Sleep Deprivation: Causes, Medicinal Herbs and Herbal Preparations

Sleep deprivation is a state of inadequate sleep, typically defined as less than 7-8 hours of sleep per night, leading to fatigue, decreased cognitive function, and impaired daily activities.

Common causes include irregular sleep schedules, stress, and lifestyle factors such as excessive caffeine and screen time. Prolonged sleep deprivation can lead to serious health consequences, including cardiovascular disease, obesity, and compromised immune function. To alleviate sleep deprivation, herbal remedies such as valerian root, chamomile, and lavender can be used in teas, tinctures, or supplements.

However, it is essential to consult a healthcare professional before using medicinal herbs, especially for pregnant or breastfeeding individuals, as they may interact with medications or exacerbate underlying conditions.

This article explains in detail what are the causes of sleep deprivation, 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 sleep deprivation?

The main causes of sleep deprivation are primarily linked to lifestyle factors such as irregular sleep schedules (1-2% of adults experience shift work sleep disorder), excessive exposure to electronic devices and blue light emissions (71% of adults report using a phone or tablet before bedtime), physical inactivity (sedentary behavior is associated with 30-40% lower sleep efficiency), consuming stimulating substances like caffeine and nicotine (caffeine can delay sleep onset by 30-60 minutes), and stress and anxiety (40% of adults experience sleep disruption due to stress).

The main causes of sleep deprivation are primarily linked to lifestyle factors such as irregular sleep schedules (1-2% of adults experience shift work sleep disorder), excessive exposure to electronic devices and blue light emissions (71% of adults report using a phone or tablet before bedtime), physical inactivity (sedentary behavior is associated with 30-40% lower sleep efficiency), consuming stimulating substances like caffeine and nicotine (caffeine can delay sleep onset by 30-60 minutes), and stress and anxiety (40% of adults experience sleep disruption due to stress).

• Work Shifts: Working non-traditional hours or irregular schedules, such as night shifts, rotating shifts, or working long hours, can disrupt the body's natural sleep-wake cycle and lead to sleep deprivation.
• Stress: Chronic stress can interfere with sleep by increasing the production of stress hormones like cortisol and adrenaline, making it difficult to fall asleep or stay asleep.
• Sleep Disorders: Conditions such as insomnia, sleep apnea, restless leg syndrome, and narcolepsy can cause sleep deprivation by disrupting normal sleep patterns.
• Lifestyle Factors: Engaging in activities that interfere with sleep, such as consuming caffeine, nicotine, or heavy meals close to bedtime, can lead to sleep deprivation.
• Aging: As people age, their sleep patterns can change, leading to lighter, less restorative sleep and increased risk of sleep deprivation.
• Travel: Crossing time zones or traveling to a new environment can disrupt the body's natural sleep-wake cycle and lead to sleep deprivation.
• Pregnancy: Pregnancy can lead to sleep deprivation due to discomfort, frequent urination, and anxiety.
• Medications: Taking certain medications, such as those used to treat depression, ADHD, and high blood pressure, can interfere with sleep and lead to sleep deprivation.
• Illness: Having a chronic illness, such as chronic pain or fibromyalgia, can lead to sleep deprivation due to discomfort, pain, and anxiety.

What are the primary medicinal plants used for sleep deprivation?

The main medicinal herbs used for sleep deprivation are Valeriana officinalis, Lavandula angustifolia, Passiflora incarnata, Melissa officinalis, Avena sativa, Ginkgo biloba, Zingiber officinale, Humulus lupulus, Cannabis sativa, Camellia sinensis.

Valeriana officinalis contains valerenic acid, which has been shown to have sedative and anxiolytic effects by inhibiting the activity of GABA receptors, thereby promoting relaxation and sleep. Lavandula angustifolia and Passiflora incarnata have been traditionally used to promote relaxation and reduce anxiety, with the latter also acting as a GABA receptor agonist. Avena sativa, Melissa officinalis, and Camellia sinensis have been found to have a calming effect on the nervous system due to their flavonoid and alkaloid content, while Humulus lupulus and Zingiber officinale have been traditionally used to reduce anxiety and promote relaxation.

In contrast, Ginkgo biloba and Cannabis sativa have been found to have varying effects on sleep, with the former potentially exacerbating sleep disorders and the latter having both sedative and stimulatory effects depending on the dose and individual.

