Insomnia: Wake up to Ten Simple Solutions

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Reishi’s active ingredients include polysaccharides, which stimulate the immune system, and triterpene acids, which reduce high blood pressure, among other things. The health benefits of this herb have been demon­strated in many studies, both in the lab and clinic, which gives me great confidence in it.

Dose: Three 1-g tablets of the mushroom taken three times a day. So far, experimental studies indicate that reishi is generally safe to use, although there are few reports on its long-term use. (For more about reishi, see page 53.)

One way to avoid mind-churning insomnia is to abide by the twenty-minute rule: if you lie in bed for more than twenty minutes and can’t fall asleep, get up and do something.

5. Hops (Humulus lupulus) have been used as a sleeping aid for centuries. The volatile oils of the dried fruits have a significant sedative action. Hop tea can be taken to relieve stress during the day or just before bedtime, or the strobiles can be stuffed into a little sleep pillow, where their fragrance will be released whenever you turn your head.

Dose: Use about 1 heaping teaspoon of whole hops for every cup of boiling water to make a tea. Hops have been shown to be generally safe, although some people have experienced allergic reactions. The German Commission E recommends a daily dose of 1/2 g, which actually is a goodly amount of this herb, as it is very light in weight.

6. Valerian (Valeriana officinalis) is another herb familiar to insomniacs throughout history. Although beneficial in inducing sleep, it can be mildly habit-forming, with stronger doses needed over time. I therefore recommend taking it only for short periods (up to one month) or occasionally when sleep disturbance is serious. A group of chemicals called valepotriates and valerenic acid have been shown to depress the central nervous system. Valerian is also antibacterial and antidiuretic and lowers blood pressure.

Dose: To help you sleep, take a dose of 300 to 400 mg of valerian product standardized to 0.5 percent essential oil about one hour before bedtime. While valerian is generally considered to be safe, to err on the side of caution, pregnant women should avoid using it.

7. Nineteenth-century medical practitioners used skullcap (Scutellaria lateriflora) to treat chronic fatigue syndrome and fibromyalgia (pain in the muscles, ligaments, and tendons). Its calming action is mainly due to the component scutellarin, which is an antispasmodic.

Dose: I generally use this herb in combination with reishi, hops, and valerian or alone as a tincture of 15 to 40 drops two to three times daily. Skullcap leaves can also be used in an herbal sleeping pillow. In Chinese tradition, 1 to 3 teaspoons of the root for every cup of water are used to make a tea (start with boiling water and let simmer before drinking). No health hazards have been linked to skullcap.

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