Insomnia is the inability to sleep, often due to stress, caffeine, and alcohol. Relaxation techniques can help and lavender, valerian, and hops have shown promise in human studies.
Anxiety can be caused by many things. Herbs and essential oils have demonstrated sedative and anxiolytic activities in many human studies. A healthy diet, exercise, and fresh air are also important.
Recipes to Help with Insomnia
Blog Articles
RESEARCH
The listings of research below represent a compilation of scientific articles found on the topic, with a very brief overview description of each article/study. This compilation of research articles does not necessarily imply that there are adequate results to demonstrate safe and/or effective human use of any herb listed.
GENERAL
- Meolie, A. L., Rosen, C., Kristo, D., Kohrman, M., Gooneratne, N., Aguillard, R. N., … & Hoban, T. (2005). Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. J Clin Sleep Med, 1(2), 173-87.
- Antoniades, J., Jones, K., Hassed, C., & Piterman, L. (2012). Sleep… Naturally: A Review of the Efficacy of Herbal Remedies for Managing Insomnia. Alternative and complementary therapies, 18(3), 136-140.
BASIL
- Insomnia was reduced in 150 elderly participants with aromatherapy nightly for a month of a blend of lavender (Lavandula angustifolia), marjoram (Origantum majorana), geranium (Pelargonium graveolens) and basil (Ocimum basilicum). From: Jezdic, Z., Vulinac, S. O., Racz, A., Kovacevic, I., Sedic, B., & Jadranka, P. (2018). Influence of Aromatherapy on Alleviation of Insomnia Symptoms. Complementary and Alternative Medicine: Open Access, 2018(02), 1-5.
- Essential oils and these constituents: terpinen-4-ol and 1-octene-3-ol, may modulate our mood through via GABA receptors and induce an anxiolytic effect. Aoshima, H., Oda, K., Orihara, Y., Hara, A., Shigemori, Y., Tan, N., … & Kiso, Y. (2009). Effects of essential oils on the response of GABAA receptors, sleeping time in mice induced by sleeping drug and plasma adrenocorticotropic hormone levels of rats. Aroma Research, 10(1), 58-54.
CHAMOMILE
- In a review of research, the author concluded German chamomile appears to be effective and safe for sleep and anxiety concerns, but more clinical trials are needed. From: Hieu, T. H., Dibas, M., Surya Dila, K. A., Sherif, N. A., Hashmi, M. U., Mahmoud, M., … & Huy, N. T. (2019). Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta‐analysis of randomized trials and quasi‐randomized trials. Phytotherapy Research.
- Chamomile may help reduce insomnia. From: Zick, S. M., Wright, B. D., Sen, A., & Arnedt, J. T. (2011). Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC complementary and alternative medicine, 11(1), 1.
- Chamomile had a hypnotic activity to improve sleep in sleep-disturbed rats. From: Shinomiya, K., Inoue, T., Utsu, Y., Tokunaga, S., Masuoka, T., Ohmori, A., & Kamei, C. (2005). Hypnotic activities of chamomile and passiflora extracts in sleep-disturbed rats. Biological and Pharmaceutical Bulletin, 28(5), 808-810.
- In a study of 50 patients with acute leukemia, administration of aromatherapy of choice: lavender, peppermint, or chamomile, significantly improved perceived tiredness, lack of appetite, depression, and anxiety, compared to the placebo. From: Lisa Blackburn, M. S., Sara Achor, B. S. N., AD, B. A., Nicole Bauchmire, M. S., Danielle Dunnington, A. D., Klisovic, R. B., … & Tomlinson-Pinkham, K. (2017, July). The effect of aromatherapy on insomnia and other common symptoms among patients with acute leukemia. In Oncology nursing forum (Vol. 44, No. 4, p. E185). Oncology Nursing Society.
- What is the difference between German chamomile and Roman chamomile? Read more at this uhRohMuh blog article.
CORIANDER
- Coriander extracts prolonged sleep in mice. From: Rakhshandeh, H., Sadeghnia, H. R., & Ghorbani, A. (2012). Sleep-prolonging effect of Coriandrum sativum hydro-alcoholic extract in mice. Natural product research, 26(22), 2095-2098.
