1:06 PM
natural insomnia
Insomnia is a lack of healthful, restful sleep and is a common problem
The most prevalent sleeping disorder is chronic insomnia, which is experienced by 15% of adults.
Until recently (1993), when the US Congress mandated a National Center on Sleep Disorders, insomnia was not
imbalance in the neurotransmitter serotonin. Holistic treatment for insomnia is multifaceted and incorporates many techniques including herbal medicine, vitamin
and mineral supplements, lifestyle changes, improved sleep hygiene, massage therapy, behavioral therapy, meditation,
some important practical ways to improve sleep.
Sleep Hygiene
Maintain a regular sleep schedule. to help set your biological clock. To consolidate and deepen sleep, restrict the amount of sleep to only as much as
Exercising regularly helps deepen sleep; however, strenuous
Excessive heat disturbs sleep.
Avoid liquids before going to sleep to minimize nighttime trips to the bathroom. person fall asleep, it causes subsequent sleep to be fragmented.
Use the bedroom for sleeping and sexual activity only. the mind and body for sleep.
Some of the major herbs for insomnia are discussed below.
Herbs for Insomnia
Chamomile (Anthemis nobilis): Chamomile is a time-honored sedative herb which can be safely used by children and
adults alike. * Dose: Tea, 1 cup 2-3 x daily; Tincture, 30 drops 3 x daily.
Hops pillows are sometimes used for mild insomnia.
* Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.
lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil
* 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).
Passion flower (Passiflora incarnata): Herbalists consider passion flower an important herb for insomnia caused by
sedative preparations. Passion flower is used for minor sleep problems in both children and adults (Bruneton, 1995).
* Dose: Tea, 1 cup 3 x daily; Tincture, 30-60 drops 3-4 x daily.
Valerian (Valeriana officinalis): In the United States, herbalists use valerian extensively for its sedative action
against insomnia, nervousness, and restlessness. falling asleep, because it shortens sleep latency. Valerian is an excellent herbal
It works well in
combination with other sedative herbs, such as California poppy, skullcap, hops, and passion flower.
* Dose: Tea, 1 cup as needed; Tincture, 2-5 droppersful 2-3 x daily.
Wild lettuce (Lactuca virosa): Wild lettuce is a mild sedative and nervine used for restlessness and insomnia. It
for restlessness and insomnia (Boericke, 1927). * Dose: Tincture, 2-3 drpfls 3-4 x daily.
California poppy (Eschscholzia californica): California poppy is my favorite sedative and sleep-promoting herb which
relax, and easing mild anxiety. children. * Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.
This sedative herb is
* Dose: Tea, 1 cup 2-3 x daily; Tincture, 3-4 droppersful 2-3 x daily.
brain chemistry imbalances. avoid direct skin exposure to bright sunlight.
Allow
If you experience light sensitivity or other unpleasant
Melatonin: Melatonin is a human hormone that is increasingly popular as a supplement to promote sound sleep,
especially in people who travel between time zones or who work odd hours. experience side effects such as nervousness and increased insomnia. this article are likely to help you get a deep refreshing sleep, without side effects.
Herbal Formulas for Insomnia
A Calming Tea Blend: Linden flowers (1 part), Hawthorn flowers & leaves (1 part), Chamomile (2 parts), Catnip (1
part), Lemon balm (1 part), Wintergreen (1 part), Stevia herb (1/8 part).
Bedtime Tea: Valerian (30%), Linden (20%), Kava kava (20%), Chamomile (20%), Catnip (10%).
herbs to boiled water and cover. Finally, sleep pillows made of equal parts of hops, lavender, and chamomile and bath salts containing relaxing
essential oils both help promote sleep and are available in some health food stores
Chronic insomnia is a major health problem and if you suffer from this frustrating and debilitating condition, you
Simple lifestyle changes can help to restore better sleep
The following lifestyle changes can encourage better sleep:
night's sleep. Also drinking coffee, tea, cola or cocoa can also affect sleep patterns. Chamomile tea is a good,
relaxing substitute.
Meditation, yoga, deep
influence. Lavender can even inhibit
Other relaxing essential oils
* A totally darkened and quiet room is vital for beneficial sleep as a night light or outside lighting can
affect melatonin production in the brain and upset sleep patterns. Extended night-time exposure to light by staying
tension. Rooibos tea relaxes the nervous system and promotes healthy sleep due to its sedative effect. powerful sleep inducer and chamomile gently reduces muscle activity and eases anxiety. action, and lemon balm is a mild tranquilizer and calms the digestive system. Other useful herb are passionflower
The most prevalent sleeping disorder is chronic insomnia, which is experienced by 15% of adults.
