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Take a chill pill with passionflower

Passionflower is a vine common in the southeastern United States. German regulatory authorities allow passionflower to be labeled for “conditions of nervous anxiety.” And while the degree of effect is dependent upon the dose, numerous medical practitioners in Europe confirm the plant’s safety and effectiveness. Researchers found that the flowers and roots had much less activity than the stems and leaves, suggesting the roots and flowers should be removed prior to manufacturing a product, such as a tea or tincture. German health authorities list the dose at 6 grams (a dropperful, or a little more than a teaspoon) of the herb per day in an infusion (tea). Passionflower makes a good supportive ingredient to combine with chamomile tea before bedtime.

Lemon balm: Pleasant and calming

Lemon balm is another favorite herb for a soothing bedtime tea. Traditionally, the herb was used to treat a nervous heart, nervous stomach and to relieve insomnia. Recent studies and traditional use have suggested that lemon balm and its essential oil may play a role in improving cognitive disorders. A recent randomized, double-blind, placebo-controlled study examined the effect the herb had on cognition in 20 healthy volunteers. The study found that a single dose of 300, 600 or 900 mg of a lemon balm extract at seven-day intervals produced a feeling of calm, according to a mood scale. Even the lowest dose created a feeling of calm, helping to support traditional claims. The herb should be taken after an evening meal and once more before going to bed. Add about 2 teaspoons of the ground leaves to a cup of steaming hot water. Sweeten with a little honey, if desired. Lemon balm’s pleasant, warm, lemony flavor makes it a delicious tea.

Chamomile: A perennial favorite

If I’ve had a big evening out on the town, with a trip to a favorite restaurant followed by a stop at a local coffee shop for an espresso and dessert, I have an overstimulated central nervous system and an overstimulated digestive system, as well. I’m looking for two results: Calm my mind and calm my digestion. In this case, I turn to a warm cup of chamomile tea before bed. The most widely used chamomile is the annual herb known as German or Hungarian chamomile. The German name of chamomile translates into “capable of anything,” and in Western Europe, chamomile is as highly regarded as ginseng in China. Well established as a soothing medicinal herb, an infusion using a heaping tablespoonful of dried chamomile flowers steeped in a cup of water makes a good tea.

Traditionally, chamomile is used to treat mild sleep disorders, especially in children. Although its use as a sleep aid is not well supported by human studies, some pharmacological studies show it has a mild sedative effect.

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