Angoisse de ne pas dormir ? Voici 5 plantes qui peuvent aider

Angoisse de ne pas dormir ? Voici 5 plantes qui peuvent aider

« J’ai depuis 5 ans l’angoisse de ne pas pouvoir dormir » a commencé un message que j’ai reçu il y a un mois. « Une fois déclenchée, il est difficile d’arrêter cette spirale infernale dans laquelle on s’enferme, et de trouver le sommeil« .

Sans aucun doute, l’anxiété liée au sommeil est l’un des aspects de l’insomnie les plus difficiles à vaincre.

La méthode la plus efficace que l’on connaisse actuellement pour surmonter ce problème est la Thérapie Comportementale et Cognitive (TCC) pour l’insomnie.

Mais il existe une autre approche qui pourrait également vous aider à retrouver des nuits plus douces : la prise de plantes bien spécifiques.

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Comment se développe l'angoisse de ne pas dormir ?

Comment devient-on anxieux à l'idée de ne pas dormir

Il s’agit d’un apprentissage, un conditionnement, qui est en grande partie inconscient.

L’anxiété du sommeil se développe généralement durant une période stressante de votre vie. Cela peut être dû à une situation délicate au travail, à un divorce litigieux, à de l’inquiétude fasse à une nouvelle masse mammaire ou encore à des problèmes d’argent.

Quel que soit le stress, celui-ci a pour conséquence de vous rendre nerveux et de vous tenir éveillé la nuit. Résultat, vous faites des insomnies.

Et, rapidement, cette succession de nuits difficiles développe une nouvelle inquiétude : celle de ne pas réussir à trouver le sommeil.

« Dans quel état je serai, demain, si je n’arrive pas à dormir suffisamment ?!« , « Que faire si je manque de sommeil pour respecter la prochaine échéance au travail ?« , « Quels effets négatifs l’insomnie aura-t-elle sur ma santé à long terme ?« , etc.

Une fois que l’anxiété se concentre sur le sommeil, il est difficile de l’éradiquer.

Les déclencheurs de ce fonctionnement peuvent aussi rester inconnus : un ciel qui s’assombrit, le chant des oiseaux le soir, le lit lui-même. Un simple coup d’œil à l’horloge peut déclencher des alarmes dans votre tête « Il est déjà minuit et je suis encore trop tendue pour dormir !« . Et les sensations de nervosité (comme une tension musculaire, de rapides battements de cœur, une chaleur corporelle trop importante pour dormir, ou de la transpiration) peuvent saboter le sommeil.

Si nuit après nuit ce schéma se reproduit, celui-ci se renforce, et devient ensuite difficile à briser.

Remèdes à base de plantes pour combattre l'anxiété

Différentes plantes pouvant aider à lutter contre l'anxiété

L’angoisse de ne pas dormir est situationnelle, et les thérapies comme les TCC ou la réduction du stress conscient sont actuellement les voies les plus fiables pour soulager cette anxiété et, ce, sur le long terme.

Leurs bons résultats sont notamment dû au fait qu’elles agissent sur le système dit gabaergique. Le GABA étant le neurotransmetteur le plus étroitement associé au calme du cerveau.

C’est pourquoi il peut être intéressant et utile de prendre des plantes qui agissent sur ce même système.

Une équipe de chercheurs australiens a récemment effectué une revue systématique des plantes qui peuvent aider à calmer les effets de l’anxiété, comprenant des études cliniques (humaines) et précliniques (in vitro et animales). Et d’après les données recueillies, les plantes médicinales que nous allons voir maintenant sont celles qui se montrent le plus susceptible d’avoir un réel effet anti-stress.

Le kava (Piper methysticum)

La plante kava

Le kava, originaire du Pacifique Sud, est le grand gagnant lorsqu’il s’agit de la quantité de preuves accumulées attestant de son efficacité contre l’anxiété. « Le nombre de résultats positifs du P. methysticum sur l’Homme dans le cadre d’essais randomisés et bien contrôlés (…) démontre une grande utilité clinique et appuie son utilisation comme traitement pour divers troubles anxieux et symptômes associés« , écrivent les auteurs.

