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

Top 10 Must Have Herbal Teas For Natural Healing

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When you’re sick, little is more comforting than holding a steaming mug of fragrant tea in both hands, warming your face with the hot steam.  Somehow, no matter how rotten you felt before, you instantly feel just a tiny bit better.

Image: theorganicprepper.ca

Whether you are lucky enough to grow your own tea herbs, you purchase loose teas, or you use tea bags, your cabinet is not complete without the following ingredients.  These teas are delicious and beneficial, with many different healing qualities.  Considering that we most often turn to herbal teas for healing purposes, it’s especially important to purchase or grow organic herbs for this purpose.  If your leaves are bathed in pesticide and then you add them to boiling water, instead of healing goodness, you are steeping toxins.

When making tea for medicinal purposes, be sure to steep the tea in a teapot with a lid, or to cover your mug while the herbs are steeping.  This helps to make a more potent brew by keeping all of the healing oils in the tea, instead of allowing them to drift into the room.  Most herbs should be steeped for about 10 minutes for maximum results.

There are many different herbs from around the world that have wonderful healing properties. I’ve concentrated this list on ones that can either be easily acquired and stored, or ones that can be easily grown in a backyard garden or a sunny window. Just like band-aids, antibiotic cream, or aspirin, these items are vital additions to your pantry, allowing you to dispense a hot, steaming, fragrant cup of nurturing in as little time as it takes you to boil water. Be prepared by keeping the following ingredients close at hand, and be self-sufficient by producing for yourself as many as possible (always the best way to make sure that the items were grown using safe, organic methods).

In no particular order…

1. Mint

Mint tea is the classic herbal tea. Mint is an ingredient in many different commercial tea blends and is much-loved for its refreshing fragrance.

Growing it:

Mint is an herb that doesn’t just grow easily – it can quickly overtake your garden!  For this reason, it is recommended to grow mint in either a container or its own bed. There are many varieties of mint and the healing properties are similar.  Whether you grow peppermint or spearmint, the active component is menthol.

Caution:

If you suffer from acid reflux, mint tea may worsen your symptoms.  Mint has antispasmodic properties

Mint tea can be used to:

• Reduce congestion in a cold or flu sufferer
• Reduce pain and bloating from gas
• Reduce cramping from diarrhea
• Act as a mild expectorant for a chest cold or bronchitis
• Induce sweating, the body’s natural cooling mechanism. This is a natural way to reduce a fever
• Relieve nausea without vomiting

2. Ginger

This homely root is an ingredient in many natural cough, cold, and nausea treatments.  Instead of giving your child gingerale when they are suffering from an upset stomach (and all of the HFCS and artificial flavors that come in it) brew up a nice cup of ginger tea sweetened with honey for a real dose of soothing ginger!

Growing it:

Ginger is a tropical plant that is apparently not difficult to grow indoors. It requires excellent soil, warmth, humidity, and filtered sunlight.

You can learn how to grow ginger HERE.

Caution:

It’s not recommended to exceed 4 grams of ginger per day – components in the herb can cause irritation of the mouth, heartburn and diarrhea if taken in excess.

Click HERE to find a recipe for a delicious honey-ginger cough syrup that can also be the basis for a night-time hot toddy.

Ginger tea can be used to:

• Reduce nausea
• Prevent or treat motion sickness
• Warm the body of someone suffering from chills
• Induce sweating to break a fever
• Soothe a sore throat

3. Chamomile

Chamomile tea should be steeped a little longer than other herbal teas in order to get all of the medicinal benefits.  This soothing, slightly apple-flavored tea has mild sedative properties. The petals of the tiny flowers are where the medicinal values lie.

Growing it:

Chamomile is easy to grow from seeds. Start them in the late winter and transfer outdoors when the risk of frost has passed.  Once the plants are well established, chamomile can thrive with little water during hot weather.  When buying your seeds, note that German chamomile is an annual and Roman chamomile is a perennial.

Caution:

Chamomile tea should be avoided by people who take blood thinners.  As well, those who suffer from ragweed allergies may also have an allergic reaction to chamomile, as the two plants are related.

Chamomile tea can be used to:

• Relieve anxiety
• Induce sleep
• Soothe mild nausea and indigestion
• Relieve a cough from throat irritation

4. Cinnamon

Cinnamon doesn’t just smell like a holiday in a cup, it is anti-bacterial, antiviral, and antifungal, making it an excellent all-around remedy for whatever ails you.  Cinnamon is a wonderful source of immune-boosting antioxidants.

Growing it:

Cinnamon is the fragrant bark of a tropical evergreen tree.  This article from Mother Earth Living says that the trees are surprisingly easy to grow indoors  in large pots.

Try this delicious winter beverage:

• 1-1/2 tsp of cinnamon powder or a cinnamon stick
• 1 tea bag
• honey to taste
• Milk to taste

Stir cinnamon powder well into boiling water and steep for 8 minutes.  Add a tea bag and steep for 2 more minutes.  Stir in honey and warm milk.

