herbs that help.with sleep

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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.

Our incredibly wise cofounder Hillary Kerr once told me that she never gets groceries or runs any other mundane errand without makeup on, in the off chance she may run into an ex or nemesis and not look her absolute best. This is sage advice I’ve taken to heart, as someone who has experienced the disastrous and very real effects of Murphy’s law—the good ol’ adage that what can go wrong will go wrong.

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Case in point: sleep. I am what some may call a seasoned sleeper. I do it often and do it well. It comes naturally to me like sushi-making comes to Jiro, like politeness comes to the cast ofThe Great British Bake Off. Some people have actual talents, and I count sleep as one of mine. As long as it’s dark and quiet, and I can lie down horizontally, I can fall asleep fairly easily and echo Gwyneth Paltrow in proclaiming that my least favorite part of each day is waking up in the morning. Except, of course, when I need it the most.

Let’s say I have an early morning flight or an important meeting at work first thing in the morning. Sleep—usually always there for me, welcoming me with its warm and tender embrace—suddenly eludes me. So what’s a sleep-deprived girl to do? Oh, that’s right—science.

Beyond melatonin (the supplement most commonly associated with sleep), there are plenty of natural herbs out there that are scientifically proven to help you stop tossing and turning and start dreaming of Brad and Angelina’s reconciliation (#stillreeling). Whether you struggle with sleep on a nightly basis or just find that it escapes you at the worst possible moment, as I do, there’s an option for you ahead. See ya, insomnia.

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