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Kava is what the Pacific islanders call both Piper Methysticum (a shrub from the pepper family Piperaceae) and also to the drink made from it.

Piper methysticum grows in abundance in the main in western Polynesia, especially in Tonga and Samoa, and most of Melanesia, including Fiji. It is also found on Pohnpei Island, in Micronesia.

People have traditionally prepared kava as a cold tea (an infusion made from straining a mixture of water and shredded and pounded fresh or dried root). A simple method of preparing kava tea involves putting two or more heaped teaspoons of kava root per person into a clean knotted stocking and then squeezing it repeatedly in a bowl of cold water.

The tea typically produces a slight numbing of the lips and tongue at first, followed by slightly talkative and euphoric behavior, a sense of relaxation, well-being, calm and clear thinking. Sleep associated with kava is especially restful and there are no after effects the next day.

Kava can be bought at health food stores as a standardized extract and as a convenient method of relieving anxiety as it is fast acting and extremely potent. Kava can also be bought in pill form.

Some sellers have packaged high-powered Kava mixtures in convenient mini spray bottles. These are handy to keep in a purse or knapsack and are very effective in offering a quick burst of relaxation. A quick spray or two under the tongue can do wonders for tension and jitters.

If you plan to purchase the raw root, it is sensible to buy whole, top grade lateral root.

Various concerns have been expressed recently about the safety of Kava following a small number of deaths from liver failure. As a result Switzerland and France have banned Kava, and Germany has made it available only on prescription. In the United States the Center for Disease Control (CDC) has expressed reservations over its use.

Controversy abounds, fuelled by the economic interest of the kava exporting nations and disagreements between the medical profession and supporters of natural medicine. At this time the 'jury is out' and only time will expose the truth.

It is noted however that the Tongans have used kava for hundreds of years and that it holds a place of great importance within Tongan society.

A side-effect associated with the heavy use of kava is that of kava dermopathy - a scaly eruption of the skin. This disappears as soon as you stop using kave and is quite harmless. Hawaiians used to drink large quantities of kava to produce just this effect as a method of cleansing the skin and giving themselves a clearer, smoother complexion.

Hops are the fruit of a member of the cannabis family native to North America, Asia, and Europe. Widely grown in the Pacific Northwest of the US, hops appear as a central ingredient in the flavoring of beer.

Hops are often used in conjunction with other herbs and flowers. They are often paired with valerian, lavender or chamomile, but also holds their own as a relaxing natural sedative. The dried fruits, from which a tea can be made, are normally available, as are capsules, tablets, and tinctures.

Usually, no side effects or adverse drug interactions from the use of hops are reported, although some individuals have experienced an uncommon allergic reaction or contact dermatitis from the pollen crystals in the fruits.

Valerian, a hardy perennial flowering plant with sweetly smelling pink or white flowers, grows in large parts of Asia and Europe and also now grows naturally in parts of the US. Other names commonly used for valerian include: garden valerian, and garden heliotrope (no relation to Heliotrope - Heliotropum).

Valerian is also known by various folk names: All-Heal, Phu, Set Well, Bloody Butcher, Cat's Valerian, Sets Wale, Caopn's Trailer, Vandal Root, English Valerian, Fragrant Valerian, Red Valerian, Amantilla, and St. George's Herb.

The principal components used for medicinal purposes are the roots, rhizomes (underground stems) and stolons (horizontal stems). Typically harvested in September, the dried roots can be used to make teas and tinctures, while the dried plant materials commonly find their way into capsules or tablets.

There is reference to the use of valerian as a medicinal herb as far back as the time of ancient Greece and Rome. Hippocrates described its therapeutic uses and, in the 2nd century, Galen prescribed valerian for insomnia. In the 16th century saw it used to treat heart palpitations, headaches, nervousness, and trembling. In the mid-19th century, many people considered valerian a stimulant that caused some of the same complaints it is thought to treat and held it in low esteem as a medicinal herb. During World War II the British used it to relieve the stress of air raids.

Unlike several other natural herbal sleep aids, to gain the benefits of valerian you have got to use it on a regular basis, with the full effects heightening over time.

Results ought to appear after about a month and regular use promotes deep relaxation and sleep. Several different studies suggest valerian as far and away the best natural solution for insomnia and general sleeplessness.

While often prescribed as a calming sleep aid, valerian can also play a useful role in dealing with anxiety-related sleep problems.

Unlike other frequently prescribed sleep medications, valerian lacks toxicity, doesn't impair your ability to drive or operate heavy machinery and doesn't exaggerate the effects of alcohol.