Cinnamon tea can be used to:

• Increase blood flow and improve circulation
• Reduce nausea
• Ease stomach discomfort, bloating, gas and indigestion
• Warm the body of someone suffering from chills
• Soothe a sore throat
• Reduce cold symptoms

5. Lemongrass

Lemongrass is another herb that is loaded with healing properties.  The spiky, easy-to-grow plant has antibacterial, anti-inflammatory, anti-parasitic, and antifungal properties, making it helpful in treating a plethora of ailments.

Growing it:

You can actually root the lemongrass that you buy at the grocery store to start your own patio lemongrass farm. It grows beautifully in a large pot, making it a good herb for the apartment windowsill farmer to cultivate.  It can be grown year-round indoors. Check out this article for more information.

Lemongrass tea can help to:

• aid in digestion
• calm nervous disorders and anxiety
•  aid in the treatment of high blood pressure if a daily cup is enjoyed
• dilate blood vessels and improve circulation
• act as a mild diuretic to reduce fluid retention

6. Echinacea

This lovely flowering plant is probably the pinnacle of herbal preventatives.  Echinacea is not only anti-bacterial – but it stimulates the body’s immune system to fight off bacterial and viral attacks. The medicinal properties are in the leaves and the purple flowers.

Growing it:

Echinacea is also known as the “purple coneflower”.  The plant has deep taproots and is somewhat drought resistant. It is a perennial. Sow seeds outdoors in the early spring before the last frost. These plants like full sun and they don’t like too much moisture.

Echinacea tea can help to:

• enhance  the immune system
• relieve pain
• reduce inflammation
• provide antioxidant effects
• shorten illness time for sufferers of the common cold

7. Rosehips

Rosehips make a tart, tangy pink-colored tea.  They are the seed-filled pod at the base of a rose blossom, giving you a practical reason to have more rose bushes in your garden.  It mixes well and enhances the flavor of any berry or fruit-flavored tea.

Rosehip tea can help to:

• provide a nutritional supplement of Vitamin C
• improve adrenal function
• boost the immune system
• provide minerals such as calcium, iron, silicon, selenium, natural sodium, magnesium, manganese, potassium, phosphorus and zinc
• increase energy
• heal tissues and cells

8. Blackberry leaf

Dried blackberry leaves give a luscious fruity flavor when steeped in boiling water.  Not only are they the basis of many delicious teas, they are loaded with a beneficial component called tannins. (Bonus tip: add a blackberry leaf to a jar of pickles when canning – the tannin helps to keep the pickles crisp.)

Caution:

Excess consumption of blackberry leaves (or anything containing tannins) can cause liver damage.

Blackberry leaf tea can help to:

• provide vitamin C
• treat diarrhea
• reduce pain and inflammation from sore throats
• provide an antibacterial effect against H pylori, the bacteria that causes stomach ulcers
• provide immune-boosting antioxidants
• provide high levels of salicylic acid, which gives them similar properties to aspirin, such as pain relief and fever relief
• reduce inflammation of the gums

9. Clove

Cloves are a wonderful addition to herbal tea just for the taste.  Not only is the flavor delicious, but cloves have been used for centuries to treat a variety of ailments. The multipurpose little seed packs a mighty punch with its antiviral, antifungal, antimicrobial, antioxidant, and anti-inflammatory properties.

Growing it:

Cloves are the dried buds of a flowering evergreen tree that is native to Indonesia, Pakistan, India, Sri Lanka, and Madagascar. They are generally imported and, unfortunately, are not easy to cultivate in other climates or greenhouse atmospheres.

Caution:

In high amounts cloves can cause liver damage, blood in the urine, diarrhea, nausea, and dizziness.

Clove tea can help to:

• provide pain relief – it is a powerful analgesic
• break up mucous and work as an expectorant
• provide  a fragrant decongestant in a steaming cup of tea
• treat strep throat or tonsillitis – it relieves pain and provides a wash of antiviral and antibacterial components

10. Lemon Balm

Lemon balm, also known as Bee Balm, was first recorded to have been used by the ancient Greeks as an overall tonic for good health.  It is an ingredient in the old world Carmelite water, a recipe created by Carmelite nuns in the early 1600s to treat headaches. (The traditional mixture also contained coriander, lemon-peel, nutmeg, and angelica root.)

Growing it:

Lemon balm is easy to grow and produces throughout the summer. The more you harvest, the more it produces.  It is perennial in warmer climates.  Lemon balm like rich moist soil with organic compost and partial shade in the hottest part of the day. It is another one of those herbs that can take over a garden, so plant it in a confined area.

Lemon balm tea can help to:

• fight off viruses – it was used historically against shingles, mumps, and cold sores
• calm anxiety and nervousness
• aid in sleep
• aid the digestive system by reducing spasms and quelling heartburn
• reduce nausea

What do you keep in your herbal medicine cabinet?  Why is it an important natural remedy for you? Please share in the comments section below!

Source: theorganicprepper.ca

About the author:

Please feel free to share any information from this site in part or in full, giving credit to the author and including a link to this website and the following bio.

Daisy Luther is a freelance writer and editor.  Her website, The Organic Prepper, offers information on healthy prepping, including premium nutritional choices, general wellness and non-tech solutions. You can follow Daisy on Facebook and Twitter, and you can email her at daisy@theorganicprepper.ca