Combinations of herbs may be particularly valuable for improving sleep quality, shortening the time of falling asleep and maintaining restful sleep. Green Tea has been found to lull the brain into quality sleep, perhaps as a consequence of the presence of
L-theanine. Table 2 gives a short overview of several herbs that are valuable for sleep management.
VALERIAN: sedative, anti-myoclonus, GABA breakdown inhibition, carminative, no hangover, adaptogenic
CHAMOMILE: calming, analgesic, anti-inflammatory, antioxidant, carminative
ASHWAGANDHA: nervine, adaptogenic, mild sedative, “Indian Ginseng”
PASSIONFLOWER: nervine tranquilizer
LEMON BALM: sedative, anti-spasmodic, nervine, value in depression, soothes gastrointestinal tract, anti-spasmodic
CATNIP: mild sedative, anti-anxiety
SKULLCAP: anti-anxiety without drowsiness, adaptogenic
HOPS: sedative-hypnotic, smooth muscle relaxation, close cousin of marijuana
Table 2: Herbs or botanicals that provide nutritional support for the body function of sleep, with a summary of their main effects and specific uses.
Melatonin is a sleep hormone that has been widely used in dietary supplements. Melatonin secretion by the pineal gland occurs with darkness and during sleep, in healthy people. It can be considered to be a “vampire hormone”. Melatonin has a decline in secretion with age. Studies show that Melatonin may shorten sleep induction time and reduce episodes of awakening, without necessarily increasing sleep time.
Clinical research indicates that Melatonin is valuable for individuals with irregular schedules or in the presence of jet lag. Tolerance develops and I do not recommend the use of this hormone as a single agent for sleep. The safety of Melatonin remains uncertain in high dosage. Documented problems with Melatonin use include fatigue, depression, elevation of blood pressure and interference with fertility. I do not recommend a daily dosage of Melatonin of greater than 2mg per day and smaller doses are effective when used in synergistic combinations with nutrients and herbs. Delaying the release of Melatonin in some formulations does not make sense because of the effectiveness of a small pulse dose in sleep induction.
There are several nutrients that star in the area of sleep management. Magnesium induces muscle relaxation and causes changes in brain waves associated with relaxation. Calcium has similar but more variable effects. Coral calcium carries many anecdotal reports of improving sleeping habits. Aminoacid supplements such as glycine and tryptophan may help sleep, but when used alone very large doses are required, with attendant safety concerns (e.g. at least 3 grams of glycine). 5 hydroxytryptophan is preferred over tryptophan. The role of B-vitamins in sleep management has been underestimated. The classic anti-stress combination of vitamins B3, B6 with folate are necessary for the synthesis of chemical messengers in the brain (e.g. serotonin).
Conclusion
Sleep problems are often overlooked in medical practice. Sleep problems cause many social, mental and physical disorders and drugs for sleep cause their own series of medical disabilities. Any ways of reducing the use of hypnotic drugs is emerging as an important public health initiative. The first line options for the management of simple sleep problems must involve lifestyle change and nutritional support, preferably with a good diet and synergistic supplements that can modulate the complex body functions of restful sleep.
About the author:
Stephen Holt MD is a physician and best-selling author of many books. His book “The Sleep Naturally Plan”, Wellness Publishing Inc., Newark, NJ 2003, is entering its second printing after 50.000 copies in circulation. This article is based in part on a keynote lecture given at the Anti-aging Society, Orlando, FL, April, 2006.
Resources:
Holt S., The Sleep Naturally Plan, Wellness Publishing, NJ, 2003
Kripke, D.F. www.thedarksideofsleepingpills.com
Library Search: www.ncbi.nlm.nih.gov/Pub/Med/