• Valeriana officinalis: Valeriana officinalis helps with sleep deprivation by promoting relaxation and reducing anxiety through its sedative properties, which are attributed to the presence of valepotriates and valerenic acid that interact with the GABA receptors in the brain.
• Lavandula angustifolia: Lavandula angustifolia helps with sleep deprivation by reducing stress and anxiety through its calming effects, which are attributed to the presence of linalool and linalyl acetate that interact with the GABA receptors in the brain.
• Passiflora incarnata: Passiflora incarnata helps with sleep deprivation by promoting relaxation and reducing anxiety through its sedative properties, which are attributed to the presence of passifloric acid and flavonoids that interact with the GABA receptors in the brain and inhibit the release of stress hormones.
• Melissa officinalis: Melissa officinalis helps with sleep deprivation by reducing anxiety and stress through its adaptogenic properties, which are attributed to the presence of rosmarinic acid that interacts with the GABA receptors in the brain and inhibits the release of stress hormones.
• Avena sativa: Avena sativa helps with sleep deprivation by reducing anxiety and stress through its sedative and anxiolytic properties, which are attributed to the presence of avenacosides and avenanthramides that interact with the GABA receptors in the brain and inhibit the release of stress hormones.
• Ginkgo biloba: Ginkgo biloba does not help with sleep deprivation as it is primarily used to improve cognitive function and memory, although it may help reduce stress and anxiety through its flavonoid content, which can interact with the GABA receptors in the brain.
• Zingiber officinale: Zingiber officinale helps with sleep deprivation by reducing nausea and stress associated with sleep disorders, although its primary use is as a digestive aid and to reduce inflammation through its gingerols and shogaols that interact with the TRPV1 receptors in the brain.
• Humulus lupulus: Humulus lupulus helps with sleep deprivation by promoting relaxation and reducing anxiety through its sedative properties, which are attributed to the presence of humulone and lupulone that interact with the GABA receptors in the brain and inhibit the release of stress hormones.
• Cannabis sativa: Cannabis sativa helps with sleep deprivation by promoting relaxation and reducing anxiety through its sedative and anxiolytic properties, which are attributed to the presence of cannabinoids such as THC and CBD that interact with the CB1 receptors in the brain and inhibit the release of stress hormones.
• Camellia sinensis: Camellia sinensis does not help with sleep deprivation as it is primarily used to improve cognitive function and reduce stress through its L-theanine content, which can interact with the GABA receptors in the brain, although its primary use is as a stimulant due to its caffeine content.

What are the main herbal preparations used for sleep deprivation?

The main herbal preparations used for sleep deprivation are Tincture, Capsule, Decoction, Gummies, Suppository, Elixir, Salve, Cream, Oil, Extract.

Tincture is a concentrated liquid extract of Valerian root, Lavender, and Chamomile which can be taken sublingually to promote relaxation. Capsules containing Melatonin, Passionflower, and Skullcap can be ingested orally to regulate sleep-wake cycles. Decoction of Herbs like Valerian, Lemon Balm, and Ginkgo Biloba are prepared by boiling the herbs in water to create a soothing tea promoting restful sleep.

Additionally, Gummies infused with Melatonin, Valerian root and Chamomile can be consumed as a supplement to support sleep health.

• Tincture: A tincture of Valeriana officinalis, prepared by infusing the plant's roots in ethanol, helps alleviate sleep deprivation by promoting relaxation and reducing anxiety due to its sedative properties, thereby facilitating a restful night's sleep.
• Capsule: Capsules containing the standardized extract of Melatonin, a hormone regulating sleep-wake cycles, help alleviate sleep deprivation by replenishing depleted melatonin levels, thereby restoring a normal sleep-wake cycle.
• Decoction: A decoction of the dried root of Withania somnifera, also known as Ashwagandha, helps alleviate sleep deprivation by promoting relaxation, reducing stress, and anxiety, and enhancing sleep quality due to its adaptogenic and sedative properties.
• Gummies: Gummies containing the extract of Lemon Balm (Melissa officinalis) help alleviate sleep deprivation by promoting relaxation, reducing anxiety and stress, and inducing a calm state due to its sedative and anxiolytic properties.
• Suppository: A suppository of the extract of Valeriana officinalis helps alleviate sleep deprivation by promoting relaxation, reducing anxiety, and inducing a restful night's sleep due to its sedative properties, which are absorbed directly into the bloodstream through the rectal mucosa.
• Elixir: An elixir of the standardized extract of Chamomile (Matricaria chamomilla) helps alleviate sleep deprivation by promoting relaxation, reducing anxiety and stress, and inducing a calm state due to its sedative and anxiolytic properties.
• Salve: A salve of the extract of Lavender (Lavandula angustifolia) applied topically helps alleviate sleep deprivation by promoting relaxation, reducing anxiety and stress, and inducing a calm state due to its sedative and anxiolytic properties, which are absorbed through the skin.
• Cream: A cream of the extract of Passiflora incarnata helps alleviate sleep deprivation by promoting relaxation, reducing anxiety and stress, and inducing a calm state due to its sedative and anxiolytic properties, which are absorbed through the skin.
• Oil: A oil of the extract of Lavender (Lavandula angustifolia) helps alleviate sleep deprivation by promoting relaxation, reducing anxiety and stress, and inducing a calm state due to its sedative and anxiolytic properties, which are absorbed through the skin or inhaled.
• Extract: An extract of the herb Ginkgo biloba, rich in flavonoids and terpenoids, helps alleviate sleep deprivation by promoting relaxation, reducing anxiety and stress, and inducing a calm state due to its sedative and anxiolytic properties.