CHAPTER THREE
NATURAL REMEDIES FOR SLEEP
Nature’s apothecary offers us an array of healing remedies that serve as powerful allies in our quest for well-being, including those that help us relax and invite in slumber. Here’s a guide to herbs, essential oils, and flower essences that may inspire better sleep.
Herbal Teas
Consuming botanicals for well-being is definitely not a new tradition; in fact, it’s one that spans across history and cultures. The oldest known compendium of herbs dates back to approximately 3000 BCE, and plant medicines have been used ever since in healing traditions the world over. Botanical medicine has become exceptionally popular over the past decades, widely available not only in a variety of stores, but also recommended by natural and conventional health-care practitioners alike. Some of the well-regarded relaxation-inspiring herbs include the ones below.
German Chamomile
An herbal remedy used for thousands of years, including for its sleep-promoting effects, its small flowers have a sweet, apple-like scent. Research has shown it to have sedative properties.
Hops
Well known for being an ingredient in beer, hops have been revered for their sleep-inducing as well as calming properties. The standard-bearer Commission E Monographs recognizes their use for addressing restlessness and sleep disturbances.
Lavender
With a research-supported stellar reputation for its calming properties, lavender has also been found to benefit sleep; the Commission E Monographs lists it as an approved botanical for restlessness and insomnia.
Lemon Balm
Also known as melissa, lemon balm has anti-stress properties, and is included in many pharmacopeias for its sleep-promoting ability. As it grows wild in many gardens, it may make an easily accessible and low-cost sleep aid.
Passionflower
Its use as a sleep tonic goes far back, first documented when Spanish explorers discovered the Aztecs using it for this purpose. It has been found to increase levels of the neurotransmitter GABA, which may account for some of its relaxing properties.
Valerian Root
One of the best-researched herbs for sleep disturbances, valerian was recommended for this benefit as far back as the second century CE by the esteemed physician Galen. It’s often combined with other soporific herbs, such as passionflower and hops.
HOW TO USE HERBS
While herbs are available in tincture and capsule forms, making an herbal tea can be lovely. After all, the ritual of drinking something warm before bed can be very relaxing in and of itself. Ready-made tea bags are often a convenient way to enjoy a cup of tea. And yet, you may find that there are times when making your own with loose herbs elevates the ritual experience. To do so, you can either add them to a muslin tea sachet, or use a bamboo or metal tea strainer. In general, add 1 tablespoon of fresh herbs to 1 cup (240 ml) of boiling water and steep for about 5 minutes. The only exception is valerian; since you’re using the root part, it takes longer to diffuse, about 10 minutes. Speaking of valerian, as it doesn’t have the most endearing of fragrances, you may want to add other herbs to the mix when making a tea from it.
NOTE: As with all herbs, check with your health-care practitioner before using these to make sure none are contraindicated with any medicines you are taking or any health conditions you have.
Essential Oils
Aromatherapy is a holistic healing art that uses essential oils, aromatic concentrates distilled from the flowers, roots, fruit peels, barks, and resins of plants and trees. Different fragrances have unique properties, including their ability to inspire distinct feeling states; when we consider that the olfactory centers are directly related to our limbic system, a part of the brain associated with our emotions, the ability of scents to inspire different moods makes sense. The best way to enjoy aromatherapy is by using high-quality natural essential oils; synthetic versions of fragrances do not offer the same benefits.
ESSENTIAL OILS TO CONSIDER
Here are several essential oils that may inspire your sleep. Since scent is a personal preference, smell different ones — and the same one from different companies — to determine those that best resonate with you. (Find ways to keep your essential oils at hand, yet at the same time out of the reach of young children and pets.)
Bergamot
From the rind of the eponymous citrus fruit, bergamot essential oil has a joy-inspiring scent that can be quite centering.
Clary Sage
With its sweet and euphoric fragrance, clary sage may be of particular interest to women whose sleep disturbances are related to the sway of their hormones.
Damask Rose
While damask rose is on the more expensive side, the luxurious fragrance from this exquisite flower may help promote better sleep quality.
