Getting Sleep, the Natural Way – Examples of Herbal Medicines and Herbal Aids for Sleep
Some natural herbal medicines may help you sleep better, including melatonin, magnesium, and valerian root. However, these should not take the place of healthy eating, regular exercise, and good sleep habits. Obtaining a good quantity of sleep is highly crucial for your health. Sleep helps your body and brain function correctly. A good night’s sleep can help improve your learning, memory, decision making, and even creativity.
What’s more, getting insufficient sleep has been linked to a higher risk of conditions such as heart disease, diabetes, and obesity. Despite this, sleep quality and quantity are at an all-time low, with more and more people experiencing poor sleep. Getting good quality sleep often starts with good sleep practices and habits. Nevertheless, for some people, that’s not enough.
Try the following natural herbal sleep-promoting supplements if you feel like you need a little extra assistance to get a good night’s sleep.
Table of Contents
Valerian root
The herb valerian is indigenous to both Asia and Europe. Its root is frequently used as an all-natural remedy for menopause, depression, and anxiety symptoms.
One of the most popular herbal supplements for promoting sleep in the United States and Europe is valerian root. The study’s findings are still contradictory, though. Menopausal and postmenopausal women have seen their sleep quality and sleep disorder symptoms improve after using valerian, according to one review.
Another small study found that taking 530 mg of valerian per night for 30 days led to significant improvements in sleep quality, latency, and duration compared to a placebo in people who had undergone heart surgery. Nevertheless, most observed improvements in these trials and studies were subjective. They relied on participants’ perception of sleep quality rather than on objective measurements taken during sleep, such as brain waves or heart rate.
Some researchers have determined that valerian’s favorable effects are negligible at best. For instance, it may lead to a small improvement in sleep latency. Nevertheless, consuming valerian root for a brief period of time seems to be safe for adults, with only minor, infrequent side effects.
Lavender
Nearly every continent is home to the lavender plant. It yields purple blooms that, when dried, offer a range of domestic purposes. Additionally, lavender’s calming scent is thought to improve sleep. In fact, some studies suggest that simply smelling lavender oil soon before sleep may be enough to enhance sleep quality in persons with mild insomnia.
Additionally, a small study on dementia-afflicted older adults suggests that lavender aromatherapy can help with symptoms of sleep disturbance. Less persons woke up very early and were unable to fall back asleep, and participants’ overall sleep time increased. In 60 people with coronary artery disease, a different study found that lavender aromatherapy improved sleep quality and decreased anxiety after 15 days.
Although oral ingestion of lavender has occasionally been linked to nausea, belching, and diarrhea, it is generally safe for use in aromatherapy. Essential oils should not be consumed orally; they are meant for aromatherapy.
It’s also important to note that there aren’t many studies on the advantages of taking supplements of lavender for sleep. So, additional research is required before drawing firm conclusions.
Passionflower
Passionflower, also known as Passiflora incarnata or maypop, is a popular herbal remedy for insomnia. The species of passionflower linked to sleep improvements are native to North America. They’re also currently cultivated in Europe, Asia, Africa, and Australia. Passionflower’s sleep-promoting effects have been demonstrated in animal studies. Its effects on people, though, seem to vary depending on the form taken. One older study in humans compared the effects of a passionflower tea with those of a placebo tea made from parsley leaves.
Participants drank one cup of each tea an hour or so before bed for a week, switching between the two teas after one week. Each tea bag was allowed to steep for 10 minutes, and researchers gathered objective evaluations of sleep quality. At the end of the 3-week study, the objective measurements indicated that participants had not experienced improvements in sleep.
However, after the passionflower tea week as opposed to the parsley tea week, they subjectively rated their sleep quality as being about 5% higher.
What are some common herbal medicines for sleep in the USA?
In the USA, common herbal medicines for sleep include valerian root, chamomile, and passionflower. These herbs have been traditionally used to promote relaxation and improve sleep quality.
How does valerian root help with sleep?
Valerian root contains compounds that have been shown to increase the levels of a neurotransmitter called gamma-aminobutyric acid (GABA) in the brain, which can help promote relaxation and improve sleep quality.
Is chamomile effective for treating insomnia?
Chamomile is known for its calming properties and is often used to promote relaxation and improve sleep. While research on its effectiveness for treating insomnia is limited, many people find chamomile tea or supplements helpful for winding down before bed.
Can passionflower aid in sleep disorders?
Passionflower is believed to have sedative effects and may help improve sleep quality, especially for those experiencing mild sleep disturbances or anxiety-related insomnia. However, more research is needed to fully understand its effectiveness for various sleep disorders.
Are there any risks or side effects associated with using herbal sleep aids?
While generally considered safe for most people, herbal sleep aids may cause side effects such as drowsiness, dizziness, or allergic reactions in some individuals. It’s essential to consult with a healthcare professional before using herbal remedies, especially if you have underlying health conditions or are taking medications.
Can herbal sleep aids be used alongside prescription sleep medications?
It’s crucial to consult with a healthcare provider before combining herbal sleep aids with prescription medications, as they may interact and cause adverse effects. Your healthcare provider can provide personalized recommendations based on your individual health needs.
How long does it take for herbal sleep aids to start working?
The onset of action for herbal sleep aids can vary depending on factors such as the individual’s metabolism, the dosage, and the form of the herbal remedy (e.g., tea, capsules). Some people may experience benefits within a few days, while others may require several weeks of consistent use.
Are there any lifestyle changes that can enhance the effectiveness of herbal sleep aids?
Yes, adopting healthy sleep habits, such as maintaining a regular sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment (e.g., reducing noise and light), can complement the effects of herbal sleep aids and promote better sleep overall.
Can children or pregnant women use herbal sleep aids?
It’s essential to exercise caution when using herbal sleep aids in children or during pregnancy, as their safety and effectiveness have not been thoroughly studied in these populations. Pregnant women should consult with a healthcare provider before using any herbal remedies.
Where can I find reliable information about herbal sleep aids?
Reliable sources of information about herbal sleep aids include reputable healthcare websites, books written by qualified experts, and consultations with healthcare professionals such as doctors, pharmacists, or herbalists. Be wary of unsupported claims or misinformation found online and prioritize evidence-based resources.