Until recently (1993), when the US Congress mandated a National Center on Sleep Disorders, insomnia was not
imbalance in the neurotransmitter serotonin. Holistic treatment for insomnia is multifaceted and incorporates many techniques including herbal medicine, vitamin
and mineral supplements, lifestyle changes, improved sleep hygiene, massage therapy, behavioral therapy, meditation,
some important practical ways to improve sleep.
Sleep Hygiene
Maintain a regular sleep schedule. to help set your biological clock. To consolidate and deepen sleep, restrict the amount of sleep to only as much as
Exercising regularly helps deepen sleep; however, strenuous
Excessive heat disturbs sleep.
Avoid liquids before going to sleep to minimize nighttime trips to the bathroom. person fall asleep, it causes subsequent sleep to be fragmented.
Use the bedroom for sleeping and sexual activity only. the mind and body for sleep.
Some of the major herbs for insomnia are discussed below.
Herbs for Insomnia
Chamomile (Anthemis nobilis): Chamomile is a time-honored sedative herb which can be safely used by children and
adults alike. * Dose: Tea, 1 cup 2-3 x daily; Tincture, 30 drops 3 x daily.
Hops pillows are sometimes used for mild insomnia.
* Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.
lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil
* 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).
Passion flower (Passiflora incarnata): Herbalists consider passion flower an important herb for insomnia caused by
sedative preparations. Passion flower is used for minor sleep problems in both children and adults (Bruneton, 1995).
* Dose: Tea, 1 cup 3 x daily; Tincture, 30-60 drops 3-4 x daily.
Valerian (Valeriana officinalis): In the United States, herbalists use valerian extensively for its sedative action
against insomnia, nervousness, and restlessness. falling asleep, because it shortens sleep latency. Valerian is an excellent herbal
It works well in
combination with other sedative herbs, such as California poppy, skullcap, hops, and passion flower.
* Dose: Tea, 1 cup as needed; Tincture, 2-5 droppersful 2-3 x daily.
Wild lettuce (Lactuca virosa): Wild lettuce is a mild sedative and nervine used for restlessness and insomnia. It
for restlessness and insomnia (Boericke, 1927). * Dose: Tincture, 2-3 drpfls 3-4 x daily.
California poppy (Eschscholzia californica): California poppy is my favorite sedative and sleep-promoting herb which
relax, and easing mild anxiety. children. * Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.
This sedative herb is
* Dose: Tea, 1 cup 2-3 x daily; Tincture, 3-4 droppersful 2-3 x daily.
brain chemistry imbalances. avoid direct skin exposure to bright sunlight.
Allow
If you experience light sensitivity or other unpleasant
Melatonin: Melatonin is a human hormone that is increasingly popular as a supplement to promote sound sleep,
especially in people who travel between time zones or who work odd hours. experience side effects such as nervousness and increased insomnia. this article are likely to help you get a deep refreshing sleep, without side effects.
Herbal Formulas for Insomnia
A Calming Tea Blend: Linden flowers (1 part), Hawthorn flowers & leaves (1 part), Chamomile (2 parts), Catnip (1
part), Lemon balm (1 part), Wintergreen (1 part), Stevia herb (1/8 part).
Bedtime Tea: Valerian (30%), Linden (20%), Kava kava (20%), Chamomile (20%), Catnip (10%).
herbs to boiled water and cover. Finally, sleep pillows made of equal parts of hops, lavender, and chamomile and bath salts containing relaxing
essential oils both help promote sleep and are available in some health food stores
Chronic insomnia is a major health problem and if you suffer from this frustrating and debilitating condition, you
Simple lifestyle changes can help to restore better sleep
The following lifestyle changes can encourage better sleep:
night's sleep. Also drinking coffee, tea, cola or cocoa can also affect sleep patterns. Chamomile tea is a good,
relaxing substitute.
Meditation, yoga, deep
influence. Lavender can even inhibit
Other relaxing essential oils
* A totally darkened and quiet room is vital for beneficial sleep as a night light or outside lighting can
affect melatonin production in the brain and upset sleep patterns. Extended night-time exposure to light by staying
tension. Rooibos tea relaxes the nervous system and promotes healthy sleep due to its sedative effect. powerful sleep inducer and chamomile gently reduces muscle activity and eases anxiety. action, and lemon balm is a mild tranquilizer and calms the digestive system. Other useful herb are passionflower
