The Best Herbs for Sleep

We are still fish. The mother ocean washing through our souls and rocking us to sleep. Our eyes, the windows of the soul, are those of sea creatures in that they are highly sensitive to blue light. This is an evolutionary requirement for living in the ocean. The ocean filters away most of the longer wavelengths, the yellows, and reds, leaving only the shorter blue light. Blue light wakes us up by suppressing melatonin release. Melatonin, as you know is critical to falling and staying asleep. As part of sleeping better, it is recommended to limit or eliminate sources of blue light in the evening and at night. Common blue light sources are most artificial lighting, LED lights, iPads, computer screens, smartphones. If you are going to read at night, let it be a book. Reading on an iPad can suppress melatonin by over fifty percent for up to three hours. This results in a jet lag effect because REM sleep is lost the reader feels less rested and sleepy the next day. It can take several days for the melatonin cycles to return to normal after just one episode of iPad reading. ⁽¹⁾

Once the blue light is banished at night it can still be hard to sleep. Modern life and our adaptive physiology will take a toll. When I see a very complex patient and one of their symptoms is insomnia, sleep is my main focus. Once sleep is improved it is usually clear what the next step should and that patient responds better to treatment. Herbs can help to reset the system so we can get the all-important sleep. Oat Combination by Genestra is a quartet of herbs, each uniquely contributing to sleep. Let’s take a look at oat, passionflower, skullcap, and motherwort.

Oat (Avena sativa)

Aerial Parts Extract (1:10) 0.24 ml

What It Is

No trick here. Oat is oat and oats. It is the same oat as the grain. Note that oat is just the aerial parts. That is the part above the ground, no need to go rooting around for your oats.

Traditional Uses

Oats are believed to have originated in the Fertile Crescent and are considered to be one of the oldest cultivated grains. Oat straw domestically collected officially dates back to the Bronze Age Switzerland. According to Culpeper’s Complete Herbal written in 1653 oats are so well known they need no description. This book list several external uses all of which have to do with removing pain and itching. There is one internal use. To remove freckles and spots from he face and body it is recommended to eat a meal of oats boiled in vinegar. This concoction should be applied to the various spots and freckles as well.⁽²⁾ Generally, in folk medicine, oats were used to treat the nervous system. Oat straw tincture and tea are used to treat headaches, migraines, shingles, fatigue, and epilepsy.

Research

In a double-blind study, middle-aged humans taking oat extract showed improved cognitive function. The study measured attention, spatial/working/episodic memory, and executive function.⁽³⁾

A German study also confirms this by using EEG (electroencephalogram). this study also found that Alpha waves increased with oats. ⁽⁴⁾ Alpha waves are associated with relaxation, super learning, flow states, and joy.

All in all, Oat, is solid prepper for sleep by affecting the current state of the brain and chronic stress conditions.

Passionflower (Passiflora incarnata)

Aerial Parts Extract (1:10) 0.23 ml 22.5 mg Dried Equivalent

What It Is

Genus name Passiflora comes from the Latin “passio” meaning passion and “flos” meaning flower. Passiflora incarnata is the hardiest of the species and is found in Brazil, the tropical Americas, Asia, and Australia. It is easily cultivated in the southern United States and is often found as a wildflower. The passionflower vine is a tendril-climbing vine. It grows rapidly, a single vine can easily grow 15 feet in a season. Passionflowers are known for their elaborate fringed flowers sporting white petals, sepals, and a central crown of pinkish-purple filaments. Due to the unique structures of their blooms, passionflowers require live pollinators. Spanish Christian missionaries of the 15th and 16th centuries saw these unique blooms as symbols of the crucifixion of Christ. The common name for Passiflora incarnata is Maypop. This name refers to the loud popping sound made when fruits are stepped on. The fruits are fleshy, egg-shaped, and edible. The Cherokee name for this vine is Ocoee.

Traditional Uses

Insomnia, anxiety, depression, hypersensitivity to pain, headaches, agitation, transitioning from addictions, tics, hiccoughs, overstimulation, herpes simplex virus prevention, stress-induced hypertension, menstrual cramps, circular thinking.

