Ziziphus - A Herbal Approach to Calming the Mind

Esther Parker
Aug 29, 2024
4 min read

Zizi for Fizzy Brain. This was how I learnt to remember this wonderful herb's primary function. What do I mean my fizzy brain? You know the level of stress or anxiousness when you're 'all up in your head', with constant spinning thoughts like a superhighway, a panicky heart rate, can't sleep... that. That's what I mean, and that's waht ziziphus can be really, really good for.

In today's world, anxiety has become a common companion for many of us. The pressures of work, family, and the myriad responsibilities of modern life can lead to constant feelings of worry and unease. While there are various approaches to managing anxiety, the use of herbal remedies has gained significant attention for their natural and holistic benefits. One such herb that has been used for centuries in traditional medicine is ziziphus, also known as jujube.

What is Ziziphus?

Ziziphus, or Ziziphus jujuba, is a small deciduous tree that produces a fruit commonly referred to as jujube. Native to South Asia, ziziphus has been used in Traditional Chinese Medicine (TCM) for over 4,000 years. The fruit, seeds, and bark of the ziziphus tree are all utilised in various medicinal preparations. Known for its sweet taste and rich nutritional profile, ziziphus is celebrated for its health-promoting properties, particularly in relation to anxiety and sleep.

Ziziphus and Anxiety

The seeds of ziziphus, often called sour jujube seeds (Suan Zao Ren in TCM), are renowned for their calming effects on the nervous system. They contain a range of bioactive compounds, including saponins, flavonoids, and polysaccharides, which are believed to contribute to their therapeutic effects.

How Does Ziziphus Work?

Sedative Properties: Ziziphus seeds have been found to possess sedative and hypnotic effects. This makes them particularly useful for individuals who experience anxiety that interferes with their ability to relax and unwind.
Neuroprotective Effects: Research suggests that the compounds in ziziphus can help protect the brain from stress-induced damage. This is particularly relevant for those suffering from chronic anxiety, which can have a detrimental impact on cognitive function over time.
Regulation of Neurotransmitters: Ziziphus is thought to influence the levels of neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA) in the brain. These neurotransmitters play a key role in regulating mood and promoting feelings of calmness.

The Link Between Anxiety and Sleep

Anxiety and sleep are closely intertwined. Anxiety can lead to difficulty falling asleep, staying asleep, or experiencing restful sleep. Conversely, poor sleep can exacerbate anxiety, creating a vicious cycle that can be challenging to break. The World Health Organisation explains that ziziphus can be useful for insomnia, if 'irritability' is a factor. While ziziphus is not a cure for insomnia, its calming effects can help create a more conducive environment for sleep.

Benefits of Ziziphus for Sleep

Improved Sleep Quality: By reducing anxiety and promoting relaxation, ziziphus can help improve the overall quality of sleep. This is particularly beneficial for those who struggle with anxiety-related sleep disturbances.
Natural Sleep Aid: Unlike many pharmaceutical sleep aids, ziziphus is a natural remedy with a long history of traditional use. It is generally considered safe when used appropriately, with fewer side effects compared to conventional medications.
Non-Habit Forming: One of the advantages of using ziziphus for sleep is that it is non-habit forming. This makes it a viable option for individuals who are looking for a natural and sustainable way to manage their anxiety and improve their sleep.

Incorporating Ziziphus into Your Routine

There are various ways to incorporate ziziphus into your daily routine. The most common forms include:

Herbal Tea: Ziziphus tea can be made by steeping the dried seeds or fruit in hot water. This is a simple and soothing way to enjoy the benefits of ziziphus, particularly in the evening as part of a bedtime routine.
Tinctures and Extracts: These concentrated forms of ziziphus are available in health food stores and can be added to water or juice. Tinctures and extracts offer a convenient way to consume ziziphus, especially for those with busy lifestyles.
Supplements: Ziziphus supplements are available in capsule or tablet form. These are often standardised to contain specific amounts of active compounds, ensuring consistent dosing.

The Importance of Professional Guidance

While ziziphus can be a valuable tool in managing anxiety and promoting better sleep, it is essential to approach its use with care. Herbal remedies can interact with other medications and may not be suitable for everyone. Therefore, it is crucial to seek professional guidance before starting any new herbal regimen.

Consult a Specialist

For Anxiety: If you are struggling with anxiety, consider consulting a psychologist or a mental health specialist. They can provide a comprehensive assessment and recommend appropriate treatments, which may include herbal remedies like ziziphus as part of a broader therapeutic approach.
For Sleep Issues: If you are experiencing persistent sleep problems, it is advisable to seek the advice of a sleep expert. Insomnia and other sleep disorders can have complex underlying causes that require professional evaluation and intervention.

Ziziphus offers a natural and holistic option for those looking to manage anxiety and improve sleep quality. Its calming properties and long history of use in traditional medicine make it a promising herb for modern times. However, it is essential to remember that while ziziphus can support better sleep by reducing anxiety, it is not a cure for insomnia. For personalised advice and treatment, consulting a specialist is always the best course of action.

As one of my favourite herbs, ziziphus will always have a place in my practice for my clients with busy minds that won't let them calm down. Zizi for Fizzy Brain - maybe you'll remember this too.