Using the herbal remedy for insomnia-Valerian
Are having trouble sleeping even after implementing good sleep hygiene practices? ( Note: links open in a new tab.)
If so you may be desperate enough to be considering resorting to prescription sleeping pills. But before going down that route why not give one of the herbal supplements a try? There are natural remedies for sleeplessness that are quite effective and yet under used.
Doctors very rarely mention them because they are not included in doctor training. That and the fact that the big drug companies are not interested in natural remedies, means we think of them as old fashioned and ineffective. But that is very far from the truth. In Europe herbal medicines are still prescribed by doctors because many of them work.
Valerian
One of the most effective herbal supplement for insomnia is Valerian which comes from the root of the Valerian plant. Valerian has been in use for hundreds of years for pain, anxiety and stomach problems. It is also used to calm the nerves and is an antispasmodic as well as indigestion.
Its folk name is “All Heal” and it was widely used in the Victorian era.Valerian is considered to be perfectly safe and non addictive. When taken for insomnia its calms, soothes, and promotes a good night’s sleep naturally.
Valerian root is dried to make the active ingredient of the supplement. The dried root has a rather unpleasant smell which has been compared to “dirty socks” ! I think that my cat would agree because he goes crazy when he smells my Valerian supplement and we all know how cats love the smell of worn shoes and socks. Trouble is when he finds the tablets he has no idea what to do with them!
How To Take Valerian
If you purchase Valerian it will nearly always be in the form of tablets or capsules. Valerian can also be taken as a herbal tea or a tincture. It is better not to use the tea as it may be old and so will have lost some of its potency.If you can grow and dry, or purchase Valerian root then you can make your own tea. To improve the taste mix with other soothing herbs such as camomile. Sometimes you can buy Valerian combined with other sedative herbs such as hops.
Usually 2 capsules or tablets are to be taken at night. If using in the daytime take only 1. The effects of Valerian may be delayed so you need to be patient as you wait for it to work. Studies show that it will improve sleep if taken every day for two weeks.
Do you have trouble falling asleep? I do and I want to share a sleep tip that will help you to fall asleep more easily. This pretty much works every time for me. It is based on the fact that relaxation is a must for falling asleep. This relaxation exercise helps you to clear your mind of everyday affairs by simply watching your breath. You may have come across this before as it isn’t new, 
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How to watch your breath and fall asleep:
Make yourself comfortable in bed and then begin to notice your breath as it flows into your nostrils and down into your lungs and then as it is expelled again. You don’t have to change your breathing in any way at all. Don’t try to take deeper breaths or anything, just ‘watch’ the breath as it flows in and then out again. You may feel the air flowing into your nostrils or consider the air filling your lungs as your belly rises and then falls. You can attend to the watching of your breath in these areas if you like.
Now you are bound to find that your mind wanders away from this breath watching. This is normal and happens to everyone. So don’t give up when this keeps occurring and don’t be irritated by it. Simply notice that this has happened and come back to watching your breath as it flows in and out.
This is all you need to do. The the breath watching clears your mind of other things and allows you to become relaxed enough to fall asleep. You can go further though if you wish.If you want to you can begin to concentrate on your body beginning with your toes and working up to the top of your head. Simply observe each part scanning for any discomfort or tension and releasing any tension. This will allow you to fall asleep. (As long as you haven’t been drinking coffee!)
Mindfulness For Falling Asleep
Sleep Tips
I learned about mindfulness from Jon Kabbat Zinn’s CDs and books.
Who is Jon Kabat Zinn? He is Professor of Medicine emeritus at the University of Massachusetts Medical School, where he was founding executive director of the Center for Mindfulness in Medicine, Health Care, and Society, and founder (in 1979) and former director of its world-renowned Stress Reduction Clinic. He is also the author of many wonderful books on mindfulness in every day life:
Everyday Blessings: The Inner Work of Mindful Parenting. Everyday Blessings was rated by Amazon.com as one of the top ten books of 1998 in the inspirational category. Another is Coming to Our Senses: Healing Ourselves and the World Through Mindfulness and The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness, Mindfulness for Beginners and many others. I am a great fan!
