For proper functioning, sleep is extremely important. It’s so easily understood; how does it feel when you’re not having enough sleep? Very few things are as bad as not being able to fall asleep. This symptom has its name: insomnia. Chronic insomnia is just not only annoying but a fatal blow to health.
There’s no fixed factor for insomnia; it can be a combination of many things. Shockingly, it’s quite prevalent in today’s world, affecting up to 25% of the population. Insomniac people, oftentimes, tend to look for sleeping pills. Fortunately, there are some natural solutions besides sleeping pills that come with no negative impacts.
Let’s check them out.
Natural Remedies for Insomnia
There are many herbs with sleep-inducing properties. Some of those are –
Valerian: This is a common herb used for treating sleep disorders, especially insomnia. Valerian seems to be an effective sedative working directly on the nervous system and the brain. This herb found its way as a flavoring in different foods and drinks. While there’s no fixed amount of dosage, 400-900 mg of valerian extract is recommended 2 hours before going to sleep. Remember to always talk with your doctor before taking any natural and over-the-counter treatment.
Kava Kava: This evergreen shrub has unique heart-shaped leaves with woody stems. It contains kavalactones, a chemical compound that offers sedative properties. Traditional intake method of kava involves mashing the root into a paste and mixing it with a cup of tea. There are also some stores you’ll find selling premade kava tea. There are also kava tablets and capsules available.
Passionflower: Passionflower is known for its calming effect that promotes deep, restful sleep. The secret to its feature is nerve-relaxing ingredients called flavonoids. Depending on your choice, passionflower is available as tinctures, capsules or tea. My recommendation is the tea method because drinking a cup of hot drink before bed is relaxing by itself.
St. John’s worth: This flower with its interesting yellow, weed-like look has been a common solution for alleviating symptoms like depression, anxiety, and insomnia. It’s best served with a cup of tasty tea. However, just avoid direct sunlight as it sensitizes the skin to UV rays.
Lavender: lavender is well-known for its unique, mind-blowing, refreshing scent, right? The scent of lavender is soothing to the body and mind. It can also create a mild sedative effect on the nervous system to induce sleep. While a lavender tea is a good thing, it’s better to use lavender for aromatherapy. Make a lavender sachet and put it inside your pillowcase. You can also use some lavender pillow spray on the linens.
Chamomile: Chamomile is a daisy-like plant. It contains a compound named apigenin that is responsible for mild sedative effects. It’s also useful for soothing an upset tummy. If you’re having an issue with digestive problems, try chamomile. Mix chamomile and mint in a cup of tea before bed and have a deep, refreshing sleep!
Mint: While the scent of mint is, oftentimes, associated with energy and invigoration, mint is also quite effective for nighttime sleep. It makes a really enjoyable, delicious, soothing tea that relaxes the muscles while soothing uncomfortable bloating and stomach pain. If a sore tummy is keeping you up at night, take mint tea regularly before going to bed. To me, mint offers the most appealing taste out of all the other sleep-inducing solutions mentioned on the list.
Hops: Hops is also an effective solution for inducing sleep. It’s because of a chemical compound named methyl butanol. Brew hops into a cup of tea. However, the taste will be seriously bitter, so don’t forget to add sweeteners like honey or stevia. Feel free to mix other calming herbs like mint and chamomile for stronger sleep induction. Mint truly turns the taste to a whole different level.
Another option is to use hops for aromatherapy. Make a small sachet filled with dried hops. Put the sachet inside your pillowcase for the soothing scent.
Aromatherapy: Aromatherapy is an effective way of inducing sleep. Aromatherapy mostly uses various essential oils for inducing the soothing and calming effects. It can also help to fall asleep faster. For example, add a couple of drop of Roman Chamomile Essential Oil or lavender oil to a tissue or a cotton ball and put it beside your pillow. There are also other essential oils with such sedative properties, for example, the Clary Sage Essential Oil.
A Bountiful Bottom Line
Incorporating these herbs should help your nighttime sleep and help you relax better. You can also incorporate them into your daily routine for improving your situation. However, other factors might be contributing to your insomnia. While you incorporate these herbal solutions, don’t forget to think of those problems as well.
For example, stress, physical pain, diseases, or other conditions are responsible to cause a disturbance in sleeping habits. Following a fixed routine for going to bed and waking up is extremely crucial. While these herbal solutions will help you sleep, they won’t fix those issues. In the long run, it’s not going to help. Sleep loss can trigger other conditions like mental disorders, Alzheimer’s, even cancer!
Take control over your sleep. If you’re still having trouble, it’s time to take the help from your doctor for a better way of life. Enjoy! Take a look here for other articles that may be of interest to you.