Have you found yourself waking up in the middle of the night unable to go back to sleep or laying in bed trying to get to sleep? Do you go to bed exhausted only to find that when you lay down and close your eyes your mind turns on to a myriad of thoughts that now keep you from your much-needed sleep? Do aches and pain or restless legs keep you awake?
The beautiful thing about Nature is she understands that there are many reasons a person cannot sleep and offers a whole playground of plants. We can mix and match these herbs as well so we get everything we need in one preparation.
Many of the herbs that are traditionally used to help promote sleep are called Nervines (feeds, nourishes and strengthens the nervous system). In addition, each herb also has their own unique gift i.e. calms anxiety, reduces pain etc. Let’s look at some of the most common and easy to find nervines.
Help promote mental calmness – chamomile, kava root, passion flower, lemon balm, lavender, and oatstraw.
Help decrease anxiety – chamomile, kava, lemon balm, passion flower, skullcap, St. John’s wort
Mild sedative – kava, valerian, hops, wild lettuce, California poppy
Muscle relaxer – valerian, passion flower, kava
Some herbs like valerian root may help you get to sleep faster while other herbs like passion flower may help you stay asleep longer.
Here is a little example of how this might look. Let’s say you cannot sleep because you have stress at work, sit in front of a computer all day which has caused back problems and you cannot settle your brain down to sleep. Using the list above you may want to mix your herbs into something like this:
Valerian root (muscle relaxer for your back, sedative to help quiet your mind)
Passion flower (mental calmness, anxiety, muscle relaxer)
Lemon balm (mental calmness)
Chamomile (antispasmodic, anti-anxiety, mental calmness, anti-inflammatory and taste good)
Let’s take a look at one herb specifically and see how to use it effectively. Lavender … everyone knows this plant, right? There are many ways to use lavender to calm and promote restful sleep. By simply inhaling the essence of lavender helps reduce your stress hormones and has a sedating effect. You could place a small bowl of lavender leaves (fresh or dried) by your nightstand to create a calm, peaceful bedroom. If you like to bathe and find that to be calming before bed, put some lavender buds in a large tea bag and float in your tub. Once you’ve submerged yourself in that warm water, your open body pores will welcome its relaxing nature. Using an essential oil diffuser is also effective in clearing the air continually, during the night. If you don’t have a diffuser, simply fill a spray bottle with water and several drops of lavender essential oil, shake, mist your room, your sheets or give a light mist to your pillow.
Roses are another plant with a very familiar floral scent, which has been shown to reduce stress, anxiety and relax your senses. One popular way to use roses to promote good sleep is to do a footbath. Simply fill a basin with warm water and a few drops of rose essential oil (and maybe add some dried rose petals), swish to mix oil and water, and submerge your feet for a 20-30 minutes foot soak. A wonderful combination that would assure you of a good night’s sleep would be to sip on a cup of chamomile tea while soaking your feet. Should we say good night?
These, like all whole plant herbs, are filled with vitamins, minerals, nutrients, trace minerals, free radical scavengers, antioxidants… They are YOUR birthright and they are here to help heal your mind, body and spirit so feel free like a child and go out and play in their amazing playground. Mix and match them and find the combination that works best for you. You are beautiful and unique so if one herb or combination doesn’t work as well as you like, try another or stop into your local herb shop and talk with their herbalist to get started.