We would suggest the following herbs:
Valerian root: Acts as a sedative and improves the quality of sleep. It also helps with cramps, headaches, muscular and joint tension. *Capsules*. Tea: ¼ – 1tsp into hot water, steep for 5-10 minutes, strain and drink. Repeat 3x per day. Take it for 2-6 weeks until sleep is balanced. Then slowly lessen the dosage, so as not to shock the body again and to avoid setting off anxiety.
Hops: Often combined with Valerian, is very helpful to enhance the quality of sleep. It also lowers cholesterol, has antibacterial properties, aids digestion and relieves irritability. 1g of powdered extract 3x per day. Also found in alcohol-free beer. Avoid if you suffer from hormone-sensitive conditions.
Chamomile: A calming, peaceful herb that promotes relaxation and sleep. It has added benefits of aiding digestion, healing the skin, relaxing the muscles and alleviating headaches. Tea: Use 1tsp dried chamomile flowers, brew it in hot water for 5-10 minutes, strain and drink. Prepared tea bags are available in shops. Aromatherapy~ into 10ml sweet almond oil, add 5 drops of chamomile Essential Oil. Rub your hands together and inhale the aroma. (Once a patch test is done with a small application onto the inside of your arm, after 24 hours if all is well. You can then rub that oil over the body/shoulders as required *Capsule / Tablet or Supplement*. Do not overdose on dosages, may cause nausea/vomiting. Avoid use if you have a hormone-sensitive condition.
Passionflower: Has a very calming effect. Brings about feelings of relaxation and sleepiness. It also helps with anxiety, pain, muscle spasms and inflammation. *Capsules 90mg * Tea * Liquid dose 10-30 drops before bedtime. Only take it for 2 months at a time. Avoid if breastfeeding/pregnant. Avoid if taking medications, blood thinners or anti-depressants
Lavender: A beautiful smelling herb with a calming effect that induces sleep. Also helps relieve pain, improve blood flow, ease abdominal discomfort, relieve headaches, eliminate bruising and heal burns. The list is endless. And it can be safely used, neat on the skin for sores, burns and bites. 1 drop on your pillow. About 5 drops into an aromatherapy diffuser and placed in your bedroom. Blend 5 drops into 10ml of sweet almond oil. Apply a little dab to your forehead and cheeks. Use dried lavender to make tea, steep 1tsp into hot water for 5-10 minutes, strain, and drink. Use dried lavender to make scented bags.
Ginseng: Promotes sleep and improves immunity. It raises energy levels, fights stress and treats impotence. 800mg-2g powdered ginseng per day. *Tincture* 10 drops 3x per day. Take for up to 3 months at a time. Have a 1-week break and then repeat.
– Listed by Sharon Olivier, February 2021
2 teaspoons of cocoa, hot water, honey and a pinch of cayenne. Add a little almond milk for better taste. – Listed by Brenda Faught, 12 October 2020
Compounded Melatonin. – Listed by Jo Bartholomew, Australia, December 17, 2017
The two best natural sleep aid treatments are valerian and melatonin. Valerian is a sedative herb that has used for centuries to address insomnia. You can find standardized extracts in health food stores and pharmacies. Take one to two capsules a half-hour before bedtime. Melatonin is a hormone that regulates the wake/sleep cycle and other daily biorhythms. Try sublingual tablets (to be placed under the tongue and allowed to dissolve); take 2.5 mg at bedtime as an occasional dose, making sure that your bedroom is completely dark. A much lower dose, 0.25 to 0.3 mg, is more effective for regular use.
Sourced from Dr. Weil, December 16, 2017
We would suggest the following:
- Lavender Essential Oil
Massage – Buy a base oil: coconut, sweet almond, grape seed for example. If you have 20ml of base oil, add half the amount of Essential Oil drops. In this case, you will add 10 drops of Lavender. Apply the blend over the chest, neck, shoulders, wrists, feet and any other areas, as required. Especially effective after a bath.
Bath – Your skin is the most absorbent part of the body. The heat of the bath assists in the absorption. There are 2 ways to do this:
- Diffusing 5 drops (maximum) of Essential Oils into a teaspoon of milk. Or a cup, if you would like more of a Cleopatra style bath. Use 5 drops of Lavender to relax. Add Epsom salts.
- Or simply add 5ml of your massage blend.
Close all windows. Soak for 15-20 minutes minimum. Avoid splashing in the eyes.
Diffuser/Burner – Add 5 drops of Lavender to a diffuser/burner for relaxation.
Inhalation – Add 1-2 drops onto a tissue/cloth and inhale as necessary.
Pillow – Place only 1 drop on your pillow to aid sleep.
** A patch test is required – 1 drop of aromatherapy oil to 4 drops of base oil. Apply a coin size amount to a patch of skin on the inner arm **
If sensitivity occurs, apply more base oil to soothe the area. Possibly avoid use for a further 10 days. If you wish to continue, dilute to ¼ of the original amount and test on a small area of skin. If there is no further reaction, continue with that dosage.
** Lavender is the safest of oils, if on a rare occasion you react, apply more base oil to the skin to soothe it and dilute the massage blend with more base oil **