INTRODUCTION
Sleep disorders, depression, anxiety, « nervousness », certain psychosomatic disorders, are possible indications for phytotherapy and aromatherapy.
The medicinal plants authorized by the legislator do not have the pharmacological power of synthetic drugs (neuroleptics, barbiturates, benzodiazepines, MAOIs, latest generation anxiolytics and antidepressants, etc.), but on the other hand do not have the disadvantages (stubborn drowsiness, disorders of ideation up to mental confusion, memory disorders, stupefaction, lifting of inhibitions with a tendency to suicide, various organic disorders, addiction and difficulty of weaning).
Medicinal plants are therefore a very good solution when the neuropsychological disorder (insomnia, anxiety, depression, instability) is moderate, bearable by the patient, and when phytotherapy or essential oils is associated with with hygieno-dietetic measures and sometimes the help of a psychotherapist.
Insomnia or sleeplessness is the lack of restful sleep, the duration of sleep is less important than the quality of this sleep.
It is a very banal problem, extremely common especially in « modern » societies where the level of daily nervous stress is high and where the practice of a really physical activity (rebalancing for the nervous system) is much lower than in the countries less developed where « machines » are lacking and where time matters less.
Daily nervous stress of external origin: the slavery of the watch, the permanent noise of cities, the intensity of urban traffic and its dangerousness, the chemical aggression of air pollution in large agglomerations or industrial zones, the constant urban lights sometimes flashing, food swallowed at full speed without rest, accompanied by drinks containing stimulants (caffeine, theine), long journeys in confined and overcrowded places, sudden changes in the biological rhythm (change of work schedule), professional difficulties without forgetting television, video games and long hours in front of a computer screen etc…
Lack of normal physical activity: most often we travel in a vehicle, we use « machines », the body is constrained, attentive but inactive, we are forced to sit or stand for long periods of time in an awkward position.
Insomnia can also be the consequence of a serious psychic imbalance (psychopathy, obsession, mania, paranoia), an anxious state (very frequent in insomnia), a depressive state, or an endocrine disorder (hyperthyroidism, endocrine disorders of menopause)
Character instability, the tendency to somewhat disordered hyperactivity, the « nervousness » of adults and children are sometimes the consequence of a sleep disorder, but sometimes also the cause of insomnia.
Sleep is dependent on a complex balance between several parts of the brain and between substances active on brain cells, neurotransmitters (eg serotonin).
When this imbalance becomes chronic and « organized », insomnia becomes tenacious, difficult to control.
Lifestyle and dietary advice:
They are known to all:
- light and easily digestible evening meal;
- avoid drinking excessive amounts of liquids in the evening, especially drinks containing caffeine or theine (tea, coffee, maté, guarana, soft drinks of the coca cola type) which are stimulants AND diuretics;
if possible, do not deal in the evening with problems that are difficult to solve or cause anxiety, whether professional, family, etc. - of course, no scary or violent movies or TV shows before going to bed;
- some exercise during the day but not in the evening;
- comfortable bed in a rather cool room, earplug and eye protection if needed;
- don’t oversleep. A paradox when we talk about insomnia, but it is indeed better to have a short and « refreshing » sleep than a long one interspersed with annoying periods of insomnia;
- keep your biological rhythm: get up at the same time even if you had a bad night;
MEDICINAL PLANTS AND
SEDATIVE AND CALMING ESSENTIAL OILS
In « Western » herbal medicine, the medicinal plants that are most recommended now for their calming, soothing properties and their ability to facilitate sleep are: valerian root (Valeriana officinalis), California poppy (Eschscholtzia californica), passionflower (Passiflora incarnata).
Other medicinal plants have soothing properties but are more specific in their indication: hawthorn (Crataegus sp.), poppy (Papaver rhoeas), hops (Humulus lupulus), lemon balm (Melissa officinalis), ballota (Ballota foetida).
The main plant tranquilizers( anxiolytic – antidepressant) are St. John’s wort (Hypericum perforatum), liden trees (tilia sp.)