FENNEL
- In a three month double blind randomized trial of 45 patients, a daily intranasal administration of diluted lavender and fennel essential oil reduced stress and insomnia. From: Polonini, H., Mesquita, D., Lanine, J., Dijkers, E., Gkinis, S., Raposo, N. R. B., … & de Oliveira Ferreira, A. (2020). Intranasal use of lavender and fennel decreases salivary cortisol levels and improves quality of sleep: a double-blind randomized clinical trial. European Journal of Integrative Medicine, 34, 101015.
GERANIUM
- Insomnia was reduced in 150 elderly participants with aromatherapy nightly for a month of a blend of lavender (Lavandula angustifolia), marjoram (Origantum majorana), geranium (Pelargonium graveolens) and basil (Ocimum basilicum). From: Jezdic, Z., Vulinac, S. O., Racz, A., Kovacevic, I., Sedic, B., & Jadranka, P. (2018). Influence of Aromatherapy on Alleviation of Insomnia Symptoms. Complementary and Alternative Medicine: Open Access, 2018(02), 1-5.
HOPS
- A blend of valerian root, hop cones, balm leaves and motherwort reduced insomnia in a randomized double blind study of 50 alcoholic men. From: Widy-Tyszkiewicz, E., & Schminda, R. (1997). A randomized double blind study of sedative effects of phytotherapeutic containing valerian, hops, balm and motherwort versus placebo. Herba Polonica, 2(43), 154-159.
- In a study of 17 nurses who drank beer with supper for 14 days, night sleep quality was improved. From: Franco, L., Sánchez, C., Bravo, R., Rodríguez, A. B., Barriga, C., Romero, E., & Cubero, J. (2012). The sedative effect of non-alcoholic beer in healthy female nurses. PloS one, 7(7), e37290.
- A combination of valerian and hops were more effective than both the placebo and valerian alone in a four week clinical study to treat patients with insomnia. From: Koetter, U., Schrader, E., Käufeler, R., & Brattström, A. (2007). A randomized, double blind, placebo‐controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non‐organic sleep disorder. Phytotherapy research, 21(9), 847-851.
- In this double blind, placebo controlled, EEG measuring study of sleep, a valerian / hops combination improved sleep measurements. From: Dimpfel, W., & Suter, A. A. (2008). Sleep improving effects of a single dose administration of a valerian/hops fluid extract. A double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using the electrohypnogram. Zeitschrift für Phytotherapie, 29(S 1), P06.
- Based on a study of 184 adults with mild insomnia, A valerian hops combination might be a safe and effective treatment. From: Morin, C. M., Koetter, U., Bastien, C., Ware, J. C., & Wooten, V. (2005). Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. SLEEP-NEW YORK THEN WESTCHESTER-, 28(11), 1465.
- The author discusses that the triptophan component of hops can aid in sleeping and improved Circadian rhythm. From: Bravo, R., Franco, L., Rodríguez, A. B., Ugartemendia, L., Barriga, C., & Cubero, J. (2018). Tryptophan and hops: Chrononutrition tools to improve sleep/wake circadian rythms.
JUNIPER
- In a study of 14 stroke patients, a footbath and massage with juniper, lavender, rosemary, patchouli, and orange reduced stress, improved mood, increased body temperature, and improved sleeping satisfaction compared to the placebo. From: Lee, J. H., Seo, E. K., Shim, J. S., & Chung, S. P. (2017). The effects of aroma massage and foot bath on psychophysiological response in stroke patients. Journal of physical therapy science, 29(8), 1292-1296.
- Essential oils and these constituents: terpinen-4-ol and 1-octene-3-ol, may modulate our mood through via GABA receptors and induce an anxiolytic effect. Aoshima, H., Oda, K., Orihara, Y., Hara, A., Shigemori, Y., Tan, N., … & Kiso, Y. (2009). Effects of essential oils on the response of GABAA receptors, sleeping time in mice induced by sleeping drug and plasma adrenocorticotropic hormone levels of rats. Aroma Research, 10(1), 58-54.
