I heard my friend, Bob, repeatedly say that he could “fall asleep on a picket fence.” After years of watching him, I was inclined to believe him. I won’t claim the picket fence myself, but sleep is fairly easy for me. Not everyone is so lucky. You may be one of the unlucky sort.
Sleeping and sleep tips have become ubiquitous. Everyone can recite “go to bed at the same time each night, and arise at the same hour each morning.” Like most things, I find there is a significant gap in how the recommendations work for different individuals in real life.
Popping pills is one way to approach this. It isn’t mine. Although I admit I know one person whose sleep is so poor that I was encouraged when she took that route, hoping she could regulate herself. Sleep’s restorative powers cannot be routinely shortened or skipped – and they can’t be overstated. Most complaints are from people simply sleeping less than they wish, or have the occasional bad night. Those bad nights are frequently triggered or accompanied by a very active and stressed mind.
The question? Do botanical remedies help in these situations of poor sleep or increased stress? Answer? Maybe —- if you find the appropriate one for you.
Perhaps a surprise, but as a rule, I don’t enjoy writing about herbs. There is too much information to leave out, condense or explain. Yet, I find myself doing just that (writing about botanicals) occasionally, at least more occasionally than I would like. I do it since one of the missions of Aging with Pizzazz is “the low-hanging fruit” and herbs can fit that category if used correctly and sparingly.
With this post, I hope to offer some highlights, and share my experience, knowledge or research of uses (and cautions) of a few herbs. Certainly, there are times when consultation with a knowledgeable doctor will be advisable, and other times when you will be your own best doctor (with a little extra reading).
I will crawl out on that infamous limb to say that at times it’s wiser to use a botanical remedy than a strong-acting pharmaceutical. The herbs can be a safe alternative as a minor remedy for a minor health issue. We might save the more risky – but more potent – script medications for serious situations. As a notice, I’m not including any concerns about consumption during times of pregnancy, lactation or taking birth-control pills. Most of our readers are beyond those needs and regardless of that, the overwhelming majority of herbs and meds come with a warning for this group almost as a matter of routine.
Secondly, the same old caveat about advice. I am not advising anyone in regard to their situation or needs. I sincerely suggest further reading, and would want any of you feeling uncertain about your own situation, to first check with the practitioner you most trust – and someone who at least knows a modicum about botanicals.
ALL the herbs included have supposed multiple functions; here I am addressing only stress and sleep. Where possible I will provide the usual recommended dosage and standardization levels (the key to better quality). [There is a helpful section to understanding Standardization at https://agingwithpizzazz.com/herbs-a-good-investment-or-a-waste-of-money/ ].
I have divided the chosen ‘sleep and stress’ remedies into categories; including 3 with some traditional warnings; 4 less worrisome and 5 milder. Feel free to scan or keep them as a reference for a later date. Remember that I am ‘picking and choosing.’ Sorry if YOUR favorite didn’t make the list.
Three (3) Herbs for Anxiety or Sleep
coming with Cautions
[and not for long-term use.]
1. Eleutherococcus, (eleutherococcus senticosus) often labeled as Siberian Ginseng. Not to be confused with Panax (Asian Ginseng) or Ashwagandha (Indian Ginseng).
Standardized to 0.2-0.4% eleutherosides. Dosage usually suggested as 300-400 mg of extract in 2-3 divided daily does.
Russians did good research on this in terms of reducing stress physically on the body and increasing stamina, as well as combatting harmful toxins (including chemotherapy and radiation). It’s also used for ‘Chronic Fatigue Syndrome’ (now known as SEID – Systemic Exertion Intolerance Disease).
Why did I list this under the cautionary herbs, despite its super powers? First, and foremost in this case, is that Eleutherococcus is primarily for physical and not mental stress. Because of that, taken too closely to bedtime, it can actually INCREASE insomnia. Secondly, safety issues are worrisome enough that this may warrant that ‘knowledgeable doc.’ Supervision is suggested for anyone with liver or kidney disease, increased blood pressure, cancers (with a hormone-sensitive component), or mental health issues. Mild and transient diarrhea has been reported
2. Bocopa (Bacopa Monniera), sometimes called Brahmi or Water Hyssop.
Standardization: 20% bacoside extract.
Typical dosage listed as 50-100 mg 3/day (for stress and anxiety). Not on an empty stomach.
Water Hyssop has at least a grade of B in evidence for reducing anxiety. [There is a great deal of research on-going regarding its cognitive enhancement, Alzheimer’s support and opioid dependence aid. Such claims are not yet clear, despite any hype.]
Taken on an empty stomach, it can cause cramps and nausea. Dry mouth and fatigue are sometimes present with regular use. It is probably safe to use up to 12 weeks – IF none of the related issues below apply.
