herbal for sleep disorders
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Sleepless nights are something that we all must deal with from time to time. On those nights when it’s hard to wind down, it’s nice to have a list of the best herbs for sleep and insomnia.
Sleep is one of the most important aspects of human health. It impacts everything from brain function, to energy levels, physical recovery, etc… Thus, getting enough sleep, especially deep REM sleep, is crucial for health.
Valerian has been studied in a number of clinical trials that sought to assess its impact on sleep. Some trials have produced amazing results, others, not so much. It appears that the dosage and form of valerian are vital for having a good experience.
A clinical study looking at the impact of valerian root extract on sleep found that it worked to decrease sleep latency and significantly improve sleep quality. The researchers noted that improved sleep quality was most notable among indivduals who considered themselves poor or irregular sleepers, smokers, and people who thought they normally had long sleep latencies.
Valerian can be taken as a tea, in tincture form, or in a capsule. Just a warning, valerian has a very strong, very particular smell that’s often compared to dirty socks. Taking a capsule may be the best route. Make sure to look for a valerian supplement that’s standardized to contain valerenic acid.
In vitro studies have shown “profound growth effects of chamomile green tea against Helicobacter and importantly, demonstrate that green tea consumption can prevent gastric mucosal inflammation if ingested prior to exposure to Helicobacter infection.”
If stress is a problem for you then you should consider reading this article on developing a growth mindset and see if there are other ways you can adapt your mind to beat stress.
Although sleepytime tea can be made just using the chamomile plant, it’s also great to mix it up by adding in a host of other therapeutic herbs such as spearmint, lemongrass, tilia flowers, blackberry leaves, orange blossoms and hawthorn.
World-wide use of herbal medicines is increasing, following regulatory and manufacturing developments. Herbs are attractive alternative medications to many patients with sleep disorders, who may be averse to using conventional drugs. We review here the most common herbal stimulants and sedatives. Caffeine, in herbal teas, black tea, coffee, soft drinks and pharmaceuticals, is used widely to control sleepiness, but more research is needed on its use in sleep disorders. Ephedra, and its constituent ephedrine, are used in both stimulant and weight loss preparations, sometimes with caffeine; safety concerns have arisen with this practice. Yohimbe is another herb used in stimulant and body-building preparations which has safety concerns. Asian and Siberian ginseng have been traditionally used for fatigue, and have some supportive experimental evidence for this use. Herbal sedatives also have some evidence for efficacy; the observations that certain plant flavonoid compounds bind to benzodiazepine receptors adds interest to their use. Valerian and kava have received the most research attention; both have decreased sleep onset time and promoted deeper sleep in small studies, and kava also shows anxiolytic effects. German chamomile, lavender, hops, lemon balm and passionflower are reputed to be mild sedatives but need much more experimental examination.
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