Research

All tucked up in bed and counting too many sheep? That first fall into slumber can be elusive. Passionflower can help with that. Rats helped researchers determine this ability. After taking an extract of Passiflora, the rats had their brains were monitored for nine hours. Researchers concluded the herb was asleep inducer when getting to sleep was a problem.⁽¹⁾

Mice helped researchers determine Passiflora did much more than just get a person, mouse or rat to sleep. Sleep suffers when circadian rhythms are out of balance. This can be caused by aging, chronic jet lag or working the night shift. Circadian rhythms play a part in physical, emotional and mental well being. Data analysis concluded passiflora incarnata had a positive effect on circadian rhythms of the liver and cerebrum. The mice had both an easier time getting to sleep, staying asleep and had longer sleeps.⁽⁶⁾

A human trial showed even a low dose of Passionflower tea can help with mild insomnia. This double-blind, placebo-controlled, had forty-one participants aged 18-35 years. The dosage was one cup of passiflora tea for a week. After a week of no tea, they were given a placebo tea for a week. Sleep quality showed a significantly better rating for passionflower compared with placebo.⁽³⁾

Motherwort (Leonurus cardiaca)

Aerial Parts Extract (1:10) 0.18 ml 18 mg Dried Equivalent

What It Is

Motherwort stands almost 3 feet high. Her square stem proclaiming Mint Family heritage. The genus name, Leonurus, in Greek refers to a lion’s tail which this plant resembles. Motherwort is also called throw-wort, lion’s ear, and lion’s tail. Originally from Asia, this wort has spread through Europe to the United States, where it is considered invasive. In Asia, she is a different species, heterophyllus. The pinyin is Yi Mu Cao, which translates to “Benefit The Mother Herb”.

Traditional Uses

The earliest uses for Motherwort is for “wykked sperytis”*. Culpeper says “There is no better herb to take melancholy vapors from the heart, to strengthen it, and make a merry, cheerful, blithe soul than this herb. It may be kept as a syrup or conserve; therefore the Latins called it Cardiaca. Besides, it makes women joyful mothers of children, and settles their wombs as they should be, therefore we call it Motherwort.”⁽²⁾ Later uses included, anxiety, insomnia, nervousness. Most uses center around the nervous system and the female reproductive system, though there are mentions of her use as a cardiac tonic. Commission E**, authorized motherwort for the treatment of heart palpitations which occur with anxiety attacks or other nervous disorders. Commission E also lists motherwort as part of an overall treatment plan for an overactive thyroid with irregular heartbeats. Experienced herbalist Susan Weed recommends motherwort for hot flashes, anxiety, and insomnia⁽⁸⁾

Research

A motherwort study showed that an extract helps with hypertension with anxiety and insomnia. A third of the subjects showed significant improvement.⁽⁹⁾

Although fine for either sex, motherwort will step up to put female hormone-driven insomnia to bed.

Skullcap (Scutellaria lateriflora)

Aerial Parts Extract (1:10) 0.11 ml

What It Is

Skullcap is a hardy, marsh loving, perennial member of the mint family. The plant grows in height to 2-3 feet. Informally called “Scute”, it sports blue tubular flowers along its stems. In 19th America, skullcap was known as“mad dog” because of its ability to heal rabies in animals and humans. Other names are hoodwort, quaker bonnet, helmet flower, European skullcap, greater skullcap, American skullcap, blue skullcap, blue pimpernel, hooded willow herb, side-flowering skullcap, mad-dog weed, and mad weed. It is related to the Chinese herb Huang Qin.

Traditional Uses

Cherokee and other Native American tribes used skullcap to maintain good health in the female reproductive system. Other uses are rabies, hysteria, nervous tension, epilepsy, myotonic spasms, and neuralgia.

Research

A study from 2013 affirms Skullcap’s effects on the body and the mind. It is well established that oxidative stress can cause anxiety and depression. Researchers found that the flavonoids in Scutellaria lateriflora had strong anti-oxidative properties and protected the DNA from oxidative stress. Oxidative stress plays a vital role in neurodegenerative and neuropsychiatric diseases such as anxiety, Alzheimer’s disease, depression, and Parkinson’s disease. Compounds in Skullcap neutralize free radicals suppressing oxidative stress. ⁽¹⁰⁾
Skullcap may not be a sleep aid per se, but it is a good right-hand herb. Sweeping away and neutralizing toxic free radicals which contribute to anxiety and depression.

