THE HERBAL REMEDIES THAT REALLY DO WORK

THOUGH proper scientific studies are few and far between, some supplements and herbs have been shown to have a relaxation effect, which means they could help ease anxiety levels and aid sleep.

According to Dr Richard Middleton, chairman of the British Herbal Medicine Association, there are a number of herbs that can relieve insomnia caused by anxiety, with evidence for this coming from small scientific and clinical studies.

‘Herbs seem to work on the central nervous system by influencing the various neurotransmitters that affect stress and anxiety,’ he says. ‘They seem to have a more gentle action than prescribed medicines.’

He warns that herbal remedies may not work as quickly as conventional medicines and that they should be taken regularly for a few weeks to obtain maximum benefit, adding: ‘They should not be taken at the same time as other conventional prescribed or overthe-counter medicines and excessive use of alcohol should be avoided.’

VALERIAN

A HERB thought to help reduce anxiety and restlessness. One study found it to be as effective as a prescribed sleeping drug for increasing sleep quality, duration of sleep and for waking feeling refreshed, with no effect on daytime alertness or concentration the next day. Dr Middleton says: ‘This herb has been used for centuries as an aid to sleep and it can also act as a calming agent in stressful daytime situations.

‘Research shows that it can help many people to fall asleep more quickly and it also improves the quality of their sleep.’

Try it as a tincture with A. Vogel Dormesan tincture (£4.15, avogel.co.uk); a tea with Health & Heather Organic relaxing night time tea (£2.99, Holland & Barrett); or for a supplement, try Kalms Night (£4.89 for 50 tablets, supermarkets and pharmacies).

PASSION FLOWER

THIS herb is used to relieve anxiety and is often used in combination with valerian to reduce anxiety induced insomnia. Try it in tablet form in Bonuit, which contains valerian and passion flower extract (£8.50 for 30 tablets, Holland & Barrett).

MAGNESIUM

A MINERAL that’s necessary for muscle and nerve function. It can help relax muscles and calm the nervous system. Low levels have been associated with sleep disturbance. Some studies have also shown magnesium supplements

improve not only the length of time we sleep for, but also decrease the time it takes to fall asleep.

Magnesium can reduce the severity of restless leg syndrome. Try Healthspan magnesium (£8.45 for 90 tablets, healthspan.co.uk) or Pharma-Nord BioMagnesium (£6.96, health food stores).

CHAMOMILE

THIS herb is widely regarded as a mild tranquilliser and sleep-inducer. Its sedative effects may be due to the flavonoid (plant ingredient) called apigenin that binds to receptors in the brain to reduce brain activity and produce an overall calming effect. You can opt for a hot cup of chamomile tea before bed or take it in supplement form. Try Heath & Heather chamomile teabags (£1.65 for 20 teabags, Holland & Barrett) or East Meets West sleep formula capsules, which combine chamomile with a form of asparagus called Shatavari (£17.99 for 60 tablets, Holland & Barrett).

5-HTP

THIS amino acid (hydroxytretophan) is involved in the production of the sleep hormone melatonin.

Studies have shown it could help improve sleep quality in people who wake frequently at night. Try Healthspan Night Time 5-HTP, which combines 5-HTP with magnesium and vitamins B3, 6 and 12, which aid absorption (£15.95 for 60 tablets, healthspan.co.uk); and Solgar 5-HTP (£11.99 for 30 tablets, from health food stores and local pharmacies).

CHERRY EXTRACT

MONTMORENCY cherry juice has been shown to help boost melatonin production. Recent studies have found a naturally occurring anti- oxidant called phenolic acid, when concentrated into cherry juice, has considerable blood pressure lowering qualities. Even simply eating more cherries can help.

Try Performance Cherry, which comes in a sachet you mix with water (£44.95 for 30 sachets, healthspan.co.uk); or CherryActive, which can be mixed with water or added to smoothies (£8.99 for 210ml bottle, Holland & Barrett).

ASHWAGANDHA

THIS herb is often used in traditional Indian medicine as an adaptogen, which means it helps us cope with the effects of stress. Buy it in tablet form in Pukka’s organic Night Time capsules, which combine ashwagandha with the herb gotu kola (which can help restless leg syndrome) and valerian (£7.45 for 30, health food stores).