St. Johnsons wort

Can help to reduce anxiety, it is suggested that hyperforin plays a role in acting on messengers in our nervous system on the part that regulates mood.

Melatonin

Are secreted 9pm and lasts until 4am

• Improves onset of sleep duration
• Quality of sleep
• Increase REM
• Effective for drug-induced (B-blocker) insomnia
• If taken at desired bedtime

• Improves morning alertness
• Improves quality of sleep

Hops, Lemon Balm, Skullcap, Passionflower, Rosenroot and Chamomile: reduce anxiety

Components namely bacalin and bacalein in Skullcap are GABA agonists and potentiates GABA activity.

Lemon balm Increases GABA

Rosenroot – 340mg for 10weeks can reduce GAD

Essential oils: Lavender, Chamomile

By calming the fight and flight response it helps to improve the quality of sleep

Valerian

 Helps with insomnia by having a sedative effect on the brain and our nervous system

Ashwagandha

Have a calming effect on the brain

Kava kava

Has the same effect as alcohol on the brain by making a person feel happy and relaxed

CBD

Studies are made about using CBD for anxiety and sleep disorder but more tests are needed to confirm it

Bibliography

Alramadhan E, Hanna MS, Hanna MS, Goldstein TA, Avila SM, Weeks BS. Dietary and botanical anxiolytics. Med Sci Monit. 2012;18(4):RA40-RA48. doi:10.12659/msm.882608

Webmd.com. 2020. Accessed 6 March 2021. https://www.webmd.com/  Accessed 6 March 2021.

Herbs. 2020. Herbs to help you sleep.Pukkaherbs.com. https://www.pukkaherbs.com/us/en/wellbeing-articles/herbs-to-help-you-sleep.html. Accessed 6 March 2021.

Katzung, B.G. 2018. Basic & Clinical Pharmacology. 14^th ed. New York: McGraw-Hill Education

Liu L, Liu C, Wang Y, Wang P, Li Y, Li B. Herbal Medicine for Anxiety, Depression and Insomnia. Curr Neuropharmacol. 2015;13(4):481-493. doi:10.2174/1570159x1304150831122734

Richards, L., 2020. Herbs for anxiety: 9 calming options.  Medicalnewstoday.com. https://www.medicalnewstoday.com/articles/herbs-for-anxiety Accessed 6 March 2021.