A special word on kava (Piper methysticum), extracts from the root of this tropical plant have very interesting sedative, relaxing, anxiolytic properties.
Some people are allergic to kava and can develop very serious hepatitis from the first intake (1 in 150 to 200,000 people).
In 2002, following several cases of serious hepatitis in Germany in particular, kava and kava extracts were banned from import and use in the majority of Western countries.
We have since realized that these poisonings (mainly of the elderly) were probably due to:
- To adulteration of export kava: by toxic neighboring species, by poorly preserved and fermented kava plants, by the marketing of parts of the kava which are not the root and which contain toxic substances.
- The extraction techniques of Western laboratories that use non-aqueous solvents that can concentrate undesirable hepatotoxic compounds.
Since that date, bans on kava have been lifted or reduced in Western countries because exporting countries (mainly VANUATU and the FIJI islands) have undertaken to respect standards to guarantee the good quality of their exported kava and pharmaceutical laboratories have adapted their extraction technique.
Among the soothing aromatic plants (and their essential oil) we note lavender and lavandins (lavandula spsp.), ylang-ylang (Cananga odorata) There was a time when the poppy (Papaversomniferum) source of opium, the rauwolfia (Rauwolfia serpentina) which contains many alkaloids including reserpine, Indian hemp (cannabis sativa) and its cannabinol, were commonly used in herbal medicine, among other things for their sedative, calming or hypnotic properties.
The majority of calming medicinal plants do not present any danger (except St. John’s wort and kava) and can therefore be used in children, however they are not recommended for pregnant women.
EXAMPLES OF PLANTS USED
to treat insomnia, anxiety, depression
Valeriana officinalis, VALERIANACEAE, valerian
Several subspecies of varied appearance are grouped together under this name. Several non-officinal, European, Asian and American species are also used for their hypnotic properties.
The underground organs are the medicinal part (rhizome and roots), their smell which attracts cats is rather unpleasant; they contain many pharmacologically interesting molecules, including valepotriates, which many pharmacologists consider to be the active part responsible for the sedative properties, but this is controversial. Valerian extracts calm the central nervous system facilitate the onset of sleep, they allow muscle relaxation and are antispasmodic.
Be careful in some people (15 to 20% of insomniac patients), on the contrary, they cause unpleasant excitement.
dosage:
Many pharmaceutical specialties contain valerian, comply with their dosage indication because the dosage of active ingredient is variable:
- Freeze-ground crushed root powder: 1 to 2 g or 2 to 4 capsules in the evening 1 hour before going to bed (when taking 4 capsules, divide the dose in half and at 1/2 hour intervals)).
- Alcoholic tincture (unpleasant to taste): 50 to 100 drops in the evening, double the dose if necessary.
- Infusion or decoction possible but downright undrinkable, not recommended.
Valerian is not toxic, so it can be used in children by reducing the dosage by at least half.
In general, and this is valid for all « hypnotic » plants, use valerian on an ad hoc basis or in a small cure of one to two weeks
See also valerian in phytomania
Eschscholtzia californica, PAPAVERACEAE, California poppy
This plant, wild in California, is now widespread as a decorative plant in temperate countries (orange-yellow flowers). It easily becomes wild again and disperses thanks to its many small seeds like its cousin the field poppy.
The aerial part contains many alkaloids which are most likely responsible for its calming, hypnotic and antispasmodic properties.
You can also use the whole plant.
Eschscholtzia facilitates the onset of sleep (sleep inducer), it is slightly analgesic and therefore interesting when insomnia is secondary to pain (joint pain for example). California poppy is moderately anxiolytic which further enhances its ability to induce and prolong sleep. The consumption of this plant at the recommended doses does not cause unpleasant side effects (daytime sleepiness, secondary excitement, physical disorders). It can be used in children.
Dosage:
- Freeze-ground plant powder: 1 to 4 g or 1 to 4 capsules 1/2 hour to one hour before going to bed.