LEMON VERBENA
- In a study of 100 patients with insomnia, oral intake of A. citriodora reduced symptoms taken daily over 4 weeks compared to the control group. From: Afrasiabian, F., Mirabzadeh Ardakani, M., Rahmani, K., Azadi, N. A., Alemohammad, Z. B., Bidaki, R., … & Hashempur, M. H. (2019). Aloysia citriodora Palau (lemon verbena) for insomnia patients: A randomized, double‐blind, placebo‐controlled clinical trial of efficacy and safety. Phytotherapy research, 33(2), 350-359.
LEMONGRASS
- In mice, Cymbopogon citratus was anxiolytic, sedative or anticonvulsive. From: Blanco, M. M., Costa, C. A. R. A., Freire, A. O., Santos, J. G., & Costa, M. (2009). Neurobehavioral effect of essential oil of Cymbopogon citratus in mice. Phytomedicine, 16(2), 265-270.
LAVENDER
- In a randomized placebo-controlled clinical trial with 37 patients having type II diabetes, inhalation of lavender essential oil improved sleep quality. From: Lari, Z. N., Hajimonfarednejad, M., Riasatian, M., Abolhassanzadeh, Z., Iraji, A., Vojoud, M., … & Shams, M. (2020). Efficacy of inhaled Lavandula angustifolia Mill. Essential oil on sleep quality, quality of life and metabolic control in patients with diabetes mellitus type II and insomnia. Journal of Ethnopharmacology, 251, 112560.
- In a 29-day double-blind, randomized controlled trial with 33 menopausal women, inhaling lavender aroma prior to sleep improved sleep quality significantly. From: Lucena, L. R., Santos-Junior, J. G., Tufik, S., & Hachul, H. (2020). 0498 Effect of Lavender Essential Oil on Sleep in Postmenopausal Women with Insomnia: Double-Blind Randomized Controlled Trial. Sleep, 43(Supplement 1), A190-A191.
- In a three month double blind randomized trial of 45 patients, a daily intranasal administration of diluted lavender and fennel essential oil reduced stress and insomnia. From: Polonini, H., Mesquita, D., Lanine, J., Dijkers, E., Gkinis, S., Raposo, N. R. B., … & de Oliveira Ferreira, A. (2020). Intranasal use of lavender and fennel decreases salivary cortisol levels and improves quality of sleep: a double-blind randomized clinical trial. European Journal of Integrative Medicine, 34, 101015.
- In a study of 14 stroke patients, a footbath and massage with juniper, lavender, rosemary, patchouli, and orange reduced stress, improved mood, increased body temperature, and improved sleeping satisfaction compared to the placebo. From: Lee, J. H., Seo, E. K., Shim, J. S., & Chung, S. P. (2017). The effects of aroma massage and foot bath on psychophysiological response in stroke patients. Journal of physical therapy science, 29(8), 1292-1296.
- Aromatherapy with a blend of lavender, Roman chamomile, and neroli, reduced anxiety and improved sleep in a study with 56 ICU patients. From: Cho, M. Y., Min, E. S., Hur, M. H., & Lee, M. S. (2013). Effects of aromatherapy on the anxiety, vital signs, and sleep quality of percutaneous coronary intervention patients in intensive care units. Evidence-Based Complementary and Alternative Medicine, 2013.
- Insomnia was reduced in 150 elderly participants with aromatherapy nightly for a month of a blend of lavender (Lavandula angustifolia), marjoram (Origantum majorana), geranium (Pelargonium graveolens) and basil (Ocimum basilicum). From: Jezdic, Z., Vulinac, S. O., Racz, A., Kovacevic, I., Sedic, B., & Jadranka, P. (2018). Influence of Aromatherapy on Alleviation of Insomnia Symptoms. Complementary and Alternative Medicine: Open Access, 2018(02), 1-5.
- In 31 young adults, lavender aroma served as a mild sedative in promoting deep sleep. From: Goel, N., Kim, H., & Lao, R. P. (2005). An olfactory stimulus modifies nighttime sleep in young men and women. Chronobiology international, 22(5), 889-904.
