Do you feel difficulty falling asleep at night? Or do you often wake up during the night? These are specific symptoms of insomnia or sleeplessness. According to the American Academy of sleep medicine, 30-35% have brief symptoms of insomnia.
Some tips and strategies can help you beat insomnia. But, what if we say that 12 amazing herbs can induce joyous sleep to your nights? Surprised? Well! Read on to know a lot more about the remarkable herbs that help you sleep.
12 Amazing Herbs for Sleep
Here are the 12 astonishing herbs that you help you sleep. Read on to discover the benefits of herbs for good quality sleep.
1. Valerian Root
Valerian root is an ancient herb that finds its use to treat many problems lime headaches, nervousness, and insomnia or sleeping disorder. This herb has been used since ancient times to promote sleep and enhance tranquillity. Do you know valerian root was used in world war II? England troops used it to relieve anxiety and stress.
But now the useful herb is one among the popular herbal sleep aids and herbs for sleep in united states and Europe. Studies suggest that the valerian root may help ease anxious feelings that occur in response to stressful situations and promote good sleep.
Also, valerian root acts as a sedative by influencing serotonin levels and GABA receptors in your brain.
[Also Read: Valerian Root Benefits]
The herb that keeps full stop for all sleeping disorders is chamomile and traditionally associated with anti-stress properties. For years, chamomile tea is used as a natural remedy to reduce stress and anxiety, alleviate inflammation, and treat sleeplessness and insomnia.
Generally, chamomile is regarded as a sleep inducer. It is known for its calming effects and contains an antioxidant called apigenin. The antioxidant apigenin binds to a specific receptor in your brain and decreases stress and anxiety and promotes good sleep. Also, consuming chamomile herb tea may help improve your overall quality of sleep.
Lavender is a famous herb known for its soothing and aromatic scent. In olden days, Roman and Greeks would often add lavender to their bathtubs to breathe in the calming fragrance.
Lavender is generally used in aromatherapy for sleep due to its sleep-inducing properties. Lavender can even help with a better quality of sleep and also with mild insomnia. Lavender oil or lavender tea made from small buds of the flowering plant changes the brain waves to a more relaxed state and calms the nervous system.
Studies have shown lavender refreshes brain pathways, including the limbic system, which is connected to our memories and responses.
4. Lemon Balm
Lemon balms are traditionally known as “the gladdening herb.” The herb lemon balm belongs to the mint family and found everywhere in the world. Lemon balm extracts frequently find its use in aromatherapy. The lemon balm tea is made from dried lemon balm leaves.
Since the middle-ages, the aromatic herb has been used for improving sleep by reducing anxiety and depression. There is some evidence that shows lemon balm enhances GABA levels, indicating that the herbs may act as a sedative.
Drinking lemon balm tea may decrease insomnia-related symptoms. Also, the herb increases a sense of calm and decreases anxiety, promoting excellent sleep.
Passion flower is a climbing vine that is native to South and Central America and the southwestern united states. Traditionally, the passion flower is used to reduce depression and improve the quality of sleep.
The herb has a mild sedative power which reduces stress and anxiety that might be increasing your sleeplessness. The herb is used for centuries to help people calm their mind and sleep.
Passionflower tea is made from stems, flowers, and dried leaves to improve insomnia and sleep quality. Studies show that the passionflower combination with valerian root was as effective as Ambien (a medication used to treat insomnia) at promoting quality of sleep.
Therefore, you can consume passionflower tea to improve your overall sleep quality.
[ Read: Sleeping Positions for Better Health ]
6. Magnolia Bark
The Magnolia bark has an ancient history as a therapeutic compound in traditional Japanese, Chinese, and Korean medicine to improve sleep and relaxation. The herbal tea is made from the magnolia bark of the plant that consists of some dried stems and buds.
The magnolia bark is known worldwide as a sedative and also for its anti-anxiety effects. The magnolia bark, stems, and the flowers of the magnolia plant contain a compound called honokiol, which provides the sedative effects.
Honokiol enhances sleepiness by modifying GABA receptors in your brain. Also, magnolia bark helps to relax the body and mind by lowering cortisol levels. Researches claim that the honokiol from the magnolia bark decreases the time to fall asleep and increases the amount of sleep.
7. California Poppy
The large red and orange flowers native to California are not just beautiful; they can also fall asleep. The California poppy is used for trouble sleeping, bladder and liver diseases, and nervous agitation. Also, the herb is good for relaxation.
In combination with other herbs for sleep, California poppy is used for stress, anxiety, and depression, physical tiredness, and long-term mental illness.
California poppy contains a different kind of alkaloid that happens to be mildly sedating to the nervous system. Phytochemicals cause relaxation and sleepiness. You can take the herb as tincture before bed for good longer sleep duration.
8. Kava Kava
Generally, people with insomnia and to fall asleep more easily use an herb called kava. Kava kava in South Pacific islands is used as both, a sedative and an aphrodisiac beverage.
Kava kava has a reputation as a useful botanical for the treatment for restlessness, sleep disorders, anxiety, and as a muscle relaxant. The herb is high in a compound called kavalactones, that possess sedative properties.
The sleep-promoting features are due to the kavalactones present in the kava. Kava kava is thought to promote healthy sleep in part by producing a calming effect on the body and mind.
Ashwagandha is a traditional medicinal herb with multiple health benefits. Ashwagandha is perhaps best known for its ability to reduce stress.
The herb helps to fight depression, reduces anxiety and stress, and also boosts brain function. Ashwagandha, also an adaptogen, is shown to improve the cortisol levels by reducing stress and anxiety. Thus, promoting good sleep.
Rhodiola rosea is an herb native to alpine regions. For a hundred years the herb is used as a calming agent and nerve tonic. The herb is widely used in the united states and throughout eastern Europe for therapeutic and medicinal purposes.
Rhodiola rosea is famous for its “adaptogenic properties” that reduces fatigue and exhaustion in prolonged stressful situations. Eventually, the herb can provide you with better sleep for a longer duration.
The herb famous for inflammation and digestion has now been found in several studies to be beneficial in treating both anxiety and insomnia. The common ayurvedic medicinal herb is widely used in aid in sleep quality.
Turmeric contains curcumin that helps in relaxation, help alleviate depression, improve mood, and potentially lower your anxiety levels. The anti-inflammatories present in turmeric due to the presence of curcumin provides positive healing on various diseases, diabetes, and inflammation.
Eventually, the turmeric tea or turmeric smoothies can promote good quality sleep overnight.
Hops is generally a fast-acting nervine and sedative, useful for stress-related illness, hysteria, anxiety, and promoting sleepiness. Taking Hops in combination with other herbs may improve some aspects of sleep in people with sleeplessness and insomnia.
Studies suggest that the chemicals in hops seem to prevent infections and reduce swelling and cause sleepiness. You can grab a tea or tincture before bedtime to embrace the goodness of Hops for better sleepiness.
Getting good and longer deep sleep will be an easy task after you read this article. The 12 incredible herbs for sleep will help improve your sleep patterns. Many herbs mentioned above enhances specific neurotransmitters that initiate sleep. Moreover, they help you fall asleep faster and decrease nighttime awakenings.
Some of the herbs and its supplements have particular side effects and its best to consult with your healthcare provider for better effective results. Embrace the goodness of herbs for sleep and get a good night’s sleep naturally.