© 1997 - 2006 by Herbal Advantage, Inc.
131 Bobwhite Road, Rogersville, Missouri, 65742, USA
Telephone: 417-753-4000 or 800-753-9199, Fax: 417-753-2000
Last Updated: 10/03/2005
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| Vol. 1, Issue 4 |
Insomnia varies in its severity. Transient insomnia lasts only a few nights and is often the result of excitement or minor stress. Short-term insomnia persists for a couple of weeks and stems from major stress or illness. Chronic insomnia is a long-term disorder with many contributing factors, including physical illness, depression, poor sleeping environment, and lifestyle.
Check Diet and Lifestyle Basics
An occasional case of insomnia could be related to poor dietary or lifestyle choices. The stimulant effects of caffeine can disturb sleep patterns for many hours past the last dose of caffeine. Aside from coffee, other sources of caffeine include tea, chocolate, many soft drinks, and some over-the-counter medications.
Foods rich in carbohydrates can act as a mild sleep aid when eaten right before bedtime. Bread, crackers, or other carbohydrate sources increase levels of serotonin in the brain, which in turn promote sleep (Metabol 1992;41:137-40).
For many people, insomnia is triggered by psychological and emotional stress. To complicate matters, stress itself contributes to insomnia, so a vicious cycle of worsening sleep deprivation can develop. Relaxation should be the first ingredient in a successful formula for a good night’s sleep. Exercise is one way to reduce sleep-interfering stress.
The Sleep Hormone: Melatonin
The hormone melatonin is secreted from the brain’s pineal gland and is one of the main players in the body’s circadian rhythm, which regulates our sleep/wake cycle.
Melatonin levels drop throughout adulthood; by old age, melatonin production is only one-fifth of that of childhood. In fact, some sleep disorder experts suspect that impaired melatonin production may be at the root of sleep difficulties in many older people (BMJ 1994;309:167).
A study published in the Lancet compared supplements providing 2 mg of melatonin with look-alike, but inactive, pills (Lancet 1995;346:541-4). Twelve older adults experiencing insomnia took melatonin nightly for three weeks and then were switched to the dummy pills for another three weeks. On the nights that melatonin was taken, these insomniacs reported significantly improved sleep quality and fewer night awakenings.
Other research confirms that melatonin given before bedtime helps alleviate insomnia by shortening the time it takes to go to sleep, reducing the number of night awakenings, and improving overall sleep quality (Neuropsychopharm 1990;3:19-23).
Experts suggest that time-release forms of melatonin best duplicate the way natural melatonin acts in the body. Take 1-3 mg of melatonin about one to two hours before desired bedtime.
Side effects from melatonin include (not surprisingly) drowsiness, but there are also reports of vivid dreaming, sleepwalking, and disorientation. Pregnant or breast-feeding women should not take melatonin supplements.
Additional Sleep Aids
A supplement called 5-HTP is closely related to the amino acid tryptophan and serves as a precursor to serotonin. Insomnia can be related to a tryptophan deficiency in the brain (Psychopharmacology 1986;89:1-7), in which case 5-HTP may provide a remedy for the deficiency. A scientific study reported that a 100 mg nighttime dose of 5-HTP improved duration and depth of sleep (Schweiz Bundschau Med (PRAXIS) 1998;77:19-23).
Some people taking large amounts of 5-HTP experience gastrointestinal upset or, less often, headache, sleepiness, muscle pain, or anxiety. Rarely, some 5-HTP supplements have been reported to cause symptoms resembling a disorder known as eosinophilic myalgia syndrome (EMS). 5-HTP should not be taken with antidepressants, weight-control drugs, other serotonin-modifying agents, or substances known to cause liver damage. Individuals with liver disease and those suffering from autoimmune diseases such as scleroderma should not take 5-HTP without consulting a knowledgeable health care professional.
Valerian root appears to work as a sleep aid by easing stress and exerting a mild sedating effect on the central nervous system. Valerian is non-addictive and only rarely causes side effects, such as mild stomach upset in a small number of people (Planta Media 1985;51:144-8). Valerian root supplements can be used in the amount of 300-400 mg taken about 30 minutes before going to bed.
Another herbal sleep aid, kava, also works on the principle of relieving the anxiety that can perpetuate insomnia. Kava supplements supplying the equivalent of 140-210 mg of the active component kavalactones are used.