- Alcoholic tincture: 50 to 100 drops in the evening, to be renewed in case of nocturnal awakening.
- Fluid extract: 10 to 20 drops in the evening, the dose can be increased more easily with this concentrated extract, up to 100 drops spread over the day (insomnia plus anxiety).
- Prolonged infusion (20 min), possible but we will not obtain the same concentration of active substance as in alcoholic extracts: 5 g per cup of infusion in the evening at bedtime.
In children, the doses are reduced by half.
See also californian poppy in phytomania
Passiflora incarnata, PASSIFLORACEAE, passion flower, passion flower
This vine is endemic to Mexico and the southern USA but can be grown in Europe; like all passionflowers, it has a very decorative large flower.
It is not known precisely which are the active substances of passionflower contained in the aerial parts; but alkaloids associated with flavonoids are probably responsible for its calming, sedative and antispasmodic properties.
Like California poppy, passionflower is slightly anxiolytic which reduces the effects of stress and promotes the onset of sleep in insomniacs. Passionflower is also interesting (like hawthorn) to calm cardiac erethism (palpitations of the healthy heart), nervousness. Passionflower is not toxic at recommended doses.
Dosage:
Many pharmaceutical specialties contain passionflower extracts often associated with other calming plants: comply with their dosage indication.
- Freeze-ground plant powder: 2 to 4 g, ie 2 to 4 capsules spread over the day when an anxiolytic effect is sought, or taken in the evening to combat insomnia.
- Alcoholic tincture: 30 to 150 drops per day or at bedtime.
- Fluid extract: 10 drops in the evening for insomnia or 10 drops 3 times a day (insomnia plus anxiety).
- Infusion: 2 to 5 g of dried plant (10 to 20 g of fresh plant) for two cups of liquid.
In children, reduce the doses by half
see also passion flower in phytomania
Crataegus spsp, ROSACEAE, hawthorn
Hawthorns are bushy shrubs or small trees that are generally thorny, their foliage is most often cut, the flowers (pentamerous, fragrant) grouped in corymbs are white, sometimes tinged with pink or red, with numerous stamens like often in ROSACEAE; the fruits are small, edible red drupes.
Hawthorns are common in hedgerows, roadsides and wood edges in all temperate regions of Europe, western Asia, North Africa and North America. They are commonly planted for hedges.
The extracts of Crataegus are slightly sedative, they reinforce the contractions of the heart muscle, dilate the blood vessels and calm the erethism of the heart, that is to say the abnormal contractions (extrasystols) of the healthy heart in certain emotional or anxious people, unbalanced neurovegetative system or who abuse cardiac stimulants (tea, coffee).
Anxious states with sleep and sleep disorders, emotionality, nervousness are a good indication of hawthorns which are often associated with other sedative plants.
Dosage:
- Infusion: 5 g of dry hawthorn flowers (with some leaves) in 1/2 liter of very hot water 10 min infusion, to drink during the day or in the evening, warm or cold
- Alcoholic tincture: 50 to 100 drops 3 times a day or at bedtime
- Total powder: 2 to 4 g per day
- Extracts: capsules and tablets: 100 to 400 mg, three times a day, or rather in the evening in case of insomnia of a standardized extract (there are several standardizations: compared to flavonoids (2.25 to 3%) or by to the content of proanthocyanidins (18 to 20%)).
At the dosage indicated, hawthorns are not at all toxic and the treatment must last several weeks to be effective, no immediate effect on sleep like valerian for example, but a modification of the nervous balance which promotes the return of sleep.
see also hawthorn in phytomania
Papaver rhoeas, PAPAVERACEAE, the field poppy
The poppy is botanically very close to the opium poppy (Papaver somniferum) but the alkaloids it contains are not as potent and dangerous to health.
It was the red flower of wheat fields, but in « modern » cereal growing areas it is destroyed by herbicides and persists only on embankments, in ditches and on the edge of fields.
