Seven Herbs that Help You Sleep Better
Sleep is an indispensable part of your lifestyle. It helps you to maintain your health and relieve stress. In fact, it is noted that around 30% of the U.S. population suffer from sleep problems.
Studies suggest that a minimum of eight hours of sleep is necessary to stay physically and mentally fit.
Just like you need to eat daily, you need to sleep daily.
In recent times, people have realized the importance of good sleep. They are visiting several doctors and undergoing a variety of treatments.
But as you know, natural treatments are always preferable. As long as there are natural herbs and naturopathic remedies, it is advised by the health practitioners to avoid taking sedatives and sleeping pills.
Herbs that improve sleeping pattern
So, what is the most effective natural sleep aid? Some of the herbs discussed below would certainly help you sleep better. Depending on which you can access and prefer, you can make your choice.
- Poppy Seeds
These are best known as natural sedatives. Recent reports suggest that they are gentle and far from being considered as opium or drugs. They can best be used in the form of tinctures and is one of the best herbs that make you sleep instantly.
You can use this to induce sleep, but at the same time, you should remember to use it in the correct quantity. However, there are not a lot of studies available that prove this theory.
Plus, it can cause dizziness if not used properly, so earlier, it was considered an addictive drug.
These are available in large quantities in India. This is a staple food product in India, but you need to take permission to cultivate it. The medicinal qualities are yet to be explored. But it can serve the purpose in the best possible way.
- Ylang Ylang
This herb is famous for its aroma, which affects the limbic system. This is the part of the brain which regulates mood and impacts your nervous system. It is said that everything is in your mind, which means controlling your brain becomes important.
Only then can you control other activities of your body.
If you are a person who is attracted by sweet fragrance, then there is nothing better than ylang-ylang. When you smell something as sweet as this, your mind will automatically relax, leave alone all other complicated functions.
In Thai spas, they treat you with the scent of ylang-ylang, which suggests its importance in relaxing your body, mind, and spirit. Ylang-ylang reduces high blood pressure and properly regulates blood circulation.
You can use the oil extracted from it and apply a few drops of it to your bed sheets and pillow covers. If it works for you, then there is no looking back.
It is the easiest and safest way to treat sleep problems. Moreover, this does not even seem to be a treatment in the first place. This might be considered as an extension of your desire to enjoy soothing fragrances.
- Valerian Root
It is one of the most powerful herbal sedatives. Since times immemorial, people have used it, and it is named 'All heal.' The reason for its popularity is simple, it is commonly available. Plus, as one of the natural herbs for sleep and anxiety, it works wonders.
The calmer you are, the better for your sleep. Your brain needs to be alleviated from the situational problems. What better than a valerian root to do the same.
You can not mix it in tea or milk because it is bitter, and in addition to that, it is stinky. But you can have it in the form of a pill or small quantity. Of course, once you get accustomed to the taste, you can have it in your tea.
It is suggested that Valentine root works best when there is consistency in your consumption of the same. For example, if you take it continuously for a few weeks.
This is a flower that is considered to be one of the most effective natural sleeping remedies. It is antibacterial and antioxidant.
This helps to keep your surroundings fresh and gets you to relax your brain. It belongs to the mint family, which is widely known for its relieving effects. Once the brain is at ease, it is easier for you to fall asleep.
Lavender is like ylang-ylang. It is famous for its aroma. You can have it in tea or apply a few drops to your pillow and bed sheet.
Certainly, lavender oils are very famous for their calming effects. Lavender is not a sedative or a drug as such but equally effective.
In a trial with 58 human participants, it showed that smelling this essential oil improved sleep by 59 times.
This herb is very effective in curing insomnia and sleep problems. There are available tests that show that chamomile works wonders for people who are stressed.
It eases your hormones and controls blood pressure. The toxins levels are balanced by chamomile and the cells replenished.
This prevents sleep paralysis and from waking up at midnight. It is an antioxidant and thus can control the free toxins which are released due to stress. You can have it in the form of tea or tinctures.
A study was conducted on 80 postpartum women who were facing sleep issues. They were prescribed chamomile tea, which they had for continuously two weeks. They showed improvement in the sleep pattern.
You can have chamomile extract twice a day. It is said that a study was conducted which proved its effectiveness. Thirty-four patients with insomnia were found to be reacting positively to the herb's extract.
- Magnolia Bark
Out of the list of herbs for sleep, magnolia can get you to sleep real quick. This herb is known for working as a substitute for sedatives or melatonin pills. It works by first causing drowsiness and then resulting in a deep sleep. The body's circadian rhythm can be rectified by a dose of magnolia bark.
As a herb, it reduces the cortisol level in the body. Cortisol is the stress hormone. The quicker your stress is reduced, the faster you can fall asleep. But, you should remember that it is reactive.
It can have side effects if you are under any other type of medication. You should always consult a doctor before consuming this kind of herb.
- Blue Skullcap
This is common in the United States, whose scientific name is Skullcap Scutellaria. Researchers suggest that it might be effective in producing a calming effect. It comes in the form of powder and tea.
You might face difficulties if you have liver problems, so you should be careful if you decide to consume it.
Your body clock lays the basis of your sleep pattern. The pattern is such that your body drives for sleep caused by adenosine, a chemical compound. Its level keeps on rising while we are awake, which initiates the drive for sleep.
The body clock signals your body to stay awake during the daytime when there is light. When it is dark, melatonin, a different hormone, is discharged during the night.
It directs your body to sleep creating drowsiness in you. The more the level of melatonin increases, the better you would sleep.
Causes of Sleep Problem
Sleep problems are a major issue in recent times. It is a common phenomenon in people of all age groups, especially adults and aged persons. Proper sleep ensures better productivity and an active mind. It is a myth that little sleep can suffice.
Your body needs to adjust to your sleep pattern, and seemingly, there is no problem. But you can feel the effect in the long run. Quality and deep sleep can make you feel better.
Few causes of sleep problems are as follows
- Anxiety disorder - If your mind is not calm, then it is difficult to get proper sleep. Doctors say that if you are overthinking or tensed, then you might face trouble getting sleep. Sleep is necessary to cure anxiety disorder. And for that, you need to go through a proper treatment concerning anxiety disorder.
- Disturbed body clock- Your brain might be trained in a way that makes it difficult to get proper sleep at night. Your body clock is trained to the pattern of your activities, and that may result in an irregular sleep pattern. If you sleep all day long, it might be difficult to get a good night's sleep. So, you need to do your activities accordingly and routinely. Only then can you solve this problem?
- Exposure to artificial light at night time- If your eyes are exposed to artificial lighting at night or to brighter lights, then you may face trouble getting sleep. It takes your eye and brain a certain amount of time to get accustomed to the order. Once that happens, your brain orders your system to stay awake. This leads to sleep problems.
Indeed, using strong sedative herbs is a better way to combat sleep problems. But, you should always take any such issue seriously and consult a doctor. Herbs can cure immediate problems and certain long term problems. A relaxed mind and calm self can help you fight the monster of sleep paralysis or sleep deprivation.