of the dried herb in hot water drink the tea up to four times daily. Preparation: To make lemon balm tea, steep one-quarter to 1 tsp. It has been shown to lessen anxiety, insomnia, migraine, and premenstrual tension.
It grows in massive quantities in the wild and benefits the environment because the flower’s fragrance can attract bees and thus spread pollen. Melissa officinalis (5-6 points)Īlso known as lemon balm, Melissa officinalis is a member of the mint family. Note: do not use black cohosh if you have any liver disorder, as the herb may harm the liver. Preparation: Most black cohosh preparations are made from the root and underground stem of the plant and are available as powders, liquid extracts, and dry extracts.Ĭheck with a certified herbalist for dosing advice. It is often used to help eliminate menopausal symptoms such as hot flashes, dreaminess, light sleep, soreness, neuralgia, and irregular heartbeat. Place one-half ounce of hops into a tea strainer and pour one pint of water, heated just to a boil, over the tea strainer. Preparation: Begin with dried hops, which you can purchase in health food stores and online. Humulus lupulus (7-9 points)Ī plant that enhances beer’s flavor during the brewing process, Humulus lupulus-better known as “hops”-can improve appetite, relieve anxiety and tension, and treat insomnia. The serving time should be staggered according to the individual’s schedule for those who need to operate special machinery or drive long distances. If you feel increasingly emotional after using it, stop immediately. Stop taking it for one week after six weeks of intake. Drinking 1-2 hours before bed is recommended, but people with severe insomnia can drink this thrice daily. ounces) of boiling water, and brew for 20 minutes before serving. Preparation: Take 2-3 grams (0.07 – 0.1 ounces) of dried valerian rhizomes, add 250ml (8.5 fl. Valerian can calm nerves, improve sleep, increase the chemical reaction of the neurotransmitter GABA in the brain, regulate nerve cells, stabilize the brain, and reduce anxiety.
Since the time of ancient Greece and Rome, valerian has been widely employed to help people sleep and today is commonly used in health care products and tea drinks in Europe and America. It exudes a strange smell of stinky socks. Regarding the sleep-aiding function of different fragrant herbs, Kuo provided the following ten kinds of sleep-promoting herbs and their respective application methods, ranking the herbs on a scale of 0-10 from high (most effective) to low. Kuo pointed out that the herbal approach to helping sleep requires a holistic view of the body’s symptoms to understand the cause of insomnia. For example, patients with rheumatoid arthritis insomnia cannot fall asleep due to pain menopausal patients may have insomnia due to hot flashes atopic dermatitis (AD) sufferers have insomnia due to persistent itching and high stress from work or school can affect one’s mood and prevent deep sleep. In an episode of the “Health 1+1” program, Erica Kuo, a registered herbalist, shared an analysis of various fragrant herbs and provided formulas to help those who have insomnia to sleep until dawn. Is there an alternative to improve sleep without side effects? In addition, the longer an individual takes sleeping pills, the less effective they become. However, people who take sleeping pills for long periods are concerned about side effects, including sleepwalking, memory loss, and increased risk of dementia. If falling asleep becomes challenging, your doctor may prescribe sleeping pills.
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