Q. I am interested in herbal therapy for sleep and have seen different products available. There are capsules and liquids at various stores, but I am confused. What do you recommend regarding herbal supplements? Are they safe?

Herbal medicine is a vast, interesting subject. Most herbal products are quite safe and can be used in a variety of ways.

The most traditional way to use herbs is to take the dried herb and make a tea, also known as an infusion. The use of teas is perhaps the safest and is quite effective with the proper selection of the herb.

Herbal products are available as capsules that contain a single dried herb or a combination of herbs. Some companies make tinctures (liquids) and may have a whole plant liquefaction process that is a potent way to take herbal products.

Whole plant liquefaction is an extraction process that combines the water- and oil-soluble components of the herb. These tinctures are usually put in water as drops and consumed orally. A company called Gaia makes liquid-filled herbal capsules, which are also a good choice.

Many companies will combine different herbs for one use, such as sleep. In general, combination products are the easiest way to use herbal products, in that they are labeled with general uses.

One common herb for sleep is valerian root. It is a sedative and is helpful for sleep disorders based on nervous conditions. Another herb that may be helpful is kava kava root, which has a calming effect. Gaia Herbs makes a product known as "Sound Sleep" that includes these herbs, along with other ingredients that may be helpful to some individuals.

Other helpful endeavors for good sleep may include avoiding dairy or heavy meals at bedtime. Avoid television for 60 minutes before bedtime. Read a book instead. A warm bath with Epsom salts and/or the addition of essential oils (lavender and chamomile) may help.

Don't combine the herbal sleep products with prescription sedatives without the advice of a health-care professional.

Overall, herbal products are generally safe and can be effective as part of a wellness approach to health.

From charlotte.com