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GET A GRIP ON THE STRESS/SLEEP CYCLE
with Herbs and Supplements



Stress leads to poor sleep and sleeping poorly leaves you more susceptible to stress. Ageing is associated with diminished melatonin production, the sleep hormone. As men age, testosterone production also declines, reducing the deep sleep phases responsible for recovery of the mind and body. Insomnia further reduces testosterone output and elevates the stress hormone cortisol, increases abdominal fat (and makes it impossible to shed), raises blood pressure, depletes the immune response and causes many other health problems.

If you are plagued by edginess, restlessness and sleeplessness, turn to relaxing herbs for support. Unlike pharmaceuticals, herbs work best when employed over the long term, are not habit-forming, continue to work at the same dosage, will not leave you feeling groggy or dazed, and have been tested on humans for centuries or even millennia. Get a grip on the Stress/Sleep Cycle!

I. Using Herbs for Stress and Sleep

A. Herbal Relaxants

Use these herbs daily and stress will bother you less. As your level of stress lessens, so will your sleep improve.

1. Reducing Stress

Holy Basil lowers the cortisol level to allow you to remain relaxed. St. John's Wort instills calmness and soothes frazzled nerves. Use capsules/tablets containing standardized extracts of these herbs, typically 2-3 a day. If you are jittery, a single 100-200 mg capsule/tablet of Valerian will prove soothing, taken 1-3 times throughout the day, either alone or in addition to your usual herbal stress regimen. In such low doses, Valerian produces calmness without drowsiness. Hops may also be used at doses of 50-100 mg to similar effect. The mild relaxant herbs may be taken with the stronger herbs to add a little boost. These herbs may be enjoyed throughout the day as calming herbal teas. Use one or a combination of herbs and, optionally, add spices and flavourful herbs, such as Linden Blossom, Mint, Hibiscus, etc. Sweeten with honey or fruit juice.

2. Promoting Restful Sleep

Valerian promotes a deep and restful sleep at 400-800 mg standardized capsules/tablets, taken before bed. St. John's Wort and Holy Basil are effective for dispelling restlessness and stilling an over-active mind. Take ½ to 1 standardized 300 mg capsule/tablet of St. John's Wort and/or 1 capsule/tablet of Holy Basil, with or without Valerian. The addition of Hops can produce a heavy sleep. Including mild relaxants with the stronger herbs can significantly improve the effectiveness of your nighttime regimen. If you wake up in the night, you might wish to repeat the same or a different herbal combination. All of the herbs are suitable for use as bedtime tea. They may be combined and mixed with spices and flavourful herbs, such as Hibiscus, Rosehip, Fennel, etc.

B. Methods of Use and General Guidelines

Herbs can be used as a tea/decoction (steeped in hot water or simmered in water until the liquid volume is reduced to about one half), in tincture (soaked in alcohol to extract the active chemicals) and as capsules/tablets (standardized extracts and powdered herbs). Capsules/tablets containing standardized extracts will deliver the most consistent and potent doses.

To make herbal tea, use roughly 1 heaping teaspoon to 1 heaping tablespoon of an herb or herb blend per cup. Generally, drink 2-3 cups a day, or 1 cup about 1 hour before bed. A dose of tincture is generally 1 teaspoon taken 2-3 times a day. To take tincture of Valerian before bed, use 2 teaspoons. This suggests a similarly increased dose when using tinctures of the other herbs for sleep. Capsules containing standardized extracts and tablets can be dissolved on the tongue or chewed for an immediate delivery. Doses for capsules/tablets of standardized extracts have been discussed above. Capsules containing raw herbs may be poured out and prepared as tea. Generally, use 3-4 of these capsules for each dosing, or 1-2, if using as a supplement to the more powerful herbs.

Exercise and meditation will positively affect your ability to sleep at night. Intake of sugars and stimulants, such as caffeine, causes jitteriness and hyperactivity. Salty snacks cause water retention, so you will be visiting the bathroom many hours later, likely in the middle of the night. Eating a heavy meal in the evening can leave you tossing and turning until the sun comes up. It would be healthier to revert to the practise of taking the main meal at midday. Like pharmaceuticals, alcohol consumption produces a stuporous sleep devoid of restorative benefit. If not able to sleep for 8 hours at a stretch, don't fret. Many find relief in the ancient practise of segmented sleep, usually two 4-hour bouts of sleep separated by a 1-3-hour period of wakefulness. Spend the waking periods in meditation, reading, going for a walk, visiting or at household chores. This requires allotting more time for sleep, but rewards with the bonus of a short period of productivity.

II. Using Supplements for Stress and Sleep

These supplements can be used singly or in combination with other supplements and/or herbs to add variety to your stress/sleep regimen. Exercise restraint when using them: effective doses for stress and sleep often far exceed those for dietary supplementation.

Magnesium promotes sleep in doses of 150 mg (larger doses can cause diarrhea). It is best combined with Calcium and Vitamin D. Take Vitamin D3 up to 2000 IU to promote sleep. L-Theanine is found in regular tea (Camellia sinensis). It increases the action of GABA and, like meditation, increases alpha wave brain activity associated with a calm attentive state. A cup of green tea contains about 20 mg. Significantly higher doses are best used at bedtime, due to a potential for causing drowsiness. Melatonin is used at very low doses of 1-3 mg. The body's natural peak is from 2-4 am, so it is possible to take a second dose if you wake up in the night (or take a timed release formulation). Use only synthetic Melatonin, not pork (porcine) or beef (bovine), to avoid risk of infection with animal pathogens and prions. 5-HTP is harvested from the seeds of an African shrub (Griffonia simplicifolia) and is metabolozed into serotonin. It both enhances sleep and lessens anxiety and is taken before bed. GABA is a neutotransmitter that inhibits excitation of the nervous system, hence it can be useful in lowering the stress response and in inducing sleep. It is generally taken at bedtime.

III. References