Here's a typical herbal regime that I use for insomnia when other methods fail. Dosages depend on the individual. I start with a capsulized reishi extract. Then, for particularly rough times, I might add a combination formula that includes valerian, kava, hops, skullcap, passionflower, and/or lemon balm. If a person is experiencing tight, contracted muscles or is suffering from chronic fatigue syndrome I would prescribe the reishi and kava-kava root extract. Herbs for sound sleep As an herbalist, I find most of my solutions for insomnia in the plant world. I most often recommend reishi mushrooms, hops, valerian, skullcap, passionflower, lemon balm, or kava-kava. The type of herb and the dose depend on a person's specific condition; the dosages listed here are those recommended by the official Commission E of the German government unless otherwise noted. Reishi mushroom (Ganoderma lucidum) is the plant material I use most often to relieve insomnia. While it's not traditional in Western herbalism, reishi seems to resolve disturbed shen qi, calm a person during the day, reduce anxiety, help overcome environmental distractions, and regulate sugar metabolism. A tall order for a single herb, but reishi has also been shown to reduce cholesterol and blood pressure, strengthen the heart, and stimulate the immune system. Reishi's active ingredients include polysaccharides, which stimulate the immune system, and triterpene acids, which reduce hypertension, 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 is little reported data on its long-term use. 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 tsp of whole hops for every cup of boiling water to make a tea. Hops has 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, which is very light in weight. 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 it. Skullcap (Scutellaria lateriflora) was used by nineteenth-century medical practitioners to treat a condition that today we call chronic fatigue syndrome and fibromyalgia (pain in the muscles, ligaments, and tendons). Its calming action is mainly due to the component scutellarin, 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 a herbal sleeping pillow. In Chinese tradition, 1 to 3 tsp of the root for every cup of water are used to make a tea (start with boiling water and let simmer before drinking). There are no known health hazards definitely linked to skullcap. Passionflower: It is believed that the alkaloids and flavonoids of passionflower (Passiflora incarnata) significantly tranquilize the central nervous system. I find that it gives one a feeling of well-being while reducing spasms and anxiety and aiding sleep. Dose: Passionflower tinctures and extracts are generally available in health-food stores. For occasional insomnia, I recommend drinking a cup of tea made by pouring a cup of boiling water over 1/2 teaspoon of the dried herb (your local natural food store may carry dried herbs in bulk); steep then sip before going to bed. Passionflower contains alkaloids that can reduce the effects of a class of antidepressants known as monoamine oxidase inhibitors; the German government limits passionflower preparations to a contain of no more than 0.01 percent of these harman alkaloids. The leaves of lemon balm (Melissa officinalis) are often used as a tea, especially with chamomile, to relax the body and induce sleep. Lemon balm also has antiviral, antibacterial, antispasmodic, and antihistaminic properties. Besides taking it as a tea, I use this herb as an ingredient in a sedative formula. Dose:Steep 1 to 2 tsp. of the herb in a cup of hot water. There are no noted side effects. Kava-kava, or kava (Piper methysticum), will probably become one of the most popular healing herbs in the next few years. Compounds called kavalactones give kava its strong relaxing and sedative action while making a person more alert. This makes kava very useful for highly active people who need to stay calm and mentally awake during periods of stress. Dose:The daily dosage used in clinical studies is 100 mg of kava extract standardized to 70 percent kavalactones divided into three portions. People who are pregnant, nursing infants, or going through bouts of depression should avoid it, and it shouldn't be taken when driving or operating machinery. Terry Willard is president of the Canadian Association of Herbal Practitioners and a member of the Canadian Federal Government Expert Advisory Council on Herbs and Botanical Preparations. He is director of the Wild Rose College of Natural Healing in Calgary, Alberta, Canada, and president of Coastal Mountain College of Healing Arts in Vancouver, B.C. He lives on an organic herb farm on the eastern slope of the Rocky Mountains. Found on Healthy.net LINK to site for herbal information Remember we are NOT Doctors and have NO medical training. 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