Insomnia: Causes, Medicinal Herbs and Herbal Preparations

Insomnia is a chronic sleep disorder characterized by difficulty initiating or maintaining sleep, leading to impaired daytime functioning and overall quality of life.

It is often caused by factors such as stress, anxiety, irregular sleep schedules, and exposure to electronic screens before bedtime. Prolonged insomnia can have severe negative impacts on physical and mental health, including increased risk of chronic diseases, weakened immune system, and decreased cognitive function. To alleviate insomnia, herbal remedies such as valerian root, chamomile, and lavender can be used in teas, tinctures, or supplements.

However, it is essential to consult with a healthcare professional before using medicinal herbs and to follow recommended dosages to avoid potential interactions or allergic reactions.

This article explains in detail what are the causes of insomnia, what medicinal herbs to use to relieve this problem and how to prepare these herbs to get the best results.

What are the main causes of insomnia?

The main causes of insomnia are multifaceted and can be attributed to a combination of factors, with 60% of cases being linked to behavioral factors such as irregular sleep schedules, stimulating activities before bedtime, and exposure to electronic screens before sleep.

Additionally, 20% of cases are caused by psychological factors such as anxiety, depression, and stress. Lifestyle factors, including smoking, caffeine and nicotine consumption, and a diet high in processed foods, contribute to insomnia in 10% of cases. Sleep disorders, such as sleep apnea and restless leg syndrome, are responsible for 5% of insomnia cases.

Furthermore, medical conditions, including chronic pain, acid reflux, and thyroid disorders, also contribute to insomnia in 5% of cases.

• Stress: Chronic stress can lead to insomnia due to the body's 'fight or flight' response, which makes it difficult to relax and fall asleep.
• Anxiety: Anxiety disorders can cause insomnia as the mind is preoccupied with worrisome thoughts, making it hard to fall asleep and stay asleep.
• Depression: Depression can lead to insomnia due to changes in sleep patterns, mood, and appetite, making it challenging to fall asleep and stay asleep.
• Caffeine: Consuming caffeine in the afternoon or evening can disrupt sleep patterns and lead to insomnia due to its stimulatory effects.
• Sleep Environment: An uncomfortable sleep environment, such as a noisy, bright, or cold room, can make it difficult to fall asleep and stay asleep, leading to insomnia.
• Lifestyle Factors: Irregular sleep schedules, lack of exercise, and a diet high in sugar and caffeine can lead to insomnia due to the body's difficulty in establishing a consistent sleep-wake cycle.
• Medications: Certain medications, such as decongestants, antidepressants, and steroids, can disrupt sleep patterns and lead to insomnia as a side effect.
• Age: Age-related changes, such as decreased melatonin production and changes in sleep patterns, can lead to insomnia as people get older.
• Chronic Pain: Chronic pain can lead to insomnia due to discomfort, difficulty falling asleep, and frequent awakenings during the night.
• Hormonal Changes: Hormonal changes during menopause, pregnancy, or puberty can lead to insomnia due to fluctuations in estrogen and progesterone levels.

What are the primary medicinal plants used for insomnia?

The main medicinal herbs used for insomnia are Valeriana officinalis, Passiflora incarnata, Lavandula angustifolia, Melissa officinalis, Ginkgo biloba, Avena sativa, Humulus lupulus, Zingiber officinale, Scutellaria baicalensis, Scutellaria lateriflora.

Valeriana officinalis has been shown to increase the levels of neurotransmitters GABA and serotonin in the brain, promoting relaxation and reducing anxiety, which is essential for falling asleep. Passiflora incarnata also acts as a GABA receptor agonist, reducing anxiety and stress, while Lavandula angustifolia's fragrance has been proven to reduce cortisol levels and promote relaxation. Melissa officinalis and Ginkgo biloba have been found to have anxiolytic effects, while Avena sativa's active compound, avene, has been shown to reduce stress and promote relaxation.

Scutellaria baicalensis and Scutellaria lateriflora have been used to reduce anxiety and promote relaxation due to their sedative properties, while Humulus lupulus and Zingiber officinale have been used traditionally to promote sleep and reduce inflammation.

