Best Herbal Remedies For Sleep And Relaxation Hand Drawn Set Of
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Insomnia affects between 33-45% of Australians. This ranges from short-term sleep disturbances to chronic insomnia. Lack of refreshing sleep not only impacts focus and performance it also increases the risk of heart disease, diabetes and immune dysfunction.
Herbs are powerful allies in the fight against insomnia and they have a long history of helping us sleep better and feel better. They are highly effective and lack the side effects associated with pharmaceutical medication. Read on to find out the best herbs for insomnia and how to use them.
Chamomile is the Swiss army knife of the herb world. This humble herb provides many health benefits. The dried flowers of chamomile, a member of the daisy family, are familiar to most of us. Because it is so familiar, we can sometimes forget how useful this herb is. Not only does it help you to relax it also relieves indigestion and bloating. Inhaling the steam also reduces hay fever symptoms. A cold tea bag on the eye will alleviate conjunctivitis before you can say “Matricaria chamomilla” (Its official Latin name).
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Chamomile reduces anxiety and decreases the heart rate by modulating the GABA receptors. (GABA is a relaxing neurotransmitter essential for sleep.) GABA receptors are the target of many pharmaceutical sedatives. A 2005 study found chamomile significantly reduces the time taken to get to sleep.
This herb is usually taken as a tea and is widely available. For greatest relaxation benefits steep 1 tablespoon in hot water for 10 or more minutes. Longer steeping times brings out the bitterness. Add a little honey if you wish, to make it palatable.
Many people have trouble sleeping soundly, especially during stressful times. These herbal remedies, combined with a consistent nightly routine and addressing the root of stressors, can help to promote a better, more restful sleep. All of the following herbs can be made into tea (use just one or a combination–many people like using mint as a base because of its pleasant taste) or taken as a tincture/supplement. As with any herbal remedy that you have not tried before, check with your licensed provider to ensure this is safe for you. Everyone’s body is different.
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Valerian is a flowering plant that is native to both Europe and Asia. The root of the valerian plant is widely used as a sleep aid that many people find helpful. Studies show that valerian can help people with insomnia achieve better, more consistent sleep if taken before bed. 1
Valerian is associated with a reduction of REM sleep in the early stages of sleep and an increase in REM later in the night, which results in an improved sleep quality and a decrease in waking up part way through the night. 2 Those who are pregnant or breastfeeding and children under three years of age should avoid using valerian root.
Lavender has long been lauded as one of the most relaxing scents and is very popular in aromatherapy. Lavender has antioxidant, antidepressant, and sedative properties and contains compounds that decrease stress hormones, making it easier to relax and fall asleep. 3
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