Hi'iaka's Healing Herb Garden

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Sweet Dreams with Sedative Herbs

Do you ever have "one of those nights" when you just can't sleep? Everyone has experienced this unpleasant and frustrating situation once in awhile, I'm sure. If you need an occasional helper in the sleep department, this month's column is for you. Please note that if you have chronic, frequent sleepless nights you should visit your health care provider.

Valerian Root Is the Classic Sleep Aid

Valerian (Valeriana officinalis) is one of my very favorite herbs. Although its name sounds a little like "Valium," the prescription sedative, it has no relationship to this pharmaceutical product. I haven't been successful growing Valerian in my hot, dry coastal climate, but I've heard that it grows in Hawai`i at higher elevations. It prefers an environment with full sun and moist, rich soil into which lots of manure has been dug. If anyone is growing it and can spare some fresh root, please contact me!

It's a pretty plant, with fern-like leaves that produce attractive clusters of delicate white flowers that smell a little like vanilla. But beware of the roots: the old herbalists' nickname for Valerian root is "old socks," so you can imagine what THAT must smell like!

A classic plant in English country gardens, Valerian has been known and used since medieval times in Europe. It is known as the strongest cerebral sedative, which means that it helps to calm your mind. It also quiets the nervous system. Sometimes I can't get to sleep even though my body is tired because I just can't turn off my brain: "and in the morning, I have to call so-and-so, and write such-and-such, and clean the bathroom," and on and on. That's when a shot of Valerian tincture is useful. I don't recommend tea because of the "old socks" factor, but tinctures go down a little easier, especially if you mix them with fruit juice. Valerian root is also available in capsules at drug stores and this form may be the quick and easy answer to occasional sleeplessness. I keep a bottle of Valerian capsules in my nightstand so it's convenient when I need it. Even if I take it at 2 a.m. I don't wake up with a "hangover." Valerian can also be helpful in relieving the pain of a migraine headache and relieving anxiety and muscle spasms.

Some Other Sedative Herbs

Two commonly found plants in Hawai`i also provide sedative benefits: passionfruit leaves (liliko`i) and kava kava (`awa) are familiar to many kama`aina and have been used traditionally to help you relax. Both of these are safe for occasional use, and kava is considered the premium herb for reducing feelings of anxiety. However, it can cause "epic" Technicolor dreams. When I first heard this and took it, I thought, oh good, "Gone with the Wind," but what I had instead was a Stephen King nightmare!

Chamomile is another traditional Western European and North American herb that is common in many relaxation formulas, such as Celestial Seasonings' "Sleepytime" herbal tea blend that you can buy at any grocery store. It's mild and tastes great.

Healthy Habits

In his book Herbal Remedies for Dummies, Christopher Hobbs mentions, "massage therapy, meditation and regular exercise are often helpful when dealing with sleep problems. Mineral supplements with 800 mg of calcium and 600 mg of magnesium, taken daily, help calm some of my patients and improve their sleep quality." Check out his great web site at www.christopherhobbs.com.

Sleep-Promoting Recipe

I call this tincture "Hilo Dreams," and use it often.

Use a glass jar with a tight-fitting lid, such as a canning jar. You can use a pint or quart-sized jar, depending on how much tincture you want to make. Tinctures typically last indefinitely when you store them in a cool, dark place, so don't worry about making too much.
Fill your jar about 1/3 full with these herbs (for a quart jar):
1/4 cup fresh or dried valerian root (if you are able to find fresh root, chop it up into small pieces: it is stronger than the dried variety and is preferred by herbalists).
1/4 cup passionflower (liliko`i) leaves, either chopped-up fresh leaves or dried.
1/4 cup dried chamomile flowers, unless you are growing it and have fresh plants: fresh is always best.
1/4 cup kava kava (`awa) root, cut and sifted if dry or minced if fresh.
Fresh fruit if you want it to taste better: fruit such as liliko`i, mango, or guava makes a wonderful addition to tinctures like this that contain "stinky" herbs like Valerian. A broken-up cinnamon stick, a few cloves, some rose hips or other ingredients help to make a better-tasting tincture.
Fill your jar with vodka or brandy, or you can use apple cider vinegar or glycerin if you don't want the small amount of alcohol that the tincture will provide. Let it sit in a shady spot in your kitchen for four weeks and shake it up every day. Then strain it and bottle it, making sure to stick a label on the jar(s) telling what's inside. If you want, you can sweeten your finished tincture with some molasses or honey at the end. Just pour in about 1/4 cup of either sweetener and then shake your jar well. Store it in a cool, dark place, like under your sink. When you need to take it, take three to four full droppers of the stuff, or about 1 tablespoon. You don't need to take it under your tongue: that practice comes from homeopathy and is not necessary for this type of herbalism.

Caution: as with any herbal remedy, be cautious about using large quantities of Valerian over a period of time, especially if you're taking highly concentrated tinctures. It has the potential of causing headaches and grogginess. I once read about a woman who tried to commit suicide by taking an entire bottle of Valerian capsules: they did not kill her, but she was very sedated for quite some time. So use common sense and only use it when you need it.