Les principaux ingrédients actifs du kava sont appelés kavalactones. Ce sont eux que l’on retrouve en concentration spécifique dans les suppléments de kava,qui se présentent généralement sous forme de comprimés ou de teinture.

La valériane (Valeriana officinalis)

La plante à chat

Originaire principalement d’Europe, la valériane semble être la deuxième plante la plus prometteuse lorsque l’on recherche un anxiolytique naturel.

Son extrait de racine est utilisé depuis des siècles pour soulager l’agitation nerveuse, l’anxiété et les troubles du sommeil qui en découlent.

Des tests ont montré que cette plante est particulièrement efficace pour réduire les sentiments subjectifs d’anxiété qui surviennent dans les situations stressantes.

De plus, 2 études suggèrent que la valériane n’a pas d’impact négatif sur les performances psychomotrices et cognitives comme le font généralement les benzodiazépines (médicaments souvent prescrits pour réduire l’anxiété).

Il n’est alors pas surprenant que cette plante soit si souvent recommandée lorsque l’on souhaite lutter contre le stress et les angoisses.

La passiflore (Passiflora incarnata)

Originaire des Amériques, la passiflore fut notamment utilisée par les Aztèques contre l’anxiété et les troubles du sommeil, avant d’être importée en Europe au XVIIème siècle par les espagnols.

Des chercheurs ont étudié ses effets anxiolytiques chez des patients sur le point de subir une intervention chirurgicale. Les résultats ont montré que cette plante réduit significativement l’anxiété par rapport à un simple placebo. Elle se montrait même autant efficace que certains anxiolytiques de la famille des benzodiazépines, et permettait également la réduction de la tension artérielle et de la fréquence cardiaque.

Une plante de choix lorsque l’on souhaite atténuer l’angoisse de ne pas dormir.

L'ashwagandha (Withania somnifera)

Une plante qui ressemble à beaucoup d'autres.

Traditionnellement utilisée en médecine ayurvédique indienne, l’ashwagandha est une plante de la famille des morelles.

Sa poudre, préparée à partir de la racine, des feuilles ou de la plante entière, a été prescrite durant des siècles pour réduire l’anxiété et améliorer le sommeil. Aujourd’hui, elle est proposée comme complément alimentaire sous forme de poudre, de gélules ou de comprimés.

Dans 5 essais cliniques, cette plante s’est avérée avoir un bénéfice anxiolytique et déstressant significatif par rapport aux conditions témoins. Ce qui témoigne d’un réel effet apaisant sur le système nerveux.

Une autre étude plus récente, et impliquant des participants souffrant de stress chronique, a comparé l’utilisation de 600 mg d’extrait d’ashwagandha par jour à des capsules placebo prises sur 8 semaines. Une réduction significativement plus importante du stress s’est produite avec l’extrait, de même qu’une diminution du cortisol salivaire (un biomarqueur du stress et de l’anxiété).

La camomille (Matricaria recutita)

Une plante qui calme

Plante à fleurs de la famille des marguerites, la camomille est relativement abondante en Europe et en Asie. On l’utilise depuis des millénaires, principalement en infusion, pour ses effets calmants et sédatifs.

Au cours d’un essai clinique de 8 semaines mené auprès de patients souffrant d’un Trouble Anxieux Généralisé (TAG), les participants prenant 220 mg de camomille de 1 à 4 fois par jour ont présenté des réductions significativement plus importantes de l’anxiété que les témoins.

Dans une autre étude, des patients atteints de TAG ont pris une capsule de 500 mg de camomille 3 fois par jour. Au bout de 8 semaines, 58 % d’entre eux ont montré une réduction significative de leur anxiété.

