Sleep: A Holistic and Natural Approach

Have you ever been really tired and ready to go to bed, but once you're under those nice, warm covers, your mind decides to go into overdrive-racing from topic to topic, thinking about all the things you did that day, or have to do tomorrow?

Well, I have. And we're not alone. More than 67 million Americans also have trouble falling to sleep at night. So that's one in three. You may say, "Wow, that's me!"

I've always said that Mother Nature provides us with everything we need -- including a good night's sleep.

Top 10 Simple Solutions for a Better Night's Sleep

If it's sleep you're after, but you'd like to avoid the negative effects of drugs, in addition to herbal remedies, some lifestyle changes might just be the ticket.

1. Exercise regularly to reduce stress hormones. But do not exercise shortly before bed (within two hours of bed time).
2. Avoid heavy meals before bedtime, choosing a light snack instead.
3. Use earplugs, window blinds, heavy curtains, or an eye mask to help keep noise and light to a minimum.
4. Keep your bedroom well ventilated, and at a comfortable temperature.
5. Reduce intake of caffeine during the day, avoiding completely four to six hours before bedtime.
6. Do not succumb to the temptation of a late afternoon nap.
7. Stop working on an involved task an hour before bedtime to calm your brain.
8. Avoid discussion of hot topics right before bedtime.
9. Keep pets outside your sleeping area if you can.
10. Practice a relaxation technique like meditation or progressive relaxation.

Herbs that Support Better Sleep

Valerian

Valerian (Valeriana officinalis) has been traditionally use as a relaxant herb. This is because it has a calming effect on the nervous system. It seems to work quite well, helping a person to go off to sleep, but its effect does not last very long, so it will not really improve the quality of sleep, but will help you go off to sleep. So if you need that little extra help to turn off the brain and falling asleep, then Valerian is the herb for you.

Herbs may affect people differently, so you may want to try different combinations until you find the one that works for you.

Interestingly, Valium and Valerian both work on the same brain receptors, and both modulate the neurotransmitter, GABA(Gamma Aminobutyric acid). The activity comes from the root of the herb, and Valerian can be consumed as a tea, although it does not have a pleasant taste that very few people can tolerate. My suggestion would be to take it in a capsule; it works well that way, though it might take slightly longer for it to take effect.

On a positive note, Valerian does not interact with alcohol, and has a great safety record.

Stress is usually the culprit, and stress is a common thread the binds us all together. Who doesn't have any stress? If you take your worries to bed at night or just can't turn off your brain, try some natural herbal therapy from Mother Nature. She's very smart, and has provided us with everything we need to be healthy and happy, including getting a good night's sleep.

So if your body is weary and your brain is in a fury, get some Valerian in a great big hurry!

More Information:

• Organic Valerian Vegetarian Capsules
• Organic Valerian Extract 
• Organic Valerian root c/s
• Valerian Hops Vegetarian Capsules
• Alcohol-Free Valerian Hops Glycerite

Skullcap

If you awake in a couple of hours, there are several other herbs that can be used in combination with Valerian to improve quality and duration of sleep. My favorite is Skullcap. Skullcap (Scutellaria lateriflora) is actually a nervine, but for me it seems to work well when combined with Valerian.

Skullcap is well known among the Cherokee and other Native American tribes as a strong medicinal herb. One of the more commonly used herbs for relaxation, Skullcap is a nervine, meaning that it affects the central nervous system. It's been traditionally used for the treatment of a wide range of nervous conditions--from trouble with sleep to anxiousness. Because Skullcap has a calming effect on most people, it's also been successfully used for those withdrawing from barbituates or tranquilizers. It's an herb that is quite aptly named, really, if you think about it being a comforting little cap for the skull. 

Here are a few others that you may want to try: Passionflower, Kava, Hops, California Poppy, and Chamomile.

More Information:

• Organic Skullcap Vegetarian Capsules
• Organic Skullcap Extract 
• Organic Skullcap herb c/s

Can We Help?

Natural Sleep Enhancers and Supporting Herbs

With a few adjustments to your daily and bedtime routine, combined with a little assistance from Mother Nature in the form of Valerian, you will hopefully be sleeping like a baby in no time.

 

*Statements herein have not been evaluated by the Food and Drug Administration, and are not intended to treat or diagnose any disease or health condition. It is also recommended that patients check with their doctors before taking herbs, to ensure that there are no contraindications with prescription medications.