- A study with 42 college nursing students who had insomnia showed lavender inhalation reduced symptoms of insomnia and depression. From: Lee, I. S., & Lee, G. J. (2006). Effects of lavender aromatherapy on insomnia and depression in women college students. Journal of Korean Academy of Nursing, 36(1), 136-143.
- Sleeping and other sedative effects increased with mice who ingested lavender in olive oil. From: Guillemain, J., Rousseau, A., & Delaveau, P. (1989). Neurodepressive effects of the essential oil of Lavandula angustifolia Mill. In Annales pharmaceutiques françaises (Vol. 47, No. 6, p. 337).
- Aromatherapy (of lavender) reduced insomnia. From: Hardy, M., Kirk-Smith, M., & Stretch, D. (1995). Replacement of drug treatment for insomnia by ambient odour. The Lancet, 346(8976), 701.
- Insomnia was reduced with lavender inhalation in this randomized study of ten volunteers over four weeks. From: Lewith, G. T., Godfrey, A. D., & Prescott, P. (2005). A single-blinded, randomized pilot study evaluating the aroma of Lavandula augustifolia as a treatment for mild insomnia. Journal of Alternative & Complementary Medicine, 11(4), 631-637.
- Nighttime exposure to lavender aroma relieves sleepiness at awakening in Japanese students. From: Hirokawa, K., Nishimoto, T., & Taniguchi, T. (2012). Effects of lavender aroma on sleep quality in healthy Japanese students. Perceptual and motor skills, 114(1), 111-122.
- After 12 weeks of lavender aromatherapy, midlife women with insomnia had improved quality of sleep. From: Chien, L. W., Cheng, S. L., & Liu, C. F. (2011). The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia. Evidence-Based Complementary and Alternative Medicine, 2012.
- Both mothers and infants were more relaxed after giving baby a bath with scented lavender. From: Field, T., Field, T., Cullen, C., Largie, S., Diego, M., Schanberg, S., & Kuhn, C. (2008). Lavender bath oil reduces stress and crying and enhances sleep in very young infants. Early human development, 84(6), 399-401.
- In a study of 50 patients with acute leukemia, administration of aromatherapy of choice: lavender, peppermint, or chamomile, significantly improved perceived tiredness, lack of appetite, depression, and anxiety, compared to the placebo. From: Lisa Blackburn, M. S., Sara Achor, B. S. N., AD, B. A., Nicole Bauchmire, M. S., Danielle Dunnington, A. D., Klisovic, R. B., … & Tomlinson-Pinkham, K. (2017, July). The effect of aromatherapy on insomnia and other common symptoms among patients with acute leukemia. In Oncology nursing forum (Vol. 44, No. 4, p. E185). Oncology Nursing Society.
- This single-blind randomized controlled clinical trial with 100 retired adults showed that taking 2 drops of with lavender essential oil with water for seven days improved sleep. From: Izadi-Avanji, F. S., Miranzadeh, S., Akbari, H., Mirbagher Ajorpaz, N., & Ahmadi, D. (2019). Effects of aromatherapy with lavender essential oil on sleep quality among retired older adults. Journal of Research and Health, 9(5), 437-442.
MARJORAM
- Insomnia was reduced in 150 elderly participants with aromatherapy nightly for a month of a blend of lavender (Lavandula angustifolia), marjoram (Origantum majorana), geranium (Pelargonium graveolens) and basil (Ocimum basilicum). From: Jezdic, Z., Vulinac, S. O., Racz, A., Kovacevic, I., Sedic, B., & Jadranka, P. (2018). Influence of Aromatherapy on Alleviation of Insomnia Symptoms. Complementary and Alternative Medicine: Open Access, 2018(02), 1-5.
- In a study, 70 elderly women wore an aromatherapy necklace for 4 weeks with orange and marjoram. It improved sleep and reduced anxiety compared to the placebo. From: Chun, N., & Kim, M. (2017). Effects of a Sleep Improvement Program Combined with Aroma-Necklace on Sleep, Depression, Anxiety and Blood Pressure in Elderly Women. Journal of Korean Academy of Nursing, 47(5), 651-662.