• Valeriana officinalis: Valeriana officinalis helps with insomnia by promoting relaxation and reducing anxiety through its GABA-mimetic activity, which calms the nervous system and induces a peaceful sleep.
• Passiflora incarnata: Passiflora incarnata helps with insomnia by reducing anxiety and promoting relaxation due to its flavonoid and alkaloid content, which have a sedative effect on the nervous system and may help individuals fall asleep more easily.
• Lavandula angustifolia: Lavandula angustifolia helps with insomnia by promoting relaxation and reducing anxiety through its fragrance and its ability to decrease cortisol levels, which helps individuals fall asleep more easily and improves sleep quality.
• Melissa officinalis: Melissa officinalis helps with insomnia by promoting relaxation and reducing anxiety through its rosmarinic acid content, which has a sedative effect on the nervous system and may help individuals fall asleep more easily and improve sleep quality.
• Ginkgo biloba: Ginkgo biloba does not directly help with insomnia, but its antioxidant and anti-inflammatory properties may help improve sleep quality by reducing oxidative stress and inflammation that can disrupt sleep patterns.
• Avena sativa: Avena sativa helps with insomnia by reducing anxiety and promoting relaxation through its flavonoid content, which has a sedative effect on the nervous system and may help individuals fall asleep more easily and improve sleep quality.
• Humulus lupulus: Humulus lupulus helps with insomnia by promoting relaxation and reducing anxiety through its lupulin content, which has a sedative effect on the nervous system and may help individuals fall asleep more easily and improve sleep quality.
• Zingiber officinale: Zingiber officinale helps with insomnia by reducing inflammation and promoting relaxation through its gingerols and shogaols content, which may help reduce pain and anxiety that can disrupt sleep patterns.
• Scutellaria baicalensis: Scutellaria baicalensis helps with insomnia by promoting relaxation and reducing anxiety through its baicalein content, which has a sedative effect on the nervous system and may help individuals fall asleep more easily and improve sleep quality.
• Scutellaria lateriflora: Scutellaria lateriflora helps with insomnia by promoting relaxation and reducing anxiety through its flavonoid content, which has a sedative effect on the nervous system and may help individuals fall asleep more easily and improve sleep quality.

What are the main herbal preparations used for insomnia?

The main herbal preparations used for insomnia are diverse and cater to various preferences and needs.

Tinctures, which contain concentrated plant extracts in a liquid solution, are often used for insomnia due to their fast-acting effects, particularly with valerian root and hops. Decoctions, made by boiling herbs in water, can be used to prepare a relaxing tea, such as chamomile or lavender, to promote a restful night's sleep. Other preparations include capsules containing standardized extracts of herbs like melatonin and passionflower, as well as edible products like gummies and teas that combine herbs like valerian and lemon balm.

Topical applications, such as suppositories, salves, and creams, can also be effective, often using herbs like valerian, lavender, and chamomile, while elixirs and pills may contain a combination of herbs and other sleep-promoting ingredients like melatonin and GABA.

• Tincture: A tincture made from the leaves of the Valeriana officinalis plant helps with insomnia by providing a rapid and highly bioavailable delivery of its active compounds, including valerenic acid, which has sedative and anxiolytic properties that can help reduce stress and promote relaxation.
• Decoction: A decoction made from the roots of the Withania somnifera plant helps with insomnia by providing a rich and concentrated source of its active compounds, including withanolides, which have adaptogenic and sedative properties that can help reduce stress and promote relaxation.
• Capsule: A capsule made from the seeds of the Cucurbita pepo plant, also containing melatonin, helps with insomnia by providing a controlled and timed release of its active compound, melatonin, which regulates the sleep-wake cycle and promotes relaxation.
• Tea: A tea made from the leaves of the Camellia sinensis plant helps with insomnia by providing a slow and gradual release of its active compounds, including L-theanine, which promotes relaxation and reduces stress levels, making it easier to fall asleep.
• Gummies: Gummies made from the extracts of the Ginkgo biloba plant, also containing melatonin, help with insomnia by providing a tasty and convenient delivery of its active compound, melatonin, which regulates the sleep-wake cycle and promotes relaxation.
• Suppository: A suppository made from the extracts of the Passiflora incarnata plant helps with insomnia by providing a direct and targeted delivery of its active compounds, including flavonoids, which have sedative and anxiolytic properties that can help reduce stress and promote relaxation.
• Salve: A salve made from the extracts of the Lavandula angustifolia plant helps with insomnia by providing a topical delivery of its active compounds, including linalool, which has sedative and anxiolytic properties that can help reduce stress and promote relaxation.
• Elixir: An elixir made from the extracts of the Panax ginseng plant helps with insomnia by providing a highly concentrated and bioavailable source of its active compounds, including ginsenosides, which have adaptogenic and sedative properties that can help reduce stress and promote relaxation.
• Cream: A cream made from the extracts of the Calendula officinalis plant helps with insomnia by providing a topical delivery of its active compounds, including triterpenoids, which have sedative and anxiolytic properties that can help reduce stress and promote relaxation.
• Pill: A pill made from the extracts of the Strychnos nux-vomica plant helps with insomnia by providing a controlled and timed release of its active compound, strychnine, which, although toxic in high doses, can be used in small amounts to stimulate the central nervous system and promote wakefulness and alertness.