Diet & Fitness

Herbal remedies have been used safely for centuries for insomnia. In modern herbal medicine, the leading herb for insomnia is valerian.⁷ Valerian root makes getting to sleep easier and increases deep sleep and dreaming. Valerian does not cause a morning “hangover,” a side effect common to prescription sleep drugs in some people.^8,9,10 A double-blind trial found that valerian extract (600 mg 30 minutes before bedtime for 28 days) is comparable in efficacy to oxazepam (Serax), a commonly prescribed drug for insomnia.¹¹ In a separate double-blind trial, the same amount of valerian extract was found to improve subjective assessments of sleep quality and certain aspects of brain function during sleep as well.¹² A concentrated (4–5:1) valerian root supplement in the amount of 300–600 mg can be taken 30 minutes before bedtime. Alternately, 2 to 3 grams of the dried root in a capsule or 5 ml tincture can be taken 30 minutes before bedtime.

A combination of valerian and lemon balm has been tested for improving sleep. A small preliminary trial compared the effect of valerian root extract (320 mg at bedtime) and an extract of lemon balm (Melissa officinalis) with that of the sleeping drug triazolam (Halcion).¹³ The effectiveness of the herbal combination was similar to that of Halcion, but only the Halcion group felt hung over and had trouble concentrating the next day. A double-blind trial found that a combination of valerian and lemon balm, taken over a two-week period, was effective in improving quality of sleep.¹⁴

Another double-blind trial found a combination of 360 mg valerian and 240 mg lemon balm taken before bed improved reported sleep quality in one-third of the participants.¹⁵

Combining valerian root with other mildly sedating herbs is common both in Europe and the United States. Chamomile, hops, passion flower, lemon balm, American scullcap, and catnip are commonly recommended by doctors.¹⁶ These herbs can also be used alone as mild sedatives for those suffering from insomnia or nervous exhaustion. Chamomile is a particularly good choice for younger children whose insomnia may be related to gastrointestinal upset. Hops and lemon balm are approved by the German government for relieving sleep disturbances.¹⁷ In a double-blind trial, the combination of valerian root and hops was significantly more effective than valerian root alone for treating insomnia.¹⁸

Several plants, known as “nervines” (nerve tonics), are used in traditional herbal medicine for people with anxiety, with few reports of toxicity. Most nervines have not been rigorously investigated by scientific means to confirm their efficacy. However, one study found that a combination of the nervines valerian and passion flower reduced symptoms in people suffering from anxiety.¹⁹ In a double-blind study, 45 drops per day of an extract of passion flower taken for four weeks was as effective as 30 mg per day of oxazepam (Serax), a medication used for anxiety.²⁰

Several plants, known as “nervines” (nerve tonics), are used in traditional herbal medicine for people with anxiety, with few reports of toxicity. Most nervines have not been rigorously investigated by scientific means to confirm their efficacy. However, one study found that a combination of the nervines valerian and passion flower reduced symptoms in people suffering from anxiety.²¹ In a double-blind study, 45 drops per day of an extract of passion flower taken for four weeks was as effective as 30 mg per day of oxazepam (Serax), a medication used for anxiety.²²

Other herbs that have been historically used to relieve pain (although there are no modern scientific studies yet available) include valerian, passion flower, American scullcap, Piscidia erythrina, and crampbark (Viburnum opulus).²³