Having trouble sleeping can be frustrating and can greatly impact our overall quality of life. While there are numerous over-the-counter and prescription medications that can aid in sleep, they often come with unwanted side effects.
For those looking for a more natural solution, there are various herbs that are known to promote better sleep. Here are 10 natural herbs to help you sleep better:.
1. Chamomile
Chamomile tea has been used for centuries as a natural remedy for insomnia. The herb contains apigenin, an antioxidant that binds to certain receptors in the brain that may promote sleepiness and reduce anxiety.
Drinking chamomile tea before bed can also help to relax muscles, calm the mind, and reduce inflammation which can all contribute to better sleep.
2. Valerian Root
Valerian root is another popular herb used to provide relief from insomnia and anxiety.
The herb works by increasing the level of gamma-aminobutyric acid (GABA) in the brain which regulates nerve cells and reduces feelings of anxiety and stress that make it difficult to fall asleep. Studies have shown that valerian root can improve sleep quality and reduce the time it takes to fall asleep.
3. Lavender
Lavender is a fragrant herb that has been used for centuries to help promote relaxation and sleep. The herb contains linalool and linalyl acetate, which are both compounds that work to calm the mind and reduce stress.
Studies have shown that inhaling lavender essential oil before bed can improve sleep quality and increase feelings of relaxation.
4. Passionflower
Passionflower is a popular herb that has been used for centuries to reduce anxiety, promote relaxation, and treat insomnia.
The herb works by increasing the level of GABA in the brain, which as previously mentioned, can reduce stress levels and promote relaxation. Studies have shown that passionflower can improve sleep quality and reduce anxiety.
5. Lemon Balm
Lemon balm is a citrus-scented herb that is known for its calming effects. The herb contains rosmarinic acid, which has been shown to reduce stress and improve sleep quality.
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Herbs that promote better sleep
Studies have also shown that lemon balm can improve mood and reduce feelings of anxiety which can contribute to a better night’s sleep.
6. California Poppy
California poppy is an herb that has been used by Native Americans for centuries to promote relaxation and help with sleep. The herb contains compounds that work to reduce anxiety and promote relaxation, making it easier to fall asleep and stay asleep.
Studies have shown that California poppy can improve sleep quality and increase feelings of relaxation.
7. Ashwagandha
Ashwagandha is an Ayurvedic herb that has been used for centuries to promote relaxation and relieve stress. The herb works by reducing levels of the stress hormone cortisol, which can interfere with sleep.
Studies have shown that ashwagandha can improve sleep quality, reduce stress, and improve overall quality of life.
8. Skullcap
Skullcap is an herb that has been used for centuries to promote relaxation and provide relief from anxiety. The herb works by increasing the level of GABA in the brain, which as previously mentioned, can reduce anxiety and promote relaxation.
Studies have shown that skullcap can reduce feelings of anxiety and improve sleep quality.
9. Kava
Kava is a popular herb that is known for its calming effects. The herb works by reducing activity in the amygdala, the part of the brain that is responsible for feelings of anxiety and stress.
Studies have shown that kava can reduce anxiety and promote relaxation, making it easier to fall asleep and stay asleep.
10. Magnolia Bark
Magnolia bark is an herb that has been used in traditional Chinese medicine for centuries to provide relief from stress and anxiety.
The herb works by increasing the level of GABA in the brain, which as previously mentioned, can reduce feelings of anxiety and promote relaxation. Studies have shown that magnolia bark can improve sleep quality and reduce symptoms of stress and anxiety.
