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LIVING & TRAVEL Herbs to Sleep Deep Published April 17, 1996 Check out Herbs to Cure a Cold (4/2), and Herbs for Stress Relief (4/9). WEB RESOURCES SleepNet Everything you wanted to know about sleep but were too tired to ask. Usenet: alt.support.sleep-disorder The Great American Sleepwalk May 29th, 1996. Don't take sleep disorders lying down -- march on the Capitol! Sleep Disorders Center There are four doctors "on call" -- email them your sleep questions and they'll reply within the week. DreamNet Assuming you finally get some sleep, you may want to check out this dream analysis site.

My twin sister and I used to have a saying, "Don't let the bed bugs bite." We'd share that with each other before going to bed when we were little. I don't remember ever being bit by any bugs, but I do remember getting bit by my sister. Today I don't live with my twin sister, so I sleep much better. But if I do get the "bed bugs" and can't sleep, I know there are safe, effective herbal alternatives to pharmaceutical sleeping aids that won't leave me feeling hung over in the morning. If you have trouble sleeping, the first thing to consider is why exactly that is, if possible. If it's an overactive mind, maybe a technique such as meditation would be most effective. If you wake in the middle of the night because you're having trouble breathing, maybe an herb or homeopathy to clear a stuffy nose would be best. In general, the herbs chamomile and passion flower can help you sleep. Please consult your health care practitioner before beginning any herbal supplement program. Herb: Chamomile AKA: Matricaria recutita Where found: Roman chamomile (Chamaemelum nobile), a low-growing perennial, is mostly cultivated in England. German chamomile (Matricaria recutita), the most popularly used species and less expensive of the two, may come from Eastern Europe, Argentina or Egypt. Most used part: Flower tops Scientific stuff: Scientists believe some of chamomile's healing properties come from its essential oil azulene, which is anti-inflammatory and hypoallergenic. Chamomile also contains levomenol, which is soothing to the skin. Coumarins and flavonoids also found in chamomile provide its anti-spasmodic properties. Indications: Chamomile has been traditionally used to aid conditions such as insomnia, stress, anxiety and nervousness; as a soothing ointment for burns to the skin; and for stomach upset and menstrual cramps. Contraindications:According to herbalist Brigitte Mars, "chamomile is considered safe, effective and nonaddictive, although people with sensitivities should use caution ... Some herbalists consider it too relaxing to the uterus to consume often during pregnancy." Try this: Try putting fresh flowering chamomile tops in your bath. The fragrance will help calm you while the flowers soothe and soften your skin. If taken orally, the tincture preparation is popular, or you could steep chamomile tea: 2-3 teaspoonfuls infused for 10 minutes.. Don't do this: Don't expect chamomile to knock you out til morning. It will hopefully calm your nerves and ease your thoughts, which should help you sleep better. Herb: Passion flower AKA: Passiflora incarnata Most used part: Leaves and whole plant Where found: Native to southern California and Florida, passion flower can also be grown in most any garden. Scientific stuff: Passion flower is reported to have a depressant effect on central nervous system activity. One of its flavonoids, apigenin, is well known for its pharmacological actions, especially as an anti-spasmodic and anti-inflammatory. Indications: Similar to chamomile, passion flower is indicated for cases of insomnia, especially "intransigent insomnia" (it aids the transition into restful sleep). Contraindications: As with any herb, pregnant women should consult a health professional before taking passion flower regularly. Try this: Try passion flower first if you're having trouble falling asleep from mental worry or excitement. Pour 1 cup of water onto 1 teaspoonful of the dried herb and let sit for 15 minutes. Drink a cup before going to bed. Don't do this: Don't think this herb will enhance the "passion" in your life. In fact, it'll probably do the opposite if you're the type who likes late-night rendezvous. There are many other natural ways to aid sleep, but remember that changing your lifestyle is numero uno. Relieving stress, eating right, having time to yourself, making your bedroom comfortable, and establishing regular sleeping patterns are all sheep in the right direction. Calcium/magnesium supplements: A nightcap of calcium and magnesium may do the trick. This combination is reported to help relax the nervous system. Valerian: See last week's column on stress. Melatonin: This one's a bit controversial. You naturally produce melatonin in the pineal gland in your brain. As a "dietary supplement," melatonin is made from either a natural hormone extracted from bovine pineal glands or from synthetic sources. Researchers believe that melatonin's role in the body is to synchronize daily and seasonal rhythms, and a deficiency may in part be responsible for sleep disorders. Scientific studies on the long-term effects of supplementing with melatonin are still being conducted, as researchers only 10 years ago did not even understand this hormone's function in our bodies. Thus, it's safest to say that until more concrete data is collected about the effects of melatonin and the "supplemental" use of hormones , it's best to use herbal or other alternative methods to aid sleep. Homeopathic remedies: Coffea cruda: recommended for an overactive mind, excessive joy and feeling excited. Arsenicum album: may help sleeplessness due to worry and anxiety (especially about one's health and/or death), and for waking between 12:00 a.m. and 2:00 a.m. Chamomilla: for sleeplessness due to pain, nightmares and teething (this remedy is especially good for children). Sleep well. Steve Taormina (Pisces) is managing editor for Delicious! Magazine and web editor for HealthCraze.com. This information is not medical advice, and he's not a doctor. Send Steve mail at [email protected]