- Essential oils and these constituents: terpinen-4-ol and 1-octene-3-ol, may modulate our mood through via GABA receptors and induce an anxiolytic effect. Aoshima, H., Oda, K., Orihara, Y., Hara, A., Shigemori, Y., Tan, N., … & Kiso, Y. (2009). Effects of essential oils on the response of GABAA receptors, sleeping time in mice induced by sleeping drug and plasma adrenocorticotropic hormone levels of rats. Aroma Research, 10(1), 58-54.
MELISSA (LEMON BALM)
- A blend of valerian root, hop cones, balm leaves and motherwort reduced insomnia in a randomized double blind study of 50 alcoholic men. From: Widy-Tyszkiewicz, E., & Schminda, R. (1997). A randomized double blind study of sedative effects of phytotherapeutic containing valerian, hops, balm and motherwort versus placebo. Herba Polonica, 2(43), 154-159.
- In a triple blind randomized placebo controlled study of patients with insomnia, taking 1000 mg of Melissa officinalis and 400 mg Nepeta menthoides each night for 4 weeks significantly reduced insomnia. From: Ranjbar, M., Salehi, A., Rezaeizadeh, H., Zarshenas, M. M., Sadeghniiat-Haghighi, K., Mirabzadeh, M., & Firoozabadi, A. (2018). Efficacy of a Combination of Melissa officinalis L. and Nepeta menthoides Boiss. & Buhse on Insomnia: A Triple-Blind, Randomized Placebo-Controlled Clinical Trial. The Journal of Alternative and Complementary Medicine, 24(12), 1197-1203.
- In this double-blind randomized placebo controlled clinical trial, 80 patients who had coronary artery bypass surgery, 500 mg of Melissa leaf powder taken for 7 days reduced anxiety and improved sleep. From: Soltanpour, A., Alijaniha, F., Naseri, M., Kazemnejad, A., & Heidari, M. R. (2019). Effects of Melissa officinalis on anxiety and sleep quality in patients undergoing coronary artery bypass surgery: A double-blind randomized placebo controlled trial. European Journal of Integrative Medicine, 28, 27-32.
MOTHERWORT
- Fifty patients with hypertension were treated for 28 days with motherwort oil extract to show improved psycho-emotional status and arterial blood pressure. From: Shikov, A. N., Pozharitskaya, O. N., Makarov, V. G., Demchenko, D. V., & Shikh, E. V. (2011). Effect of Leonurus cardiaca oil extract in patients with arterial hypertension accompanied by anxiety and sleep disorders. Phytotherapy Research, 25(4), 540-543.
- A blend of valerian root, hop cones, balm leaves and motherwort reduced insomnia in a randomized double blind study of 50 alcoholic men. From: Widy-Tyszkiewicz, E., & Schminda, R. (1997). A randomized double blind study of sedative effects of phytotherapeutic containing valerian, hops, balm and motherwort versus placebo. Herba Polonica, 2(43), 154-159.
NEROLI
- Aromatherapy with a blend of lavender, roman chamomile, and neroli, reduced anxiety and improved sleep in a study with 56 ICU patients. From: Cho, M. Y., Min, E. S., Hur, M. H., & Lee, M. S. (2013). Effects of aromatherapy on the anxiety, vital signs, and sleep quality of percutaneous coronary intervention patients in intensive care units. Evidence-Based Complementary and Alternative Medicine, 2013.
ORANGE
- In a study of 14 stroke patients, a footbath and massage with juniper, lavender, rosemary, patchouli, and orange reduced stress, improved mood, increased body temperature, and improved sleeping satisfaction compared to the placebo. From: Lee, J. H., Seo, E. K., Shim, J. S., & Chung, S. P. (2017). The effects of aroma massage and foot bath on psychophysiological response in stroke patients. Journal of physical therapy science, 29(8), 1292-1296.
