I occasionally take a sleeping pill for insomnia, but it leaves
me sluggish and mildly depressed the next day. Still, it's better than
staying up all night worrying about about my job, which can get pretty
intense. Is there an effective natural remedy that might help?
Several calming herbs seem to help ease sleeplessness and
anxiety, including chamomile, passion flower, and—my favorite—valerian.
The herb was used for insomnia in ancient Greece, but only lately have
we begun to understand its pharmacology. Valerian's purported sedative
properties may be due to compounds called sesquiterpenes and
valepotriates. Both compounds appear to lock into brain cell receptors,
or sites, that fit GABA, a neurotransmitter that calms the nervous
system.
A 1989 study performed at the Institute of Pharmaceutical Biology
in Germany found that valerian weakly binds to the same GABA receptors as
Valium. Unlike Valium and similar agents, however, physical dependence on
valerian does not seem to develop.
In another study, researchers compared valerian to Halcion, a
frequently-prescribed sleeping medication. They found that the herb was
just as effective as the drug in relieving insomnia.
Still, much more work needs to be done to find out whether valerian
is a widely effective remedy for insomnia. As the U.S. Pharmacopeia (a
reference guide that sets standards for drugs and nutritional
supplements) has noted, there isn't a wealth of genuine scientific
evidence backing up such claims. One problem: many of the studies
performed so far have been poorly designed.
In my own practice, while I often recommend the herb for patients
with mild or intermittent insomnia, I usually advise that they make
changes in their diet and lifestyle, as well. It's important to eliminate
sugar, junk food, and caffeine (in coffee, tea, sodas, and chocolate),
and to follow a regular aerobic exercise program, since exercise can be
very helpful in regulating sleep patterns.
Tags:
alternative medicine,
ancient greece,
brain cell,
caffeine in coffee,
calming herbs,
cell receptors,
coffee tea,
gaba receptors,
halcion,
insomnia,
intermittent insomnia,
natural remedy,
nutritional supplements,
passion flower,
pharmaceutical biology,
physical dependence,
regul,
sedative properties,
sleeping,
sleeping medication,
staying up all night,
study researchers,
supplement,
valerian
