Herbs can be very helpful in promoting a deep and restorative sleep. Most plants used for this purpose are in the ‘nervine’ category of plants: herbs that effect the nervous system. Even though we speak of herbs in general terms regarding their effects on people, it is always an individual case. This is especially true with nervine herbs.
My own personal favorite herb combination for improved sleep is equal portions of Skullcap (Scutellaria laterifolia) and Passionflower (Passiflora incarnata) tincture. Take a small amount in the evening when the day’s work is done and a slightly larger amount again at bedtime. This alcohol extract can be kept on the night stand and taken during the night if falling back to sleep is difficult.
The amount of tincture required to be effective also varies according to the individual. Most people find between 2 – 5 ml to be effective. (5 ml = one teaspoon). It is always a good idea to start with a small amount and increase if appropriate.
A common mistake people make when using herbs to relax or as a sleep aid is to depend entirely on the herbal formula. It is preferable to use as many strategies as possible to achieve optimum results. Being mindful of our evening activities is one approach.
In the modern world, so much is 24/7: phones, texting, web-surfing, Facebook, emails, TV, work, shopping… the list is endless. People are going full speed with minds engaged and the nervous system stimulated up to the final moments before going to bed. It is asking a lot of the herb to create instant relaxation after many hours of high mental activity.
Many traditional cultures have relaxed evenings as part of their daily schedule. In the early 90s, we lived in an older neighborhood in downtown Tokyo, Japan. Even in the middle of this fast-paced, modern, electronic-oriented culture, this particular area still had the neighborhood bathhouse. People would walk to this gathering place each evening after dinner to soak in the hot waters, relax and visit with long-time neighbors and friends.
This activity signaled the end of the work day. The nervous system was no longer stimulated!
Other cultures go to a cafe or pub in the evenings. Some eat a late dinner, then visit with family or friends until it is time to retire. Our hunter-gatherer ancestors sat around the campfire after sunset and told stories.
All these traditions encourage a gradual relaxing in the evening, after the work day is over. There are a few hours to come down from the stimulation of the nervous system during the day. These are wonderful traditions that promote and encourage deep and rejuvenative sleep.