The red petals strongly colored by anthocyanosides and which contain a small quantity of alkaloids are harvested.
It is a plant traditionally used to calm the irritable heart and certain « psychosomatic » disorders (lump in the throat, respiratory oppression), its sedative properties make it associated with other plants to facilitate the appearance of sleep and fight against insomnia associated with a little anxiety or excessive nervousness.
Dosage:
- Pharmaceutical specialties: the poppy is associated with other sedative plants: comply with the dosage indications of the specialty.
- Freeze-ground plant powder: 2g per day spread over the day or evening in case of insomnia.
- Infusion: one teaspoon per cup of hot water, 3 times a day or at bedtime.
The poppy is a harmless plant at the dosage indicated, usable in children by reducing the dose by half.
Humulus lupulus, CANNABINACEAE, hops
This plant originating from Eurasia is cultivated for its female inflorescences which are mainly used in the beer industry.
We do not know precisely what are the sedative substances of hops (female cones) which moreover has progestin-like properties (comparable to progesterone).
It is a minor tranquilizer that can be given to nervous children who have difficulty falling asleep.
Dosage:
- Some pharmaceutical specialties contain hops or extracts of hops, comply with their dosage indications.
- Freeze-ground plant powder: generally 2 g per day in two doses during the day or in the evening before bedtime.
- Alcoholic tincture: 100 drops spread over the day, or 50 drops in the evening
- Infusion: for 30 g of female cones, 1 liter of water and 10 to 15 minutes of infusion, a cup 3 times a day or in the evening before going to bed (it’s bitter!!)
Hypericum perforatum, ClUSIACEAE, St. John’s wort
There are several species of St. John’s wort: H. perforatum is the officinal species in France, it is very common, and recognizable by its bouquet of yellow flowers (well developed in June around St John, hence its common name st john wort ) which, when crushed, stain the fingers red.
St. John’s wort is traditionally a healing plant (small painful wounds and burns);
more recently herbalists have become interested in its anxiolytic and antidepressant properties.
Clinical and pharmacological studies have in fact shown, in most cases, that this antidepressant effect was clearly superior to the placebo effect (very important in the treatment of depression) and without unpleasant secondary symptoms.
Obviously the lobby of the (synthetic) pharmaceutical industry has done everything to denigrate and even ban the use of this medicinal plant. He almost succeeded in doing so because the extracts of St. John’s wort increase the activity of certain hepatic enzymes whose mission is to detoxify the body but which also accelerate the degradation of many molecules including certain important drugs but used by few people.
We quote:
protease inhibitors and reverse transcriptase inhibitors (treatment of AIDS);
cyclosporine (immune inhibitor used to prevent transplant rejection);
digoxin (heart failure);
vitamin K antagonists (anticoagulant treatment);
certain medicines used in the treatment of cancer;
and also to a lesser extent:
statins (cholesterol);
the contraceptive pill;
theophylline (to treat asthma attack).
The majority of people can therefore use St. John’s wort (reminder: except those who use antiretrovirals, ciclosporin, anticoagulant treatment, or digitalis) St. John’s wort is very interesting for treating mild or moderate depression, it is a treatment almost without side effects (unlike synthetic antidepressants that will be used for severe depressive episodes).
St. John’s wort is beneficially combined with another sedative plant such as valerian or passionflower to combat sleep disorders that accompany mild depression.
On the other hand, as St. John’s wort extracts act a bit like certain antidepressant drugs, one should avoid using St. John’s wort with synthetic antidepressants.
St. John’s wort is not recommended for children and pregnant or breastfeeding women.
Dosage:
- Powder of the freeze-ground plant: 1 g or two capsules per day.
- Alcoholic tincture: 20 drops 3 times a day.
- Mixture of tinctures: Hypericum and Eschscholtzia or Hypericum and Valeriana, mix in equal quantity: 20 to 30 drops 3 times a day or 50 drops at night before bed.
