it increases blood flow and speeds recovery.

Chamomile- I order this in bulk from Mountain Rose Herbs (and keep in the freezer). I use it to make a relaxing tincture that helps calm kids if they are ill or just have trouble sleeping. The tincture also works wonders on teething gums. The dried flowers can also be made into a poultice with some gauze and placed on an eye for 15 minutes every hour to reverse pinkeye rapidly (usually works in a couple of hours). Brewed as a tea, chamomile is a relaxing drink at night and the tea can be cooled and rubbed on the stomach of colicky infants to help sooth them. I sometimes add some brewed chamomile tea to the kid’s bath as it is great for the skin and promotes relaxation. I keep the tincture in my purse at all times.

Comfrey-An external herb that promotes healing from injuries and broken bones. A poultice made with plantain and comfrey that is placed on a wound can greatly reduce the healing time and help prevent and reverse infection. I make a homemade “neosporin” with this and other herbs and use it on bug bites, cuts, bruises and poison ivy. It is available here and it is best to keep the dried herb on hand for poultices and homemade salves.

Eucalyptus Herb and Essential Oil- I keep on hand for respiratory type problems. We use eucalyptus herb in a face steam for congestion or sinus troubles and I make a mild (and petroleum free) version of Vapo-Rub for coughing and respiratory illness. The essential oil can be diluted with coconut oil or olive oil and be applied externally to the feet and chest to help open nasal passageways.

Ginger Capsules- Ginger is great for nausea, reflux, stomach trouble and morning sickness. I also keep some in the car for motion sickness. It helps sooth the stomach after a digestive illness or food poisoning.

Echinacea- I keep a homemade echinacea tincture on hand for severe illnesses. I don’t use it as a first resort, but it is helpful in prolonged illnesses.

Peppermint Herb and Essential Oil- Another great digestive herb. For upset stomach or digestive illness, the herb is made into a tea. The tincture can be used internally or externally for headache or digestive troubles and when combine with a few other digestive herbs, it makes a highly effective digestive aid and nausea remedy. The essential oil applied behind the ears and on the feet helps alleviate headache or nausea and a weak tea made from the herb and rubbed on the skin can help sooth a colicky baby. We also use the essential oil in our homemade toothpaste. The herb and oil are both available here.

Plantain-Good to have the loose herb on hand. It actually grows in most places in the summer and looks like the picture at the right. You’ve probably pulled it as a weed without knowing it. It is a natural remedy for poison ivy, cuts, scrapes and bites. In a pinch, I’ve picked some from the ground, chewed and put it on a bee sting… it immediately relieved the pain. I keep the dried herb on hand at all times to make into a poultice for bites, stings, cuts and infection. My most recent use was on a confirmed brown recluse bite and a combination of plantain and comfrey in a poultice kept the bite from eating away the tissue and helped it heal completely.


Slippery Elm-Helpful for sore or irritated throat or when you lose your voice. These lozenges taste great and are helpful for kids with sore throats. The herb itself can be used in tinctures or teas for sore throat relief.

Other Remedies:

Apple Cider Vinegar- I keep a bottle of organic Apple Cider Vinegar with “the mother” on hand for digestive troubles, indigestion, food poisoning and more. Taken in a dose of 1 teaspoon per 8 ounces of water every hour, it helps shorten the duration of any type of illness, though it is tough to get kids to take it willingly.

Vitamin C- Helpful for all illnesses, but especially flu-related illnesses. I keep the powder on hand because it is additive free and can be mixed into food or drinks to get the kids to consume it.

Aloe Vera Plant-We have one growing in the house for burns and blisters.

Epsom Salt-Good as a bath soak for sore muscles. Dissolved in water, it can also be a good soak to help remove splinters.

Hydrogen Peroxide-I keep several bottles on hands at all times. Besides using in my homemade OxyClean and for cleaning out wounds, it can help prevent ear infection and shorten duration of respiratory illness. At the first sign of ear infection or illness a dropperful of Hydrogen PEroxide can be put in the ear. The person then leaves the peroxide in for 15 minutes or until it stops bubbling and repeats on the other side.

Homemade Neosporin (recipe here)- I make my own “Neosporin” Healing Salve (no petroleum needed). I keep it in small tins and in lip chap containers for on-the-go size. This “boo-boo lotion” as my kids call it, is used on cuts, bruises, rashes and anything else antibiotic ointment could be used on.

Witch Hazel- I keep a gallon on hand for use on cuts, scrapes, and in cosmetic uses. It makes a great skin toner and is good for postpartum bottom icon smile Natural First Aid & Illness Kit.

Gelatin- I take gelatin regularly for its health benefits, but I also keep it on hand for first aid and illness. The natural gelatin in homemade chicken soup (from the bones and tissue) is one of the things that makes it so nourishing during illness. During any type of illness, the afflicted gets gelatin in various ways: in food, homemade jello, smoothies, in hot tea, etc. After surgeries or when there especially bad cuts that might scar, I also give gelatin to speed skin healing. There is evidence that it is also effective in improving blood clotting when used externally on a wound, though I have not tested this.

Baking Soda-Also a good remedy to keep on hand. For severe heartburn or urinary track infections, 1/4 tsp can be taken internally to help alleviate quickly. It can also be made into a poultice and used on sider bites.

Probiotics-These are the strongest probiotics I’ve found and we use them during any illness and after the illness to repair gut bacteria. I’ve seen clients improve skin conditions with regular use of probiotics, and I especially recommend them to pregnant mothers, as newborn babies receive their gut bacteria from their mother and this can make a tremendous difference in if baby will get ear infections or illness in the first months. For children who get constant illness and ear infections, probiotics can also really help.

Coconut Oil- I’ve said it before, but I am to coconut oil as the dad in My Big Fat Greek Wedding is to Windex. From skin salve, to diaper creme, to makeup remover, to antifungal treatment, I use coconut oil for everything. I keep some in the first aid kit to add remedies to to take internally, to use to apply tinctures and help absorption externally and for dry skin and chapped lips. There is also growing evidence that daily consumption of 1/4 cup or more of coconut oil can help protect against Alzheimer’s and nourish the thyroid.

Other Supplies in the kit:

Butterfly Bandages

Gauze

Superglue- On minor to moderate skin cuts (not puncture wounds) use superglue and butterfly bandages. I’ve used this instead of stitches several times and it healed faster and left less scarring than the places I’ve had stitches. Especially good for face and other visible areas that scar easily or in hair where other bandages can be difficult to apply. I’ve also use on fingertips or knuckles (I’m infamous for grating knuckles while cooking) or other places where band aids won’t stay well.

Strips of sterilized muslin cloth in plastic bags for wrapping wounds

Cut off wool sleeves from old sweaters to cover bandages and hold ice packs

Hot water bottle

Enema kit

Bulb syringe and NoseFrida for helping with congestion in children

Assorted bandages and gauze

Homemade ice pack (just freeze liquid dish soap or rubbing alcohol in a double-bagged- ziplock bag and use as an ice pack

Do you use any natural remedies for illness or first aid? Share your tips below!

Source: wellnessmama.com