Cependant, dans un étrange revirement, une étude des effets de la camomille chez 34 patients souffrant d’insomnie a révélé que la camomille était efficace pour améliorer le sommeil, MAIS qu’elle ne réduisait pas les symptômes d’anxiété.

Un dernier mot

Quelques informations supplémentaires

Si vous prévoyez d’essayer la phytothérapie pour lutter contre votre angoisse de ne pas dormir, il est tout de même plus sage de consulter un professionnel de santé (comme un pharmacien) pour connaître la dose appropriée, et s’assurer qu’il n’y ait pas d’interaction possible avec d’éventuelles autres substances que vous pourriez consommer, comme des médicaments ou certains moyens contraceptifs.

Enfin, ne vous attendez pas à obtenir un soulagement dès la première prise. L’auteur de l’article de synthèse australien, Jérôme Sarris, rappelle d’ailleurs à ce propos que les plantes médicinales « prennent généralement plus de temps pour agir, alors que certaines personnes recherchent juste une solution rapide. Je pense qu’elles pourraient jouer un rôle plus important dans l’aide à long terme si les gens persévèrent et se montrent patients« .

Cet article a 491 commentaires

  1. Catherine Noclercq

    J’ai depuis plusieurs années des problèmes d’insomnie, cela joue sur ma vie de famille, mon moral, mon humeur,constamment épuisée et mes yeux ses horribles comme je suis marqué ses atroces.
    L’insomnie me pourris la vie !!!
    Si vous avez des idées à me soumettre je suis preneuse.
    Cordialement

    1. Jean

      Je vous comprends, Catherine. L’insomnie est une véritable torture à vivre, que ce soit psychiquement, physiquement ou socialement. Aucune sphère de notre vie n’est épargnée, pas même notre apparence.

       

      J’aurais plusieurs conseils à vous soumettre. Bien trop pour pouvoir tous les faire tenir ici, dans ce message.
      Vous souffrez apparemment d’insomnie chronique. Ce qui implique qu’il y ait de fortes chances que vous soyez anxieuse et, donc, stressée. Et il est fort probable que cette anxiété (et l’état de stress qui en découle) vous empêche d’avoir un sommeil de qualité, d’autant plus si elle se concentre sur le fait de ne pas réussir à dormir. On parle alors, dans cette situation, d’insomnie psychophysiologique.

       

      Je ne sais pas quelles sont les solutions que vous avez déjà testées. Mais je dirais que, malheureusement, la phytothérapie a peu de chance de pouvoir vous aider à résoudre votre problème.

       

      La clé pour vaincre l’insomnie chronique, c’est de l’aborder sous l’angle de plusieurs approches simultanément:
      – comportementale : il s’agit de toutes les choses/actions effectuées durant la journée et avant le coucher qui peuvent privilégier la venue du sommeil (alimentation, certaines activités ou substances à privilégier ou à éviter, chronobiologie, etc.) ;
      – cognitive : on travaille ici sur le fonctionnement mental, sur les pensées automatiques souvent négatives qui accompagnent l’anxiété (sans que l’on en ait forcément conscience) et qui maintiennent le corps en état de stress, sur le conditionnement qui s’est opéré avec le temps, etc. ;
      – enfin émotionnelle : l’anxiété (et l’angoisse), lorsqu’elle devient problématique, correspond à un emballement de nos émotions. Il faut donc arriver à les calmer, à les apaiser. Pour cela, différents outils existent. Le plus connu étant la pleine conscience. On en entend régulièrement parler ces dernières années, notamment par le biais de la méditation au sens classique du terme. Mais il existe d’autres manières de pratiquer cela.

       

      Je ne peux malheureusement pas développer davantage mon propos sans que cela ne prenne plusieurs pages.
      Je vous invite donc, si jamais vous le souhaitez, à me contacter par email à jean@laroutedusommeil.fr. Il sera ainsi plus facile d’échanger.

       

      Bon courage à vous, Catherine.

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