- In a study, 70 elderly women wore an aromatherapy necklace for 4 weeks with orange and marjoram. It improved sleep and reduced anxiety compared to the placebo. From: Chun, N., & Kim, M. (2017). Effects of a Sleep Improvement Program Combined with Aroma-Necklace on Sleep, Depression, Anxiety and Blood Pressure in Elderly Women. Journal of Korean Academy of Nursing, 47(5), 651-662.
PASSION FLOWER
- In a double blind study with 41 healthy adults, there was improved sleep quality with drinking passionflower tea. From: Ngan, A., & Conduit, R. (2011). A double‐blind, placebo‐controlled investigation of the effects of Passiflora incarnata (Passionflower) herbal tea on subjective sleep quality. Phytotherapy research, 25(8), 1153-1159.
PATCHOULI
- In a study of 14 stroke patients, a footbath and massage with juniper, lavender, rosemary, patchouli, and orange reduced stress, improved mood, increased body temperature, and improved sleeping satisfaction compared to the placebo. From: Lee, J. H., Seo, E. K., Shim, J. S., & Chung, S. P. (2017). The effects of aroma massage and foot bath on psychophysiological response in stroke patients. Journal of physical therapy science, 29(8), 1292-1296.
PETITGRAIN
- Extracts and essential oils from C. aurantium increased sleep time, had an anxiolytic effect, and were anticonvulsant in mice. From: Carvalho-Freitas, M. I. R., & Costa, M. (2002). Anxiolytic and sedative effects of extracts and essential oil from Citrus aurantium L. Biological and Pharmaceutical Bulletin, 25(12), 1629-1633.
PINE
- Alpha pinene, a major constituent of pine, improved non-REM sleep in vivo. From: Yang, H., Woo, J., Pae, A. N., Um, M. Y., Cho, N. C., Park, K. D., … & Cho, S. (2016). α-Pinene, a major constituent of pine tree oils, enhances non-rapid eye movement sleep in mice through GABAA-benzodiazepine receptors. Molecular pharmacology, mol-116.
ROSEMARY
- In a study of 14 stroke patients, a footbath and massage with juniper, lavender, rosemary, patchouli, and orange reduced stress, improved mood, increased body temperature, and improved sleeping satisfaction compared to the placebo. From: Lee, J. H., Seo, E. K., Shim, J. S., & Chung, S. P. (2017). The effects of aroma massage and foot bath on psychophysiological response in stroke patients. Journal of physical therapy science, 29(8), 1292-1296.
- Aromatherapy with a blend of lavender, roman chamomile, and neroli, reduced anxiety and improved sleep in a study with 56 ICU patients. From: Cho, M. Y., Min, E. S., Hur, M. H., & Lee, M. S. (2013). Effects of aromatherapy on the anxiety, vital signs, and sleep quality of percutaneous coronary intervention patients in intensive care units. Evidence-Based Complementary and Alternative Medicine, 2013.
- In this study, 68 students were either given 500 mg of rosemary twice a day or a placebo for a month. The rosemary group had improved memory performance, reduced anxiety, depression, and better sleep. From: Nematolahi, P., Mehrabani, M., Karami-Mohajeri, S., & Dabaghzadeh, F. (2018). Effects of Rosmarinus officinalis L. on memory performance, anxiety, depression, and sleep quality in university students: A randomized clinical trial. Complementary therapies in clinical practice, 30, 24-28.
- Essential oils and these constituents: terpinen-4-ol and 1-octene-3-ol, may modulate our mood through via GABA receptors and induce an anxiolytic effect. Aoshima, H., Oda, K., Orihara, Y., Hara, A., Shigemori, Y., Tan, N., … & Kiso, Y. (2009). Effects of essential oils on the response of GABAA receptors, sleeping time in mice induced by sleeping drug and plasma adrenocorticotropic hormone levels of rats. Aroma Research, 10(1), 58-54.
SPRUCE
- Alpha pinene, a major constituent of pine, improved non-REM sleep in vivo. From: Yang, H., Woo, J., Pae, A. N., Um, M. Y., Cho, N. C., Park, K. D., … & Cho, S. (2016). α-Pinene, a major constituent of pine tree oils, enhances non-rapid eye movement sleep in mice through GABAA-benzodiazepine receptors. Molecular pharmacology, mol-116.