Kava is non-addictive and has few adverse effects, aside from isolated reports of rash and upset stomach. Also, kava should not be taken by pregnant or nursing women, or anyone taking antidepressants or other drugs that affect the central nervous system (J Ethnopharm 1992;37:13-45).
There are many other herbs that have mild sedative effects, including lemon balm, lavender (used externally as an essential oil), passionflower, chamomile, catnip, wild oats, and hops. These are usually used in combination formulas.
Checklist: Now I Lay Me Down to Sleep...
Multi-vitamin/mineral Daily Amount
Melatonin 1-3 mg - time-release form
5-HTP 50-100 mg
Valerian 2 to 10 Capsules
Kava Kava 5 TO 8 Capsules
Chamomile 1oz per pint of water as tea
Ashwaganda 10 Caps / day on long term basis
Other herbs Lemon Balm, Lavender oil, Nutmeg, Passionflower, Catnip, Wild Oats,Scullcap, and Hops
In the book "Herbal Defense", Robyn Landis and Karta Purkh Singh Khalsa have a chapter on "Herbs for Depression, Addictions, Anxiety, and Insomnia". This chapter discusses nutrients, special foods, exercise and several other herbs.
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2. Be strict with yourself. Establish a bedtime and a waking-time and stick to it.
3. Steer clear of sleep stealers, such as caffeine and alcohol for at least two hours before you go to bed (or if you are sensitive avoid these altogether).
4. Dim the lights an hour or two before your desired bedtime.
5. Investigate your sleeping environment for excessive light or noise that may interfere with your slumber.
6. Use your bed for sleeping; not for fighting with your spouse, paying bills, or watching television.
7. Be active during the day; daily exercise reduces stress, which in turn can help with insomnia.
8. Eat your largest meal at breakfast or lunch, not dinner.
You’ve Got to be Joking
Laughter is the opposite of stress when it comes to the immune system (Am J Med Sci 1989;298:390-6). Humor enhances the body’s ability to fend off viruses and foreign cells (Percep Motor Skills 1997;84:1296-8). Experts even contend that 100 laughs are the exercise equivalent of 10-15 minutes of aerobic activity, such as biking or rowing. There’s more: a good belly laugh is a sure-fire mood booster.
So remember to laugh every day, laugh often, and laugh with gusto.
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Discover Ancient Wisdom
Yoga is practiced in many different forms, but at its most basic level it involves stretching postures, breathing exercises, and some form of meditation or internal centering. Together, these elements of yoga promote fitness, flexibility, and relaxation. Yoga classes are offered through many colleges and community centers, and videotapes are even available to learn yoga techniques at home.
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Valerian
Valerian has been recommended by herbalists for digestive problems, insomnia, and nervousness for hundreds of years. The root of the valerian plant, which is native to Europe, is used medicinally. Today, valerian continues to be used primarily for insomnia, although anxiety can also be eased with the use of this herb.
What does it do?
Valerian root contains several components that contribute to the sedating properties of this herb. Valerian was put to the test in a group of 27 men and women suffering from sleep difficulties (Pharm Biochem Behav 1989;32:1065-6). The first night of the study, half of the volunteers were given a valerian supplement, while the other half unwittingly took an inactive pill. The next night the pills were reversed. On the night that the valerian supplement was taken, 89% noted sleep
improvements and 44% of these formerly sleep-troubled volunteers reported a perfect night’s sleep.
Research also reports that valerian improves the ability to cope with stress (Pharmacopsychiatry 1988;21:447-8), and, in combination with passion flower, may be a useful treatment for anxiety (Schizophrenia Res 1993;9(2):3).
How much should I take?
Valerian (whole root powder)
Valerian root. Because this herb is mild, you may need 5 to 10 capsules for anxiety or insomnia. Tinctures are also available (an appropriate dosage is 5 ml). For insomnia, take valerian about 30 minutes before retiring for bed.
Valerian is often used in combination with other relaxing herbs, such as lemon balm, hops, passionflower, or scullcap. Children (ages 6-12) can take half the adult dosage.
Are there any side effects?
Unlike prescription sleep aids, valerian does not interfere with the ability to drive or operate machinery (Zeits Allegmeinmed 1995;71:1215-21). Valerian is non-addictive and does not cause dependency.
Valerian has no known contraindications for use during pregnancy or lactation.
Do not take valerian with alcohol.
Although it is rare, valerian has been reported to cause mild stomach upset (Planta Media 1985;51:144-8).
