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Best Calming Herbs for Sleep

August 17, 2022 5 min read

Best Calming Herbs for Sleep

Best Calming Herbs for Sleep

In a modern world that embraces everything from genetically modified food plants to new AI technology, we still have the privilege of enjoying the natural way of doing things. Herbs and some natural plants have been used to treat many ailments for a long time.

Sleep is important for your body's health; it not only relaxes your muscles and body but also provides a chance to heal. That is why losing sleep or not having enough sleep can have drastic effects on the body. However, using the simplest herbs available in our modern world, you can combat insomnia. Read on to know how you can improve your sleep using these simple herbs at your disposal.

How Herbs Work To Improve Your Sleep

Many reasons cause insomnia; sometimes, these causes can be because of underlying health conditions or other external factors. The main causes of insomnia are stress, anxiety, and lifestyle. Natural herbs work to improve your sleep deprivation by combating these symptoms. Chaouloff (1999) stated that stress could cause the body to reduce the production of serotonin, which can cause insomnia; some herbs improve the synthesis and production of this chemical for better sleep.

Anxiety can cause the body to be hyper-arousal, which can keep you awake for hours, and even though you manage to get some sleep, anxiety can give you enough sleep by waking you in the middle of the night. Some herbs can help by reducing anxiety levels and can help relax muscles, in turn making you feel more relaxed to enhance sleep.

Valerian Root

This natural herb has been in use by humans as early as the 18th century. This has been one of the leading natural remedies for managing insomnia and a certain level of anxiety. Although this herb has been in use for a long time, with some research dating it to ancient Roman times, a lot hasn't been known about it.

However, researchers have found it interesting that this herb helps relax and calm anxiety. Valerian can improve the quality of your sleep and help reduce the time you take to fall asleep. Unlike other sleeping drugs, the best thing is that you won't feel grogginess in the morning after taking this herb.

Lavender

Lavender is known for its sweet smell and has been used in many products such as soap and other healthcare products. However, lavender is also known for its ability to shorten the time it takes for you to fall asleep. You can use lavender oil in your bedroom to lift your mood and improve sleep by moderating dopamine and glutamate.

This herb can be used as an antidepressant or sedative to relax your nerves and anxiety. This will help you get quality sleep, enough to keep you in a good mood and alert during the daytime. You can use lavender to cool down migraines; although more research is still needed, more and more people are using lavender.

Chamomile

The herb has been in use for a long time in the history of man for its soothing and relaxing effects. This herb is popular and available in different forms, such as tea; chamomile tea has been known to reduce anxiety and ease insomnia by reducing anxiety.

Chamomile has been under recent research that has suggested that its nerve-relaxing flavonoids are responsible for its soothing effects. This might be why it's as popular as it is to be used as a tranquilizing drink. It is undoubtedly a favorite amongst many as an antidepressant and a remedy for better sleeping patterns.

Passionflower

Passionflower is a common herb that grows in parts of Europe, Asia, and Africa, although it is native to North America. This herb has had amazing results in research. Lakhan & Vieira (2010) revealed the plant's capability to tackle insomnia. However, more research is still needed to prove the effects of this herb on humans have been giving positive results.

This herb, like chamomile, can be easily made into a tea for people to drink; taking passion flower tea might be the key to sleeping better. Researchers have found that mixing Passion flowers with other herbs might boost the herb's ability to calm anxiety and promote sleep. Passionflower, however, is still under research, although many adults have already turned to its use for problems that might be similar to insomnia.

Magnolia Bark

This powerful herb has amazing effects on the body thought to have amazing effects on the body as it can cause drowsiness and, in turn, cause sleepiness. The effects of this drug are so powerful that people are not advised to take this herb while on the road. Those opting for this natural method of improving sleep are advised to talk with their doctor to know if the herb might have adverse effects when mixed with pharmaceutical drugs.

When taken, Kalman et al. (2008) argued that magnolia aids in controlling Cortisol (The stress hormone), further helping improve sleep quality. The benefits of magnolia bark include; combating cancer by helping cells communicate better. Two components found in magnolia bark- magnolol and honokiol - are especially responsible for helping one sleep better.

Holy Basil

This herb has been in use for a long time in human history due to its benefits; it has been in use for its powerful effects on nausea, skin rashes, and bronchitis. In recent years the herb has, however, been under research for being capable of helping those with a hard time having sleep. Ríos-Rodríguez et al. (2021) suggested that its calming effect will help those with anxiety and can help relieve pain and discomfort to help you sleep better.

Conclusion

All these herbs are an amazing way of taking back your control and opting out of pharmaceutical drugs that might have other complex effects, such as addiction. These natural herbs are an easier way to get quality sleep and a perfect way of helping those with anxiety. If you think it is time to try out these herbal options for insomnia, the great news is that you can try them out in different forms. From adding them to food supplements to making tea, try them out and find your own favorite or mix them up!

References

Chaouloff, F., Berton, O., & Mormède, P. (1999). Serotonin And Stress. Neuropsychopharmacology, 21(1), 28-32.

Kalman, D. S., Feldman, S., Feldman, R., Schwartz, H. I., Krieger, D. R., & Garrison, R. (2008). Effect Of A Proprietary Magnolia And Phellodendron Extract On Stress Levels In Healthy Women: A Pilot, Double-Blind, Placebo-Controlled Clinical Trial. Nutrition Journal, 7(1), 1-6.

Lakhan, S. E., & Vieira, K. F. (2010). Nutritional And Herbal Supplements For Anxiety And Anxiety-Related Disorders: Systematic Review. Nutrition Journal, 9(1), 1-14.

Ríos-Rodríguez, D., Sahi, V. P., & Nick, P. (2021). Authentication Of Holy Basil Using Markers Relating To A Toxicology-Relevant Compound. European Food Research And Technology, 247(10), 2485-2497.