Sweet dreams are made of this: herb-filled pillows can lull you to a peaceful sleep - includes recipes - The Herbalist

Vegetarian Times, Sept, 1995 by Kathleen Halloran

ON A GOOD NIGHT, sleep sneaks in and drifts across consciousness in a gentle wave. Other times, it can be maddeningly elusive, staying just out of reach of a tired mind until it's long overdue. Blame that last Stephen King chapter, the simmering aggravation of a traffic ticket, worry about a sick child or that last stop at the espresso bar.

We herb fanciers have a grab bag of tricks to help relieve the day's tensions and invite slumber. We can draw a warm bath and hang a bag of lavender under the faucet to release calming fragrance. We can settle under a quilt with a soothing cup of chamomile tea. We can even tuck little sachets filled with soporific herbs into our pillowcases so that every time we stir we get a hint of relaxing scent.

Sleep pillows are an age-old tradition. The Romans used rose petals; King George III and Abraham Lincoln preferred a filling of hops. At naptime, Victorian ladies rested on lacy little pillows of lavender and rose petals. Legend has it that the cradle of the baby Jesus contained a sleep-inducing herb, Galium verum, known as Our-Lady's-bedstraw.

The idea that herbs can help one fall asleep or stay asleep is not just folklore. Scientists have experimented successfully with lavender oil to induce drowsiness, and aromatherapists have explored the role of fragrance in bringing about significant physiological and emotional effects. Because olfactory neurons are connected directly to the brain, simply inhaling a scent can stimulate the release of hormones that generate a range of feelings and responses; they can calm fear or anger, relieve stress or pain, and yes, bring on sleep. A pleasant fragrance in one's pillow can alleviate mental and emotional stress, a frequent cause of sleeplessness.

Sleep pillows can be a pleasure even for sound sleepers. For people who have difficulty falling asleep or who are bedbound, herb pillows are a thoughtful and comforting gift. The pillows can be made quickly from bits of fabrics in pretty patterns and colors and trimmed with lace, ruffles or ribbons, as desired. Lacy handkerchiefs may also be used. You can get a homey, country look by using handwoven cotton checks and ticking strips. You can even trim them with bits of antique lace to make them look like Grandma's. Each pillow is an envelope designed to hold a separate herb bag made of muslin, tulle or other thin fabric slipped in through the back. The outer covering can be washed when necessary, and the herb bag replaced or refreshed when its fragrance fades.

Sleep pillows can be of any size, but they usually are small and relatively flat so that they will lie smoothly inside a standard pillowcase or under a bed pillow. Some are so pretty that you may want to keep them on top of the bed. Extras can be stored in the linen closet, where they'll scent the sheets.

RESTFUL SCENTS

MANY HERBS HAVE a sedative effect when inhaled, but not all of those may be appropriate for sleep pillows, depending on personal preference. The secret to falling asleep--according to one problem sleeper--is to think good thoughts when you close your eyes. Try scents that you associate with childhood pleasures: Sweet woodruff and sweet clover might bring back the small of grass on a summer day, or rose petals and clove pinks, an afternoon in your grandmother's graden. Sweet woodruff, related to Our-Lady's-bedstraw, combines the fragrances of vanilla and newly mown hay; the scent of roses is said to soothe emotions, relieve headaches and make you feel better.

One of the most effective herbs commonly used in sleep pillows is hops, whose dried flower bracts are better known as a beer flavoring. Those who don't care for the pungent, slightly resinous aroma of hops can add lemon verbena, mint or rosemary to disguise it. Sprinkling the dried herbs with water, along with a trace of alcohol or glycerin, will soften them so that they don't rustle and crackle in the pillow when you turn your head. Replace them every four to six months; stale hops take on a fetid smell that may actually keep you awake.

Lavender also has sedative effects. It has pleasant associations for many people, and some say it can dispel headaches. Because lavender doesn't mold, you can make up a pillow with the freshly picked buds. The scent lasts a long time, but when it starts to fade, crushing the flowers slightly will release more aroma. Lavender alone makes a fine sleep pillow, or it can be combined with other fragrant herbs.

Whether they're brewed into a tea or tucked into a pillow, sweet marjoram, thyme and lemon-scented herbs--lemon verbena and lemon balm, in particular--are calming, as are rosemary and peppermint. Chamomile is reputed to discourage nightmares, and how about a eucalyptus sleep pillow for a friend with a cold? For a pillow that is to be used by someone who is ill, avoid overly sweet scents, which may cause nausea; try refreshing aromas such as rosemary instead.

Mixtures of herbs to encourage sleep can be made like potpourris with a fixative, a substance that makes fragrance last longer. Try gum benzoin, available as a dried herb or essential oil, or orris root, a type of iris. (You can find these at a natural food store or purchase them by mail from Frontier Cooperative Herbs, 3021 78th St., P.O. Box 299, Norway, IA 52318; [800] 669-3275.) Use orris root in chopped or pinhead form, rather than powdered; the powder can induce an allergic reaction in some people