Sleep is crucial for the healthy functioning of the body as it helps improve your memory, decision-making skills, and creativity. Unfortunately, many of us find it challenging to get a good night's sleep due to the high stress and fast lifestyle. Anxiety and stress can also lead to insomnia leading to various health issues like heart diseases, diabetes, and obesity. A variety of medications can help with sleep issues. However, they come with certain side-effects like constipation, loss of appetite, migraine, and nausea. That is why people with low sleep quality look for different natural solutions that can relieve insomnia.
In this article, find different herbs that can help you get adequate sleep.
Lavender is another herb traditionally recognized for its fragrant and soothing smell. It is made using the flowering buds of this plant. Drinking lavender tea helps treat infections, insect bites, and spasms. Research also states that lavender oil can be an excellent remedy for relaxation, neurological disorders, which aids in sleep. Lavender shows sedative, analgesic, and neuroprotective properties that are beneficial towards having a good quality sleep.
The herb communicates with the brain neurotransmitter, diminishing anxiety, aggressiveness, and excitability. People with sleeplessness, stress, and depression can use lavender to increase their deep sleep time. Aromatherapy utilizes lavender oil to reduce bodily and emotional burdens, decrease blood pressure, and calmer you down. You can also consume it orally by taking it in tea form. For best results, diffuse lavender oil 30 minutes before bedtime.
Chamomile has been present since ancient times, known for its therapeutic properties. It is the first thing that comes to people's mind when they face trouble falling asleep. Studies show that chamomile has an antioxidant called apigenin that induces calming effects in the body. It binds with the various brain receptors, lowering stress and provoking sleep. Another study conducted on postpartum women with low sleep quality revealed that women who took chamomile tea experienced enhanced sleep quality.
The ideal time to consume chamomile tea is before bedtime after a warm bath.
3. Lemon Balm
This is a conventional medicine utilized as a sleeping aid and digestive tonic. Reports reveal that the herb heightens gamma-aminobutyric acid (GABA) amounts that function as a sedative. Another journal showed a decline in sleeplessness traits in people who used 600 mg of lemon balm infusion every day for half a month. The leaves of this minty herb are dried and used in tea form.
This citrus smelling extract is sold for aromatherapy and helps ease the mind, enhancing cognitive skills. You can consume lemon balm infused tea and take it before bed to gain sedation and reduce insomnia issues.
This purple flower is famous for overcoming insomnia and anxiety as it boosts GABA levels in the brain, which reduces brain activity, helping you sleep better. As per research, participants who sipped a regular dose of passionflower herbal tea noticed lesser sleep irregularities. Steeping dried passionflower in bubbling water makes you a warm cup of herbal tea that you can consume before bedtime for a night of quality sleep.
5. Valerian Root
It is generally recognized as "nature's valium" and has been used for ages. The plant's roots hold antioxidants that induce sedation and sleep and decrease stress and chronic anxiety disorders like panic attacks, social anxiety disorders, and separation anxiety. In another study, kids with sleeping troubles noted better sleep quality after consuming valerian root. Most people consume this herb in tea form, but it is also available in capsules, pills, and tinctures.
6. Magnolia bark
This herb is native to China and is part of Chinese medicine for thousands of years. It has many therapeutic benefits like protection against inflammation, anti-cancer properties, and relieving anxiety. Additionally, it is also recognized for its sleep-enhancing qualities. The bark includes polyphenols called honokiol and magnolol that support better sleep and interacts with the brain’s GABA receptors, causing sleepiness. A study conducted on mice found a dosage of 2.3 to 0.9 mg per pound of bodyweight reduced sleep latency. Consuming his herb in the form of tea helps you fall asleep faster.
The herbs mentioned above aid in a night of better sleep. They work by influencing the various neurotransmitters that initiate sleep. Some of them help reduce nighttime revival and magnify sleep quality. Even though the results might vary from person to person, these herbs are worth trying to get sleep naturally.
It’s all well and good using herbs, but to get a good night’s sleep, you have to ensure that your diet and lifestyle choices are healthy too. So as well as making sure you consume foods rich in sleep-friendly nutrients, cut down on your caffeine and alcohol intake, avoid technology immediately before bed, and build up energy to exercise regularly.
Call Alaska Sleep Clinic today if you cannot seem to find out a way to get better sleep for a free sleep assessment. Improve Your Sleep. Improve Your Life.