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Natural Drinks To Help Get Better Sleep Natural Sleep Remedies
This article outlines four herbs that may improve sleep quality, along with some alternative treatments to aid sleep. It also offers advice on when to see a doctor for sleep issues.
People have used valerian root as a sleep aid since the 18th century. Researchers have isolated the active plant substances to try to establish how they affect sleep, but they are still unsure of the mechanism involved.
A 2020 review and meta-analysis investigated the efficacy and safety of valerian root as a treatment for certain sleep disorders. The findings suggest that valerian root could be beneficial in treating these disorders. However, comparisons between the different studies are challenging due to different valerian preparations and doses.
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A 2017 clinical trial investigated the effects of chamomile on sleep quality in older adults. Participants who received 200 milligrams (mg) of chamomile extract twice daily for 28 days showed significant improvements in sleep quality compared with participants who took a placebo.
An older study from 2011 examined the efficacy of chamomile extract on sleep in adults living with insomnia. One group of participants received 270 mg of chamomile twice daily for 28 days, while a second group received a placebo. The researchers did not observe any improvements in the chamomile group compared with the placebo group.
If you suffer from insomnia, there are effective, herbal insomnia options available that may help to promote peaceful slumber. Read on to explore how diet and lifestyle changes, as well as herbs, can benefit your sleep health and support you in achieving a good night’s rest. We’ll even share a luxurious bath soak and a sleepy tea recipe that you can try when you’re feeling restless!
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While sleep may seem like a time when the mind and body are simply shut off, our bodies undergo deep and active rejuvenation when we rest. During sleep, the body repairs itself at a cellular level, and hormones that mend tissue and balance energy levels are released as the heartbeat and breathing fluctuate, regulating the body’s inner rhythms (Maas, 2001).
While the amount of sleep a person needs varies depending on their age and constitution, it is generally accepted that 7-8 hours of uninterrupted sleep is needed for the average adult to feel well rested, while children should have 10 hours, and infants sleep upwards of 16 hours per day (National Institutes of Health, 2018). That said, some people do well sleeping less while others need a little more sleep.
Rather than fretting about the exact number of hours you sleep, consider whether you fall asleep without too much delay, don’t wake up frequently, and feel rejuvenated after your night’s rest.
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