German Chamomile
This oil, from the flower that is well known for its calming tea, has a blue color and a soothing yet uplifting scent.
Jatamansi
Also known as spikenard, jatamansi, when diluted with massage oil and rubbed on the feet, is said to promote nighttime relaxation and curb insomnia.
Lavender
This popular oil has stress-reducing properties, may elevate melatonin levels, and has been found to enhance sleep quality.
Ylang Ylang
An essential oil that has a sultry and buoying scent, ylang ylang is thought to reduce tension, with people noting it inspires a more positive outlook on life.
HOW TO USE ESSENTIAL OILS
There are various ways of using essential oils, including:
Topically
Add several drops of essential oil to a carrier oil, such as one made from almond, jojoba, apricot kernel, or your favorite type. While this can be used for massage or moisturizing, it’s also the best way to apply most essential oils. That’s because the oils are so concentrated and may cause sensitivity reactions if applied directly to the skin in an undiluted fashion.
In the Bath
Place some Epsom salts in your hand and add a few drops of essential oil to it. Mix together and then add to bathwater. The salts will help the oil disperse in the water.
In a Mist
Add 12 drops of an essential oil to a 1-ounce (30-ml) glass bottle that features a mister top. Fill with filtered water. Shake before using and spritz your body or environment as desired.
In a Diffuser
Diffusers are devices that disperse small droplets of essential oils in the air to fragrance a room. You can also get diffusers that can aromatize your car.
Flower Essences
While flower essences are also derived from botanicals, unlike essential oils, they have no fragrance. Rather, they are natural elixirs made from flower-infused water, which work on an energetic level to restore mental and emotional balance. Each one addresses different personality characteristics and/or unique constitutional temperaments. While there are likely thousands of different flower essences, many people are introduced to this system of healing through the use of a popular formula of five Bach flowers, known as Rescue RemedyTM, that is used to alleviate acute stress. There are numerous flower essences that may inspire sleep, each targeting a different underlying reason that may be keeping us from the Land of Nod. These include the following.
Aspen
There are times when worry keeps us tossing and turning, and yet we can’t quite pin down the source of our disquietude. If it’s hard to fall asleep because of a vague sense of dread and fear — the cause of which seems diffuse and not readily identifiable — consider Aspen flower essence.
Mimulus
If you’re readily able to zero in on the cause of the fear and upset that’s keeping you from getting your forty winks — whether it’s a thunderstorm, tomorrow’s staff meeting, a health concern, or something else recognizable — consider Mimulus flower essence.
Red Chestnut
If you need some compassionate detachment because you’re finding yourself staying up at night worrying about something for someone else — whether it’s your partner’s job security, your aging parent’s health, or the current whereabouts of your teenager — consider Red Chestnut flower essence.
Vervain
There are times when a day of adventure and possibility still has us so revved up when we hit the pillow that we feel too overexcited to sleep. If an abundance of enthusiasm for something in your life has you wound up and you want to wind down, consider Vervain flower essence.
White Chestnut
That racing mind? Those merry-go-round thoughts? While they can take us off our A game during the day, they can also create a barrier that keeps us from falling asleep. If you want a way to center and calm your chattering mind, consider White Chestnut flower essence.
HOW TO USE FLOWER ESSENCES
Flower essences can be used either orally or topically. If you want to use them orally, the recommended dosage is usually four drops of each essence four times a day. You can take them straight from their container, add them to a cup of water, or put them in a glass dropper bottle filled with filtered water. Diluting a flower essence in water will not dilute its potency. Most flower essences are made in a base of alcohol, so take this into consideration if you are alcohol-sensitive or you’re giving them to children; you may be able to find ones that are instead made with a glycerin base. If you want to use the flower essences topically, you can apply them to your skin or add them to a bath. You can also place four drops of each in a mister bottle filled with water (and an essential oil, if you’d like) and spritz yourself or your environment several times each day. Flower essences can be purchased at holistic pharmacies, natural food stores, or through natural health practitioners who work with these healing agents.
