13 Natural Herbs For Sleep
You are all set for the night. You have set your alarm and are ready to shut down the brain for the night. But as you get ready to drift off to sleep, it seems to have vanished into thin air! What do you do? Well, don’t worry! We are here with just the thing you need. Today, we bring you 13 natural herbs for sleep that can help you slide into deep happy slumber without difficulty. What are they? Take a look at all the best herbs for sleep!
13 Best Natural Herbs for Sleep
The right herb can elevate sleep-enhancing properties in your system and offer complete relaxation, which is crucial for a good night’s rest.
When we talk about insomnia herbs, lavender usually makes it to the top of the list. Used for a host of therapeutic benefits, lavender is an excellent mood stabiliser and sedative, useful to treat neurological conditions. To unleash the sleep-inducing properties of this natural sleep aid, you can use it in a diffuser about 30 minutes before you plan to sleep. It offers better sleep quality and helps you fall asleep almost effortlessly.
One of the best natural herbs for sleep beside lavender is chamomile. You must have even seen packets of chamomile tea in supermarkets and grocery stores. Made with daisy-like flowers from the Asteraceae plant family, it is a caffeine-free alternative with a sweet taste.
Chamomile tea contains apigenin, an antioxidant that helps bind the receptors that promote sleepiness and reduce insomnia. It is also said to help battle chronic sleeplessness. So, just have a warm cup of chamomile tea before bed, as it is the best tea for sleep.
Ashwagandha has been used in Ayurveda for ages due to its adaptogen properties, which protect the body. It is one of the best herbs for anxiety and sleep. Taking it regularly can aid your sleep latency, which means you can fall asleep faster. And it also helps enhance your sleep quality. It is mainly because of the triethylene glycol present in Ashwagandha. Since Ashwagandha works well to help reduce stress and anxiety and promote sleepiness, it can be a great herb if stress is the main reason you cannot fall asleep.
Since the 18th century, the Valerian root has been used as one of the herbs good for sleep. While it has also been used in perfumes and other bathing products, it can help you combat sleeplessness.
Even today, scientists aren’t very sure how the herb works. But the synergistic actions of the compounds are what is needed. According to a 2021 study, it was seen that taking the herb was able to help reduce anxiety symptoms, which can make it easier for you to fall asleep.
Do you ever feel sleepy after a couple of beers? It can be because of hops, a popular ingredient in beer. But hops have also been used in medicines since the 9th century. They have been known to treat various ailments, from indigestion to leprosy. And they are also great for combating any sleep disorders. It is straight up one of the best herbs for sleep aid.
Passionflower is one of the herbs for sleep and relaxation that is found in North America. According to studies, passionflower can be all the more effective when used with other sleep herbs. In fact, it is also administered before surgery to relax, reduce pain, combat insomnia, and aid deficit-hyperactivity disorder.
Wondering what is the most effective natural sleep aid? Well, Magnolia can help you out. It is said to be so potent that it is advised not to take it while driving or in the daytime. This herb relaxes the mind and helps you achieve deep REM sleep. Short-term use of the herb is used to correct the circadian rhythm and reduce cortisol levels.
However, make sure you speak with your doctor before proceeding, as it can interact with any medications you may be taking.
Holy basil or Tulsi is one of the herbs for sleep aid. One of the most sacred plants in our country, it is the queen of herbs. It has been used in Ayurveda and is known for its restorative and spiritual effects on the body.
Drinking a cup of tulsi-infused tea can aid natural sleep rhythm and relax your overactive mind. According to one study, it was seen that taking about 500 mg of holy basil tea could even promote a sense of well-being. In fact, basil can also fight bronchitis, malaria, nausea, vomiting, eczema, stomach ulcers, eye disease, and so much more.
A wholesome salad is almost incomplete without crispy lettuce, isn’t it? And if you have been glued to social media, you might have also come across a video where a famous TikToker claims that lettuce water is one of the best sleep aids for adults. Well, what if we told you lettuce could actually make you sleepy? According to a study, lettuce water could, in fact, make you sleepy, specifically, red romaine.
Having tea before bed can be a relaxing ritual. But peppermint tea could induce sleepiness in you. This natural sleep remedy is caffeine-free and helps relax the muscles. While more research is needed on this subject, it may work for some, but not for others.
