herbal advisor
snooze tonight
By Lisa Turner
5 science-backed botanicals to help you sleep
T
influence GABA and encourage calm, relaxation, and sleep. A number of studies show that kava eases anxiety, reduces the time it takes to fall asleep, and improves sleep quality and duration. Heavy kava use has been linked in some reports with liver toxicity, although other studies have refuted that finding, and some research suggests that the toxicity is related to products that incorporate stems and other parts of the plant in addition to the roots. Buy yours from a reputable source, ideally one that’s been third-party tested for purity.
ossing and turning all night? You’re not alone. As many as 70 million Americans suffer from sleep disorders, and roughly half of all adults experience occasional bouts of insomnia. That’s a problem: studies link lack of sleep with increased risk of heart disease, depression, Alzheimer’s disease, and other health issues. Reduce your risk, and get ready to crash, with these 5 supplements that guarantee you’ll snooze. 1. Lavender, a flowering plant prized for its volatile oils, has long been used to promote calm and sleep. It’s high in linalool and linalyl acetate, compounds thought to reduce anxiety by interacting with neurotransmitters and the parasympathetic nervous system, the part of the nervous system associated with rest versus activity. A number of studies show that lavender eases anxiety, stress, and depression, and inhaling lavender essential oil before bed can improve sleep quality and duration while enhancing morning wakefulness and vigor. In one study, an essential oil extract of lavender was more effective than placebo in treating anxiety, and those who used lavender oil showed significant improvements in sleep duration, sleep quality and the length of time it took to fall asleep. 2. Valerian, a perennial herb used for centuries to treat anxiety, stress, and insomnia, is rich in valerenic acids and valepotriates —compounds that are thought to promote sleep by influencing GABA and serotonin. A number of studies show that 300–900 mg of valerian taken before bed can shorten the time to sleep, increase total sleep time, reduce night-time waking, and improve subjective sleep quality. In one study, valerian worked as well as oxazepam a commonly prescribed drug
10
for insomnia, without causing grogginess the next morning. 3. Lemon balm (Melissa officinalis), a member of the mint family, is traditionally used to reduce stress and enhance sleep. It’s rich in a variety of active components, including flavonoids, polyphenolic compounds, and others, that are thought to influence GABA and impact other neurotransmitters to promote a sedative and calming effect. Studies show that lemon balm can calm anxiety and stress, decrease restlessness, and promote sleep. And in one study, lemon balm worked as well as triazolam (Halcion), a prescription drug used to treat insomnia. It may be most effective when used with valerian—some studies show that a combination of valerian and lemon balm significantly improved quality of sleep without causing morning drowsiness or “hangover.” 4. Kava kava, traditionally derived from the root of a Pacific island herb, has been used for thousands of years to treat sleep disturbances, especially those related to anxiety, tension, and restlessness. It’s rich in kavalactones, compounds that
5. Curcumin, the active compound in turmeric root, can promote sleep in several ways. Research suggests that up to 88 percent of people with chronic pain also have sleep disorders, and at least half of all people with insomnia suffer from chronic pain. A number of studies show that curcumin can ease arthritis and other kinds of pain frequently linked with disturbed sleep. Curcumin may also be effective in treating depression and anxiety, important if sleeplessness is caused by mood disorders. Because curcumin is poorly absorbed by the body, look for formulations that include piperine (black pepper extract), which has been shown to enhance absorption by as much as 2,000 percent. Ridgecrest Herbals DreamOn Zen with valerian, lemon balm, and lavender Gaia Herbs Sound Sleep with kava kava and valerian
Terry Naturally Curamin PM with curcumin
May 2020
HE_MAY20_HerbalAdvisor_JS.indd 10
3/22/20 6:43 AM