Cautions. Because of its tendency to increase secretions, it could worsen several types of disorders: ulcers, asthma, emphysema, urinary tract obstruction. It can increase levels of thyroid hormones; avoid if you are taking any thyroid medications.
3. St. John’s Wort (Hypericum perforatum)
Standardized to 0.3% hypericin and /or 3-5% hyperforin.
Typical Dosages: 300-600 mg 3x/day.
I feel slightly guilty to put St. John’s Wort in this category and jump on the band wagon of caution.
Clinical studies have repeatedly shown its effectiveness for relieving mild-moderate depression, as well as SAD (seasonal affective disorder). It’s certainly helpful and was perhaps too popular, and too competitive with commercial anti-depressive meds. It may have gotten a bad rap in some ways.
It was taken widely for a while. Then US studies indicated a possible high of 25% incident of ADR (adverse drug reactions). It scared most people (and doctors) off any use. However, what we often forget to add is that its ADR incident rate is lower than most prescribed pharmaceuticals. If for some reason, St. John’s Wort appears your best option for stress or depression, it really does have to be monitored for at least a month into use. Otherwise, it would appear that if you take any meds (but especially tyrosine, narcotics, amphetamines, OTC cold/flu etc) it might be best if you just pick another herb.
Four (4) Less Worrisome Herbs
for Stress and Sleep
1. Ashwagandha (Withania Somnifera); sometimes called Indian Ginseng.
Standardization extract: 2-5% withanolides
Dosages typical: 500 mg. 2-3 x/ day. Tincture 2-4 ml / 3 x /day.
This is an Adaptogen. See chart at the end of my post ‘Adaptogens: Adapt your Attitude to Alternatives with Resistance Herbs. The chart has info and tea preparation directions. Ashwagandha is known to reduce anxiety. Generally, it has relatively few listed concerns but has a potential to stimulate thyroid hormones.
2. Panax Ginseng (panax quinquefolius). Sometimes called Asian Ginseng. Not to be confused with Indian Ginseng (Ashwagandha above) or Siberan Ginseng (Eleutherococcus, also above). They are all very different substances.
Standardization Extract: 4-7% ginsenosides. Dosages 100-200 mg/day.
While good for stress, too much can cause overstimulation and insomnia (one reason it is suggested to avoid caffeine with Panox G. use). The studies on Panox G. have not always been well designed (coming out more positive or negative than expected) and more are needed. However, at this time, caution should be taken (or talk with that Doc again) by those with uncontrolled high blood pressure, diabetes or are taking blood thinning medicine.
3. Kava Kava (piper methysticum).
Standardized to 70% kava lactones (some products in the US have much less, with as little as 30-50%)
Typical Dosage: 100-200 mg 2-4 x/ day for mild-moderate anxiety, tension and restlessness.
It is NOT slow-acting (unlike many herbs).
A member of the pepper family, it has gotten lots of attention due to ceremonial use by natives of the Pacific Ocean islands.
The German Commission E Monograph on Kava gives a warning concerning concomitant use of Kava with other CNS (central nervous system) depressants (such as alcohol, barbiturates, anti-depressant medications, St. John’s Wort). Basically too much calmative is not a good thing.
While Kava is fast-acting and quite effective for mild-moderate anxiety, the FDA issued a warning based on some rare cases of liver damage. Both the liver and the skin (‘kava dermopathy”) can be negatively affected with excessive use. General advice is given not to consume for more than a few days.
4. Valerian (valeriana officinalis)
Standardization: unclear. Potency to replicate study results: 0.5% volatile oil of valerian root.
Dosages used: 150mg 2-3 x/ day or 300-500 mg/one hour before bed.
Considered a non-addictive alternative aid for both insomnia and anxiety/stress. Study results are mixed and yet the remedy has been prescribed naturally for centuries. It’s used in Europe to ease withdrawal symptoms of discontinuing benzodiazepines (such as Librium). The German government has approved Valerian for treatment of sleep problems.
Valerian is often used with Lemon Balm or Passion Flower (also known to help mild-moderate anxiety and insomnia). Warnings include not taking with St. John’s Wort. Nor should it be taken long-term as there is some indication from USA that it could affect the liver.
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Five (5) Common, Helpful Herbs
for Sleep and Anxiety
In this section, standardizations of active ingredients are not listed since they either don’t exist or are unclear. Where possible, potencies have been addressed. Not as much clinical research has been done on these products to confirm effectiveness or safety, especially in the US. But all have been used as sleep aids for a long time, and as such tout evidence from common and traditional use. More studies would be welcome however, especially to determine which should be used for the first line of defense against insomnia.
Regarding that knowledgeable practitioner again, remember that it is standard fare to suggest she should be consulted if you are taking other medications.