ST JOHN’S WORT
- In a double blind randomized study with 52 multiple sclerosis patients, taking a blend of Crocus sativus, Hypericum perforatum, Cinnamon verum, and Vitis vinifera for four weeks significantly improved sleep quality and reduced fatigue. From: Adalat, M., Khalili, M., Ayromlou, H., Haririan, S., Rezaeizadeh, H., Safari, A. A., & Zargaran, A. (2018). Anti-Fatigue and Hypnotic Effects of a Traditional Herbal Extract on Multiple Sclerosis Patients: A double blind randomized clinical trial. Middle East Journal of Family Medicine, 16(8).
VALERIAN
- This systematic review of 16 studies and 1093 patients concluded valerian may be effective to help sleep. From: Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. The American journal of medicine, 119(12), 1005-1012.
- A blend of valerian root, hop cones, balm leaves and motherwort reduced insomnia in a randomized double blind study of 50 alcoholic men. From: Widy-Tyszkiewicz, E., & Schminda, R. (1997). A randomized double blind study of sedative effects of phytotherapeutic containing valerian, hops, balm and motherwort versus placebo. Herba Polonica, 2(43), 154-159.
- In a multicenter, randomized, placebo-controlled, parallel-group study of 184 participants, a hops and valerian combination reduced insomnia. From: Morin, C. M., Koetter, U., Bastien, C., Ware, J. C., & Wooten, V. (2005). Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. Sleep, 28(11), 1465-1471.
- A combination of valerian and hops were more effective than both the placebo and valerian alone in a four week clinical study to treat patients with insomnia. From: Koetter, U., Schrader, E., Käufeler, R., & Brattström, A. (2007). A randomized, double blind, placebo‐controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non‐organic sleep disorder. Phytotherapy research, 21(9), 847-851.
- In this double blind, placebo controlled, EEG measuring study of sleep, a valerian / hops combination improved sleep measurements. From: Dimpfel, W., & Suter, A. A. (2008). Sleep improving effects of a single dose administration of a valerian/hops fluid extract. A double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using the electrohypnogram. Zeitschrift für Phytotherapie, 29(S 1), P06.
- Improved sleep quality was shown in a randomized, triple-blind, controlled trial of 100 post menopausal women given 530 mg of concentrated valerian extract twice a day for four weeks. From: Taavoni, S., Ekbatani, N., Kashaniyan, M., & Haghani, H. (2011). Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial. Menopause, 18(9), 951-955.
- Based on a study of 184 adults with mild insomnia, A valerian hops combination might be a safe and effective treatment. From: Morin, C. M., Koetter, U., Bastien, C., Ware, J. C., & Wooten, V. (2005). Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. SLEEP-NEW YORK THEN WESTCHESTER-, 28(11), 1465.
- Of 202 patients with non-organic insomnia, valerian was just as effective as oxazepam with less adverse effects. From: Ziegler, G., Ploch, M., Miettinen-Baumann, A., & Collet, W. (2002). Efficacy and tolerability of valerian extract LI 156 compared with oxazepam in the treatment of non-organic insomnia–a randomized, double-blind, comparative clinical study. European journal of medical research, 7(11), 480-486.
VANILLA
- Participants inhaled lavender, vanillin, and vetiver or an unpleasant ammonium sulfide while sleeping; the authors concluded the olfactory system may provide a path to manipulate respiration in sleep. From: Arzi, A., Sela, L., Green, A., Givaty, G., Dagan, Y., & Sobel, N. (2010). The influence of odorants on respiratory patterns in sleep. Chemical senses, 35(1), 31-40.
VETIVER
- Participants inhaled lavender, vanillin, and vetiver or an unpleasant ammonium sulfide while sleeping; the authors concluded the olfactory system may provide a path to manipulate respiration in sleep. From: Arzi, A., Sela, L., Green, A., Givaty, G., Dagan, Y., & Sobel, N. (2010). The influence of odorants on respiratory patterns in sleep. Chemical senses, 35(1), 31-40.
Compiled by: Kathy Sadowski
Last Updated: 11/16/19