- Infusion: 10 g per cup of hot water (ie 50 g per liter) 2 to 4 times a day
- Several pharmaceutical specialties contain St. John’s wort or St. John’s wort extracts: comply with their dosage indications
To obtain an effect, the treatment must be prolonged for several weeks and stopped gradually by reducing the daily dose.
See also st john’swortin phytomania
Lavandula spsp, LABIATEAE, lavenders
Lavenders are very aromatic shrubs typical of the Mediterranean region.
The officinal species in France is: Lavandula angustifolia (narrow-leaved)= L. officinalis = L. vera;
another wild species (spike lavender) is less used: Lavandula latifolia (broad-leaved) = lavandula spica.
There are natural hybrid forms or results of agronomic selections: lavandins: Lavandula intermedia = Lavandula hybrida;
hybrids or crop varieties (cultivars) are grown industrially, particularly in Provence (improved essential oil yield, essential oil varieties with a precise chemical composition (chemotyped)).
Mediterranean lavenders have been widespread and are cultivated all over the world but there are other native lavenders (in Asia, the Middle East, North Africa).
The inflorescences and the essential oil they contain are medicinal (antiseptic, analgesic, healing, insect repellent and soothing-antispasmodic)
You can use lavender or its essential oil when you have difficulty falling asleep, mild anxiety, nervousness: several studies show that the essential oil of lavender is soothing, sedative, especially in the elderly.
Dosage:
- infusion: 2 g of lavender flowers (more or less two teaspoons) in a bowl of very hot water, infuse 5 to 10 minutes, in the evening 1/2 to 1 hour before bedtime.
- essential oil: for mild anxiety (2 to 3 drops of essential oil (lavender officinalis) 3 times a day); to help you fall asleep (2 to 4 drops of essential oil (lavender officinalis) 1/2 to 1 hour before bedtime), a few drops of essential oil on a cloth that you keep under the pillow.
see also lavender in phytomania
Cananga odorata, ANNONACEAE, ylang-ylang
All parts of this tropical tree, but especially the flower petals, contain essential oil (1.5 to 2%).
It is antiseptic and induces sympatholytic type effects: drop in blood pressure and slowing of the heart which are also attributed to a decreased adrenocortical activity.
In Southeast Asia and the Indian Ocean, it is considered an aphrodisiac.
The « sympatholytic » effect leads to a decrease in irritability, a certain relaxation in the event of stress.
To obtain this effect, we recommend the absorption of the essential oil of ylang-ylang by the cutaneous and respiratory route: relaxing massage by mixing a few drops of essential oil in massage oil, or in bath water (relaxing bath).
See also ylang-ylang in phytomania
Melissa officinalis, LABIATEAE, lemon balm
Tilia spsp, TILLIACEAE, linden trees
These very common plants in Europe (and which can be easily cultivated) make it possible to make very pleasant tasting sedative infusions.
Linden inflorescences should be picked at the beginning of flowering (it only lasts a few days), flowering twigs of lemon balm throughout the summer. They are quickly dried away from the sun.
These plants do not present any danger in infusion which can be made two light or concentrated according to your taste in the evening before going to bed.
Other possibilities:
- Alcoholic tincture: 30 drops 3 times a day or 40 to 60 drops in the evening
- Glycerine maceration of 1D linden buds: 30 drops 3 times a day for several weeks.
This last preparation is to be recommended for its anxiolytic-antidepressant effect.
see also linden tres in phytomania
CONCLUSION
In this document, we limit our discussion to sedative plants that can be easily obtained in Europe.
There are of course other sedative plants around the world (eg withania somnifera used in Indian medicine). It is beneficial to combine 2 or 3 sedative plants with each other to facilitate sleep, eg valerian + St. John’s wort, valerian + passionflower + crataegus, valerian + eschscholtzia.
In these cases, the daily doses indicated in the dosages must be reduced by 2 or 3, especially since there may be potentiation (increase) of the effects.
Copyright 2024 : Dr Jean-Michel Hurtel