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Let the 3 Sisters of Sleep Help you Rest

Published: July 4, 2018, Author: Dr Leslie Korn
Let the 3 Sisters of Sleep Help you Rest

Stress is common among activist scholars. We are on the ground supporting change and the need for change feels endless at times. Likewise, being indigenous or Native in societies who are not welcoming causes hypervigilance and insomnia. Traditional Medicine has a long history of using herbal medicine for sleep, health and healing.

Combining Hops, Valerian and Passionflower is a safe and synergistic approach to aid sleep onset and duration. Many people try using valerian without much success; however, its effects are best potentiated by hops and passionflower both of which also affect levels of gamma-aminobutyric acid (GABA). This three-herb combination aids sleep onset and reduces overall anxiety. It can be used daily without side effects, however, it may not be sufficient for managing very high levels of anxiety or panic. For these cases, kava, one of the preeminent anxiolytics of the plant world, is usually more effective.



The first sister is hops (Humulus lupulus), is one of the two genera in the Cannabaceae family, along with marijuana (Cannabis sativa). Hops commonly grows in Yakama nation territories. Hops buds are used as a bitter in the brewing of beer, a bitter tonic medicine, and a sedative. Hops buds contain the resinous lupulin. Hops is rich in flavonoids and has been used as an antibiotic, antifungal, and antioxidant as well as for pain relief. Hops is approved by the Complete German Commission E Monographs to treat anxiety, restlessness, and sleep disturbances.

Hops (and the B vitamins) found in a good quality dark beer make 4 to 6 ounces of beer an excellent quick remedy for muscle cramps, an anxiety or panic attack, or insomnia due to pain.

Hops and valerian are commonly combined for their beneficial, synergistic effect in the treatment of sleep disorders, acting in a way comparable to the efficacy of the benzodiazepines. A valerian/hops extract was found to neutralize caffeine-induced arousal before sleep.

Dose for Hops

The standard dosage for hops in capsule form is 500 mg one to three times a day. It is also available as a liquid extract. The use of hops in large amounts should be monitored for potential estrogenic effects; for the same reason, hops can be useful for menopausal symptoms associated with low estrogen.



Sister two is valerian (Valeriana officinalis L.), known for its sedative effects on the nervous system. Valerian is also called hierba de los gatos (“The cats’ herb”) in Mexico because cats react to it as they do to catnip in spite of its repugnant smell to most humans. Traditionally, valerian was an incense used in Europe to protect against evil. Valerian contains valerenic acid, which binds at the GABA-benzodiazepine receptors. One study examined patients with insomnia who were successfully withdrawn from benzodiazepines by using valerian. Valerian effectively reduces anxiety and restlessness and promotes sleep. It has also been shown to be as effective as benzodiazepines in several studies. The use of valerian is contraindicated with the use of other central nervous system depressants, such as alcohol.



Passionflower ( Passiflora incarnata L., P. coerulea , and P. edulis), the third sister, is a tropical vine plant indigenous to Central and South America. It produces delicious fruit rich in vitamin C. Passionflower was given its New World name by the Spanish during colonization in Mexico in the 15th century. The traditional term is Maracuya. They likened the corona to the Christian crown of thorns, the five sepals, and five petals to the 10 apostles, and other parts to the nails and wounds of Christ. Apparently they also experienced at first hand its capacity to alleviate suffering. The leaves are traditionally used as a sedative and anxiolytic. Some species have entheogenic seeds. Studies demonstrate efficacy for generalized anxiety disorder for sleep, and for reducing anxiety without sedation prior to surgery. Passiflora incarnata contains chrysin, a natural flavone that has anxiolytic effects equal to those of benzodiazepines.

A combination of equal parts passionflower (Passiflora incarnate and edulis ),valerian (Valeriana officinalis), hops (Humulus lupulus ), chamomile ( Matricaria chamomilla), and catnip (Nepeta cataria) is an effective sedative for the treatment of nervousness, depression, and insomnia.

The good news about the 3 Sisters: Hops, Valerian and Passionflower (VHP) is that their efficacy is enhanced by their combination and the clinician can feel safe in recommending VHP.

To Read more about herbal medicine for health see my book Rhythms of Recovery: Trauma, Nature and the Body.

Interested in obtaining Valerian, Hops and Passionflower? Contact Dr. Leslie Korn

Interested in donating to our Nutrients for Natives program and providing VHP for elders  with diabetes?

Hops by freepik

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