11. California Poppy
California poppy is known for its medicinal properties and excellent sleep remedies. Native Americans use it as a sedative, hypnotic, and analgesic, which means it can be used to treat sleep disorders. In fact, it helps alleviate any pain you may be feeling and offers complete relaxation without any side effects. So, if any pain has been keeping you awake at night, this can be your go-to herb. It can be taken in tea and is not an addictive supplement.
Ginseng has been a staple in Chinese traditional medicine for centuries. It helps reduce oxidative damage and physical and mental fatigue. So, for someone with extreme stress and anxiety, ginseng can be an excellent herb. And when it comes to sleep, it reduces the time taken to fall asleep, sleep quality, and morning alertness.
Ginseng supplements are also good for your overall health as they can regulate your immune response or hormonal changes due to stress. However, you must use it only for a maximum of 2 months. And make sure you speak with your doctor, so it doesn’t interfere with your medicines.
13. St. John’s Wort
St. John’s Wort is a beneficial calming herb for sleep. It helps regulate mood and increases the production of melatonin, the sleep hormone. It is also known to provide relief from anxiety.
How Do Herbs Help You Sleep Better?
Natural herbs usually have high amounts of tryptophan, which is known to improve the serotonin levels in the body. And this is essential because when your serotonin levels are balanced, it helps you enjoy a good night’s rest. Some herbs can reduce anxiety while some herbs can help you sleep, and others are capable of doing both.
How to Use Herbs for Sleep?
Now that you know all the best supplements for sleep, let’s understand how you can use these herbs.
Make some herbal tea
Herbs such as lavender, chamomile, and peppermint can be consumed as tea. The whole process of brewing a cup of tea and drinking the warm liquid can be relaxing and helps the herbs do their job well. To make herbal tea,
- Boil a cup of water
- Add 1 tablespoon of your favourite herb
- Let it brew for 10-15 minutes
- Strain it and enjoy!
Use essential oils
Another great way to use herbs is to use essential oils.
- You can add a few drops to your pillow or sheets. However, be careful as they can leave a stain. If that’s a concern, you can use a few drops on a handkerchief and keep it beside you.
- You can also apply it to your skin. However, you must mix it with carrier oil, such as coconut oil, and apply it on your forehead or arms.
Get aromatherapy candles
Aromatherapy can be beneficial to infuse herbs into your environment. For instance, lavender can be used in diffusers or through aromatherapy candles to help you fall asleep easily. It also makes your room smell good, which is a bonus. However, when it comes to candles, make sure you blow them off before falling asleep to avoid fire hazards.
Take herbal supplements
Today, you will find herbs in the form of supplements or vitamins for sleep, which are available in the form of capsules or pills. Taking them can help you with sleep. However, make sure you speak with your doctor before you proceed.
Use powdered herbs
If you don’t like the herby taste, you can always go for powdered herbs and mix them with your favourite nighttime drink, such as hot chocolate!
General Sleep Hygiene Tips
Now that you are well aware of what herbs are good for sleep, take a look at the sleep hygiene tips that you can follow!
- Follow a fixed schedule: Have a consistent sleep schedule where you fall asleep and wake up at the same time, even on weekends. This helps you enjoy better quality rest and also helps with healthy body composition.
- Reduce caffeine intake: While a cup of coffee sounds great in the morning, make sure that you avoid it at least six hours before your bedtime because caffeine can stay in your system for almost 10 hours, making it difficult for you to fall asleep.
- Disconnect with devices: Shut off electronic devices an hour or two before bedtime because the blue light they emit can hamper your sleep.
- Don’t go to bed stressed: Stress interferes with sleep. So, whatever turmoils you face, make sure you resolve them before you sleep or use relaxation techniques to help you.
These are all the natural herbs that can help you enjoy a peaceful sleep. However, ensure you don’t overdo them, and always consult your doctor to avoid any adverse effects.
What is the strongest herbal sedative?
Lavender is one of the most potent herbal sedatives.
What herb has melatonin?
St. John’s Wort has melatonin.
Why Use Herbs For Sleep?
Natural herbs are devoid of side effects and help you easily overcome your sleep disorder. These herbs also relieve stress and anxiety and provide peace of mind. However, it is always best to consult your doctor to ensure they don’t negatively interact with any medicines you may be consuming.
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