Oat Combination prepares the system for sleep smartly and gently. Sleep cannot be forced on a nervous system that is not receptive. Oat changes the brain waves to Alpha. This EEG wavelength is the bridge from the waking Beta to the daydreaming and sleeping Theta and ultimately to Delta. The latter provides deep restorative sleep. Passionflower helps out if there is a problem with the circadian clock. Damage from Jet lag or blue light is corrected more quickly. Motherwort eases stress and anxiety and has a special place in women’s insomnia. Skullcap clears the brain of oxidative stress, again a good preparation for sleep. Oat Combination welcomes sleep by making a safe environment.

Oat Combination adult serving size: 10 to 15 drops two to five times daily with meals, or as recommended by your healthcare practitioner.

Other ingredients: Water, ethanol

Caution
If you are pregnant or breastfeeding, do not use. Consumption with alcohol, other medications and/or dietary supplements with sedative properties is not recommended. Some people may experience drowsiness. Exercise caution if operating heavy machinery, driving a motor vehicle or involved in activities requiring mental alertness. Hypersensitivity/allergy has been known to occur, in which case, discontinue use.

Disclaimer
Use herbs wisely. If you have questions or special considerations, work with your practitioner. If symptoms worsen or you have concerns, contact a knowledgeable practitioner. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Please check for interactions if you are taking any medications and intend to ingest herbal products.

*wicked spirits
** Germany’s version of US Food and Drug Administration,

References
1 Walker, M. Ph.D., Why We Sleep, Simon and Schuster, 2017
2 Culpeper, N., Culpeper’s Complete Herbal, Wordsworth Reference, 1995
3 Kennedy DO, Jackson PA, Forster J, Khan J, Grothe T, Perrinjaquet-Moccetti T, Acute effects of a wild green-oat (Avena sativa) extract on cognitive function in middle-aged adults: A double-blind, placebo-controlled, within-subjects trial. Nutritional Neuroscience, 2017 Feb;20(2):135-151.
https://doi: 10.1080/1028415X.2015.1101304
4 Wilfried Dimpfel, Ph.D., Charlotte Storni, BSc, and Marian Verbruggen, PhD
Ingested Oat Herb Extract (Avena sativa) Changes EEG Spectral Frequencies in Healthy SubjectsThe Journal of Alternative and Complementary MedicineVol. 17, No. 5 Original Articles
https://doi.org/10.1089/acm.2010.0143
5 Fructuoso Ayala Guerrero and Graciela Mexicano Medina, Effect of a medicinal plant (Passiflora incarnata L) on sleep, Sleep Science, 2017 July-Sept.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5699852/
6 Kazuya Toda, Shoketsu Hitoe, Shogo Takeda, Norihito Shimizu, and Hiroshi Shimoda Passionflower Extract Induces High-amplitude Rhythms without Phase Shifts in the Expression of Several Circadian Clock Genes in Vitro and in Vivo, International Journal of Biomedical Science. 2017 Jun; 13(2): 84–92.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5542920/
7 Ngan A., Conduit R., A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy Research. 2011 Aug;25(8):1153-9.
https://www.ncbi.nlm.nih.gov/pubmed/21294203
8 Weed, Susun. Menopausal Years: The Wise Woman Way—Alternative Approaches for Women 30-90. Woodstock, New York: Ash Tree, 1992. ISBN 9614620-4-3
9 Alexander N. Shikov Olga N. Pozharitskaya Valery G. Makarov Research Effect of Leonurus cardiaca oil extract in patients with arterial hypertension accompanied by anxiety and sleep disorders, Phytotherapy, 13 September 2010
https://doi.org/10.1002/ptr.3292
10 Lohani M, Ahuja M, Buabeid MA, Dean S, Dennis S, Suppiramaniam V, Kemppainen B, Dhanasekaran M., Anti-oxidative and DNA protecting effects of flavonoid-rich Scutellaria lateriflora, Natural Product Communication. 2013 Oct;8(10):1415-8.
https://www.ncbi.nlm.nih.gov/pubmed/24354189