New Delhi: It is said that one needs 7 to 9 hours of sleep to feel relaxed and rejuvenated, but sometimes it can be difficult to get a good night’s sleep. Sleep is your body’s natural way of healing itself. Good quality sleep sets you up for a productive day ahead.
Sleep experts at Eachnight.com have revealed how natural herbs can help people who have trouble falling asleep at night. This study was medically reviewed by Dr. Nayantara Santhi.
How can herbs promote sleep?
Natural herbs contain powerful sleep-enhancing properties for a good night’s sleep. They can calm your nerves and soothe your senses, helping you get enough sleep.
Sleep deprivation is often due to a hectic lifestyle, anxiety and stress. Stress affects the production of the neurotransmitter serotonin, but taking some herbal supplements can compensate for this loss.
Some natural herbs are high in tryptophan, an amino acid that enhances serotonin synthesis. Increasing serotonin levels compensates for the chemical imbalance that causes the most common sleep disorder, insomnia.
Here are some of the best herbs to try
Lavender
Lavender’s antidepressant, sedative and calming properties help you sleep better. Studies show that lavender herbs can relax your nerves, reduce anxiety levels and stabilize mood disorders. Reduced stress, anxiety and a positive mood promote daytime wakefulness and more sustained sleep at night. Usually lavender is used via sprays or inhaled.
Chamomile
Chamomile is an ancient medicinal herb known for its relaxing effects. Contemporary studies prove the effectiveness of chamomile. It reduces anxiety, calms your nerves and relieves insomnia. For example, one study found that women who had given birth and had trouble sleeping experienced less sleep inefficiency and depression if they drank chamomile tea at night for two weeks. The presence of nerve-relaxing flavonoids in chamomile tea makes it a popular calming drink. You can feel the calming effect of chamomile even by inhaling its aroma.
Valerian
The roots of the valerian herb are often used to treat insomnia, restlessness and anxiety in patients. Valeric acid in the valerian roots inhibits the breakdown of the neurotransmitter GABA. This ensures better sleep quality. Valerian works on the principles of anti-anxiety medicine and promotes deep sleep. Valerian is available in many stores and usually comes in the form of tablets.
passion flower
Passion flower contains nerve-relaxing flavonoids, which help you de-stress and sleep better. This tropical flower tastes good and is often used in many herbal, over-the-counter sedatives.
Ashwagandha
Ashwagandha is a medicinal herb commonly used to combat insomnia as studies have shown it to be effective in improving sleep onset latency and quality of rest. Ashwagandha’s true sleep-promoting compounds can be found in the leaves of this plant – triethylene glycol works to ease feelings of stress or anxiety, induce calmness and help you fall asleep easily. Ashwagandha ultimately acts as a sedative, so it’s a great alternative to anxiety medications or OTC sleep aids, as it works with your body to naturally support sleep habits. Ashwagandha can be purchased as capsules that are taken.
How to use herbs for sleep
Herbal tea
Make some herbal tea by adding 1 teaspoon of herbs to a cup of boiling water. Let it steep for 20 minutes, then strain it and drink it. You can drink two to three cups of herbal tea per day.
Essential oils
Add herbal-flavored essential oils to your warm water bath before bed to feel a calming effect, helping you drift off to sleep.
Massage herbal-infused oil mixed with olive, grapeseed, or coconut oil onto specific areas of your body, such as your forehead, neck, chest, wrist, chest, hands, or feet. Your skin may be sensitive to an undiluted essential oil, so diluting it will reduce the chance of a reaction.
Aromatherapy
Breathe in the scent of natural herbs through aromatherapy candles.
supplements
Consume supplements with herbal extracts that are available in pharmacies without a prescription. Read the dosing instructions on the label to know how much to take per day.
A spokesperson for Eachnight.com commented, “Sleep disturbances occur when the normal processes of waking up and/or falling asleep do not occur. This can occur due to a combination of genetic, environmental, sleeping habits and other psychobiological factors.
If the pattern of sleep disturbances continues over time, these factors can create a vicious cycle of persistent sleep problems with repercussions in our waking lives. As they say, sleep health is just as important as diet and exercise to our well-being.
Most natural herbs have a long history of use for the treatment of insomnia. These herbal remedies have been prescribed by doctors since ancient times as natural sleep aids. Contemporary studies and research have supported the efficacy of using these herbs for restful sleep, so any of these options may be a good fit. While many herbs are harmless and have no side effects, it’s worth talking to your doctor before making drastic changes.”