Sleep is a vital aspect of life that affects our physical, emotional and mental well-being. Getting enough restful sleep each night is important for our overall health. However, a lot of people struggle with falling asleep or staying asleep.
This can lead to irritability, fatigue and even certain health problems. While there are various medications and supplements that can help you sleep, using herbs is a natural and safe way to promote better sleep. Here are some of the top relaxing herbs for better sleep and how to consume them:.
1. Chamomile
Chamomile is a fragrant herb that has been used for centuries to promote relaxation and soothe nerves. It contains an antioxidant called apigenin that binds to certain receptors in the brain, which can help reduce anxiety and initiate sleep.
You can enjoy chamomile as a tea or take it as a supplement. Chamomile tea is simple to make, boil two cups of water and add three chamomile tea bags, then let it steep for 5-7 minutes. Chamomile tea does not contain caffeine, so it won’t interfere with your sleep.
2. Lavender
Lavender is another popular herb that is known to have a calming effect on the body and mind. It contains compounds that can reduce anxiety and slow down the heart rate, which can help you fall asleep faster.
You can use lavender essential oil to make aromatherapy blends or add a few drops onto your pillow or into a diffuser before bed. You can also enjoy lavender tea before sleep. Add two tablespoons of fresh or dried lavender buds in a pot of boiling water and let it steep for 10-15 minutes.
3. Valerian Root
Valerian root is a natural sedative that is often used to treat insomnia and anxiety. It contains compounds called valerenic acid and GABA, which can promote relaxation and sleep. Valerian root supplements are available in tablet, tincture, or tea form.
As the taste can be strong and bitter, some people prefer to take it as a tablet or tincture. When taking valerian root supplements, it is important to follow the recommended dosage and avoid using it long-term as it can cause side effects.
4. Passionflower
Passionflower is a plant that has been used in traditional medicine as a natural remedy for sleep disorders and anxiety. It contains flavonoids and alkaloids that can enhance mood and promote relaxation.
Passionflower tea can be made by boiling two cups of water and steeping two teaspoons of dried passionflower for 10-15 minutes. You can also take passionflower supplements in the form of capsules or tinctures. Consult with a healthcare professional before using passionflower if you are pregnant or breastfeeding.
5. Lemon Balm
Lemon balm is a herb that belongs to the mint family. It has a lemony scent and taste and is known for its calming effects on the body and mind. Lemon balm contains rosmarinic acid, which has been shown to reduce anxiety and promote sleep.
You can make lemon balm tea by adding two teaspoons of dried leaves in a cup of boiling water and steeping for 5-7 minutes. Alternatively, you can take lemon balm supplements in the form of capsules or tinctures.
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6. Ashwagandha
Ashwagandha is an adaptogenic herb that is widely used in Ayurveda medicine to promote relaxation and reduce stress. It contains compounds that can reduce cortisol levels, a hormone that is associated with stress.
Ashwagandha supplements are available in capsule or powder form. You can also make ashwagandha tea by boiling two cups of water and adding one teaspoon of ashwagandha powder. Steep for 5-7 minutes and enjoy. Consult with a healthcare professional before taking ashwagandha if you have any existing medical conditions.
7. Kava
Kava is a plant that is native to the South Pacific region. It has been used as a ceremonial drink for centuries to promote relaxation and reduce anxiety.
The active compounds in kava are called kavalactones, which can increase GABA levels in the brain and induce sleep. Kava tea or supplements are available but you need to carefully choose a reliable source. Kava may cause liver toxicity and it should not be used if you have liver disease or are taking medication that affects the liver.
8. Magnolia Bark
Magnolia bark has been used in traditional Chinese medicine to treat anxiety, stress and sleep disorders. The bark contains honokiol and magnolol, which can stimulate the GABA receptors in the brain and promote sleepiness.
Magnolia bark supplements are available in capsule or powder form. You can also use magnolia bark as a tea by boiling two cups of water and adding a teaspoon of the dried bark. Let it steep for 10-15 minutes.
9. Catnip
Catnip is an herb that is known to have a calming effect on the body. It contains nepetalactone, which can stimulate the production of GABA and promote relaxation.
Catnip tea can be made by boiling two cups of water and adding two teaspoons of dried catnip leaves. Let it steep for 5-7 minutes. Please avoid catnip if you are pregnant or breastfeeding.
10. California Poppy
California poppy is a plant that is native to the western United States. It has been used as a natural remedy for anxiety, pain relief, and sleep disorders. The plant contains alkaloids, including protopine, which can promote relaxation.
California poppy supplements are available in capsule or tincture form. You can also make California poppy tea by boiling two cups of water and adding two teaspoons of dried leaves or flowers. Steep for 5-7 minutes.
Final Thoughts
Herbs have been used for centuries to promote relaxation and induce sleep.
However, it is important to use them wisely and consult with a healthcare professional before taking any supplements, especially if you are pregnant or breastfeeding or have any existing medical conditions. To achieve better sleep, consider combining herbs with healthy sleep habits, such as establishing a bedtime routine, avoiding caffeine and alcohol before bed, and creating a comfortable sleeping environment.