1. Hops (Humulus lupulus)
Typical dosage: 200-300 mg/ caps 1-3 s/ day. Tincture 2-4 ml before bed.
This is an excellent sleeping aid, approved by the German government for sleep related problems. Smaller doses can be used during the day to ease anxiety, restlessness or tension. One of the major concerns is often stated as “can cause sedation.” Of course, in this situation, that’s a plus.
2. Green Tea (cameliia sinensis)
Typical dosage: 250-500 mg/day.
For anti-stress, use caffeine-free type and prepare as you would other leaf teas.
Green tea is considered mostly safe. Some sources list it as safe for 2 years consumed as tea IF in normal/low doses. Green tea can absorb iron from food, so those sensitive to anemia and not taking iron supplement may wish to avoid it. Most other concerns stem almost entirely from frequent use of Green Tea WITH caffeine (especially if high levels). So, it’s clear. If you want to avoid problems of Green Tea related to caffeine, drink caffeine-free types. And if you are struggling for more sleep, it’s a “no-brainer” that avoiding additional caffeine is sensible.
The Special Trio – Chamomile, CatNip and Lemon Balm
3. Chamomile (Matricaria recutita, the most common and researched form).
For active ingredients: 1-2% volatile oil of chamomile flowers.
Typical dosage: 2-3 g if encapsulated product. Tincture ½-1 tsp 3x day.
Home-brewed teas in the US are frequently too weak to be active; seek out European brands, which are superior for key constituents.
Claims for muscle relaxing effect. Widely accepted for mild sedating properties (although not as strong as Valerian or Passion Flower). Even rabbits can use it.
Although considered quite rare, some people with allergies to ragweed, asters or chrysanthemums can be affected by chamomile as well.
“I am sorry to say that Peter was not very well during the evening.
His mother put him to bed and made some chamomile tea;
and she gave a dose to Peter!
One tablespoon to be taken at bedtime.”
— Beatrix Potter, The Tale of Peter Rabbit
4. Catnip (Nepeta Cataria)
Typical Dosage: as tea, 1 cup boiling water to either 4/5 fresh leaves or 1 tsp dried. Steep 5 minutes. Strain and sweeten if you wish. 1-2 x /day.
Used to reduce anxiety and tension. Don’t you wonder why it “hops up” the cat, but relaxes us?
[Note: Years back, people used catnip to roll their own cigarettes – presumably to quit smoking. Mistakenly, some called it “kitty pot” (it doesn’t work as “pot” by the way). While it helped some people quit smoking, it’s also capable of causing nausea or headache, especially if a good deal is smoked.]
Concerns: it can cause headache or ‘malaise’ (the latter after all, is kind of what we desire).
Here is one caveat. Catnip was a folk remedy for ‘sweating out a fever’ and for combatting water retention; as such it has diuretic properties. If you put two and two together there, you might wonder if the catnip will disturb your sleep by causing nocturia. It might.
5. Lemon Balm (Melissa officinalis)
Typical dosage: as tea, 1 cup boiling water over 5-6 fresh leaves or 1-2 tsp dried. Steep 5 minutes, minimum. Strain, sweeten if wish. OK to drink several x/day. Tincture: 2-3 ml up to 3x/day.
[Warning: highly concentrated topical extracts applied 3-4 times/day are for Herpes, and not for internal use.]
Lemon Balm is considered a gentle calmative and eases general tension. The German government has approved it for use with sleep disorders. Not only is Lemon Balm one of the Trio here, which can be used together, but it is also often combined with Valerian for insomnia or with Peppermint for upset stomach.
While Lemon Balm has few negative properties, studies show that you might pick something else if you have glaucoma (as it can raise pressure in eye), or have (actual) Hypothyroidism since Lemon Balm has anti-thyrotrophic activity.
FINAL THOUGHT
If you are looking to be a picket-fence sleeper on a regular basis, perhaps none of these botanicals are for you. Other changes might be more advantageous, better routines, or even hot baths and saunas. But when we are looking for short-term tension relief, a quieter mind or an occasional sounder sleep, we can probably pick a safe product here.
If you want to use one of these herbs, but you question the possible concerns, I would suggest you do some reading on your own. In all truth, even a “Knowledgeable Doc” can’t be well versed in all these substances (or pharmaceuticals). Once again, you may have to be a team player if you want to Age with Pizzazz.
Happy Dreams.
—
Other resources for stress.
Stress | University of Maryland Medical Center http://umm.edu/health/medical-reference-guide/complementary-and-alternative-medicine-guide/condition/stress#ixzz3WrMNvjf7
University of Maryland Medical Center
Title Picture Credit: darkmoon 1968 via Pixabay
