Each year, approximately one out of every three adults experiences episodes of insomnia—difficulty falling or staying asleep. Insomnia may result from stress at work, school, or home, or from working nights or frequent traveling. Thirty to forty percent of women in menopause have difficulty sleeping; aging, in general, causes sleep patterns to change. Overuse or abuse of alcohol, caffeine, drugs, decongestants, bronchodilators, sedatives, or stimulants influences your ability to get sound sleep. About half of all cases of insomnia, however, can't be linked to any particular cause. If you are having difficulty sleeping and feel drowsy during the daytime, you should see a physician for a full diagnosis to rule out other possible physical or mental causes.

Establishing good sleep habits is the best way to avoid insomnia. A healthy diet and regular exercise are important, too. Massage and relaxation techniques may be helpful, as well as the following herbal remedies.

Herbs are generally available as dried extracts (pills, capsules, or tablets), teas, or tinctures. Unless otherwise indicated, teas should be made with 1 teaspoon herb per cup of hot water. Steep covered 5 to 10 minutes for leaf or flowers, and 10 to 20 minutes for roots. Tinctures are preparations made from alcohol (or water and alcohol), containing an herb strength of 1 part herb to 5 parts solvent or 1 part herb to 10 parts solvent.

• Chamomile (Chamomilla recutita): calms. One cup of chamomile tea before bed is often all that is needed to remedy mild insomnia. Note: While most people find chamomile soothing on their stomachs, it may cause gastric upset for some.
• Lemon balm (Melissa officinalis): promotes sleep and proper digestion. Take 1 cup tea or 30 to 60 drops of tincture one to three times a day. Take alone or with catnip (Nepeta cataria).
• Passionflower (Passiflora incarnata): calms and promotes sleep. Take 60 to 120 drops tincture (derived from the above-ground, or aerial, parts) one-half hour before bedtime.
• Valerian (Valeriana officinalis): promotes relaxation and relieves anxiety. Traditionally taken with passionflower and hops (Lupuli strobulus). Take equal parts of each herb in 1 cup of tea one to three times a day, or in tincture form, 30 to 60 drops one to three times a day. Note: Side effects of too high a dose of valerian include nausea and grogginess. Do not take hops if you are suffering from depression.
• Kava kava (Piper methysticum): reduces stress and promotes sleep. Take 15 to 30 drops tincture one to three times a day. Do not use for more than 3 months without medical supervision.
• St. John's wort (Hypericum perforatum): promotes sleep and relieves anxiety. Dose is 15 to 60 drops three times a day. Side effects may include a skin rash, increased sensitivity to sunlight, and gastric upset. Do not take St. John's wort if you are taking antidepressants.
• Jamaica dogwood (Piscidia piscipula): a particularly powerful remedy for sleeplessness caused by nervous tension and pain. Dose is 30 to 60 drops tincture just before bedtime. Jamaica dogwood works well in combination with kava kava, passionflower, St. John's wort, and valerian.
• Essential oils: lavender (Lavandula officianalis), rosemary (Roemarinus officinalis), and chamomile. Add 3 to 5 drops to a bath.

Be sure to talk with your physician or pharmacist to best determine which herbal therapies are for you. Some herbs should not be taken if you have certain medical conditions or are taking particular prescription medications.

Integrative Medicine Access: Professional Reference to Conditions, Herbs & Supplements. Newton, Mass: Integrative Medicine Communications; 2000.