Nutrition Washington DC

Summary

Many people with insomnia choose herbal remedies for treating their insomnia. Some, such as chamomile tea or lemon balm, are generally harmless for most people. Others have more serious side effects and interactions.

Melatonin is the most studied natural remedy for insomnia. A 2005 analysis of 17 melatonin studies found that melatonin significantly reduced the time to fall asleep (sleep onset) and the time spent asleep (sleep duration). However, there are no consistent standards on melatonin doses. Some research suggest that 0.3 mg may be the most effective dosage in many people with insomnia. However, higher doses may keep some people awake.

Valerian

Valerian extract form the root has been widely used around the world since the 17th century, and is especially popular in Europe for its sedative effects. These effects are attributed to benzodiazepine-like activity (meaning it affects the same receptor sites), which is how hypnotic drugs act on the brain. Most of the studies on valerian have been in individuals with sleep disorders and healthy volunteers, and several experiments do consistently indicate that valerian extract may decrease the time it takes to fall asleep, as well as enhance the quality of that sleep by increasing deep sleep. Common names for valerian include baldrian, radix, valerianae, and Indian valerian. It appears to be effective in both fresh/dried form and as a liquid extract.  

German Chamomile

Not to be confused with Roman chamomile (both from the daisy family), German chamomile has mild sedative effects similar to valerian and is most often found in teas. If you're allergic to daises, however, you might want to avoid this one. In addition, anyone allergic to ragweed, asters, or other members of this family or individuals taking anticoagulant medications should steer clear of chamomile.

Kava