Valerian bulk or Valerian capsules
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Vitamin C
Vitamin C is a water-soluble vitamin and a powerful antioxidant.
This vitamin is used by the body in the process of making collagen (the “glue” that strengthens many parts of the body, such as the muscles and blood vessels).
Vitamin C is needed for proper wound healing.
Vitamin C is a natural antihistamine.
Although vitamin C appears to have only a small effect in preventing the common cold, it reduces the duration and severity of a cold. When large amounts of vitamin C (that is, 1-8 grams daily) are taken at the beginning of a cold, it may shorten the duration of illness by up to 23% (Scand J Infect Dis 1994;26:1-6).
One study found that people with osteoarthritis receiving less than 120 mg per day of vitamin C from their diet (or supplements) had four times greater risk of a worsening of their condition within ten years compared to people receiving 500 mg per day or more of vitamin C (Arth Rheum 1996;39:648-56).
How much do I need?
Fatigue, irritability, easy bruising, and bleeding gums are early signs of vitamin C deficiency.
A daily amount of at least 1,000 mg per day is often recommended for this vitamin; however, much greater dosages are generally safe and not uncommon. Smokers have low levels of vitamin C, and require a higher daily intake to maintain normal vitamin C levels.
What foods provide vitamin C?
Excellent food sources of vitamin C include citrus fruits, broccoli, red peppers, currants, Brussels sprouts, parsley, rose hips, acerola berries,Amala berries, and strawberries. Note - Amala fruit form India has 20 to 30 times more vitamim C than Oranges, pound for pound.
Can I take too much vitamim C?
Individual tolerance to vitamin C is quite variable. Some individuals develop diarrhea after as little as 1,000 mg of vitamin C per day, while others are not bothered by many times this amount.
High levels of vitamin C can deplete the body of the essential mineral copper (Am J Clin Nutr 1983;37:553-6). When taking large amounts of vitamin C, make sure copper intake is also adequate.
Consult your doctor before supplementing with vitamin C if you have a history of kidney stones, iron overload, kidney failure, or a history of surgery to the small intestines. It is often suggested to take additional vitamin B with increased levels of vitamin C.
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New Herbs Now In Stock
Chinese Wolfberry Fruit
Nourishes and tonifies the Liver and Kidneys for patterns of yin and blood deficiency with such symptons as sore back and legs, low-grade abdominal pain, impotence, nocturnal emission, wasting and thirsting disorder, and consumption. Because this herb is neither hot or cold, it is commonly used in treating Liver and Kidney deficiency.
Now available in Whole berry.
Gugal Gum Powder
According to Ayurveda, it is used in rheumatism, arthritis, gout, nervous disorders, debility, obesity, bronchitis, whooping cough, skin diseases, and ulcers.
Now available in bulk powder or 660mg capsules.
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The herb St. John’s wort has been used by herbalists for thousands of years, but only recently has it been identified as a therapy for mild to moderate depression. St. John's wort may be taken as tea (1/2 oz of dried herb per day) or as capsules 6 to 12 per day. Even more recently, research has shown that severe depression also responds to this herb, although twice the dose is needed (Altern Med Rev 1998;3:18-26).
St. John's wort
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Searching for ways to push the longevity envelope? Then look no further than Age-Proof Your Body (William Morrow, 1998) by Elizabeth Somer, MA, RD. Including plenty of antioxidant-rich foods in your diet (translation: eat your fruits and veggies!) and taking antioxidant supplements are the cornerstone of a plan for living longer. It also makes sense to limit consumption of foods that generate free radicals (such as fried, processed, and high-fat foods) as well as meat and processed vegetable oils (a source of trans fatty acids). Instead, focus on longevity power foods such as cruciferous vegetables, soybeans, green tea, and garlic.
As Somer quips: “The anti-aging foods are easy to spot. They are the minimally processed, wholesome items that traditionally line the perimeter of your local grocery store.”
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- -Migraines, in some people, can be triggered by one or more of the following: aged cheeses, yeast, fermented foods, chocolate, artificial sweeteners, MSG, and other food additives.
- - Sweet Orange Essential Oil will clean gummed labels from jars. It will also remove the adhesive left after removing duct tape or masking tape.
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© 1997 - 2006 by Herbal Advantage, Inc. 131 Bobwhite Road, Rogersville, Missouri, 65742, USA |