10 Best Herbal Sleeping Remedies

Every once in a while I get sleeping problems, and this time I have decided to find some natural herbal remedies to help. Here's my top 10 of herbal sleeping remedies:

1. Valerian (Lat. Valeriana officinalis) - this is the first herbal remedy used to cure insomnia, as well as stress and anxiety. It also purports to improve the quality of sleep. However, valerian is only a long-term aid. For best results, it should be used regularly for at least one month to benefit from its effects. Valerian can be used as a tea or extract. Research has shown that valerian is at least as potent as diazepam or variants (see here).

2. Lavender (Lat. l. angustifolia) - it has a general tranquillizing and relaxing effect on the body, which induces sleep. Lavender can be used as a tea, relaxing oil (to be rubbed into muscle areas), or for aromatherapy purposes.

3. Passion Flower (Lat. passiflora) - it acts as an internal relaxer, promoting the gentle functioning of the body, particularly the digestive system. Like valerian, it is best to be used regularly to enhance its benefits. Passion flower is typically used as a tea, although pills can be found.

4. Hops (humulus lupulus) - it is a typical component of beer. Hops are a natural sedative which is often combined with chamomile, lavender or valerian.

5. Chamomile (matricaria camomilla) - it is used 'on the spot' to relax and help restful sleep. Usually brewed as a tea and drank before bedtime.

6. Lemon Balm (melissa officinalis) - it has sedative action and can be brewed as a pleasant-tasting tea.

7. Kava (piper methysticum) - it is highly potent for anxiety relief. It can usually be found as an extract or as a spray to be used under the tongue.

8. Lime / linden flower (tilia cordata) - it is used to calm headaches, anxiety and to promote sleep by relaxing muscles. It makes a very pleasant-tasting tea.

9. Chaste tree - recent studies have shown that chaste tree increases the natural production of melatonin in the body (the hormone that instigates sleep). I don't know that much about this one, but I will be looking into it.

10. Honey - well, ok, not a herb per se, but in combination with the other herbs it helps promote sleep.

Many of these herbs can be mixed into potent sleeping teas: for instance, valerian is often combined with hops and lemon balm. The best advice is to look into the contents of sleeping teas you buy if you do not make one yourself.