Sleep is quite crucial for mental and physical wellbeing. Getting quality sleep each night can boost your memory, creativity, and decision-making. Moreover, lack of sleep has been associated with the likelihood of developing health issues such as obesity, diabetes, and heart disease.
Since most people are aware of sleep’s importance, poor sleep continues to be a significant issue. For some, it only takes a few tips to maintain good sleeping habits. However, others also require something extra to relax into a sound sleep. If you have considered trying any supplements to improve your sleep, give the following eight herbs a try.
If you, or anyone you know, have problems sleeping, Kratom can be a potent agent capable of inducing relaxation needed for a good night’s sleep. It comes in different forms, including leaves, capsules, and powder. Due to the psychoactive properties of Kratom, using measured doses can prove to be very useful.
But first, you’ll need to select the right product. For sleep, you need to choose between Red Bali, Indo Kratom, Red Borneo. All three produce calming effects in slightly different varieties. You can find them in the form of red bali kratom online. However, if you are incorporating kratom into your diet and lifestyle, consult an expert or a doctor.
The passionflower also goes by the name maypop or Passiflora incarnata and is well known for its usefulness against insomnia. There’re animal researches that show that the passionflower promotes good sleep. In humans, the ability of the plant to affect sleep is determined mainly by the form consumed.
In a recent study, researchers observed the differences between the effects of passionflower teas and a placebo. Participants in this study report an improvement in sleep quality of about 5% after drinking the passionflower tea for a week. Overall, you can use passionflower extract or tea at bedtime to improve the quality of your sleep.
The lavender plant is common to all continents. The purple flowers that this plant produces are available for different uses. Aside from this, it has a peculiar fragrance that many find to be soothing and good for sleep. A study indicates that by smelling lavender oil before going to bed, you can enjoy better sleep.
Even better, patients with mild insomnia appear to experience these effects much more, especially if you’re young or female. Despite aromatherapy’s effectiveness, oral intake may lead to stomach pain and nausea in some individuals since essential oils aren’t meant for oral ingestion.
4. Valerian Root
Valerian is a herb common in Europe and Asia since it’s native to these regions. The root of this herb is therapeutic for treating symptoms of menopause, depression, and anxiety. It is also well known for its ability to promote quality sleep, mostly in Europe and the U.S.
Reviews indicate that taking 300 to 900 mg of valerian immediately before bed can improve sleep quality. However, it’s necessary to state that the improvements reported from these studies were subjective, based on what participants perceived to be quality sleep.
5. Chamomile Flowers
You can use both German and Roman chamomile for their calming effects. This can lead to the relaxation that’s often necessary for quality sleep. You can process it by preparing tea with the flowers, which, in turn, can produce an apple-like scent. The tea is called manzanilla, which means “little apple” in Spanish.
According to studies performed in 2016, manzanilla tea is beneficial for treating anxiety and sleeplessness, especially in postnatal women. You can have a cup of chamomile tea right before bed to relax and soothe yourself.
6. Peppermint Leaf
The colonists brought the peppermint plant into the new world. They used it to make drinks that helped remedy conditions such as indigestion, heartburn, headaches, and sleeplessness. Apart from its therapeutic benefits, they also drank it for the great taste. It’s no different today, and many people worldwide use the peppermint leaf as a household remedy.
The tea is easy to prepare with simple steps that involve bruising one cup of peppermint leaves into a half-gallon container. Next, fill the container with fresh water and leave it for four hours in the refrigerator. You can then strain and serve cold.
Hops happen to be the female flowers for the hop plant and are essential in herbal medicine. According to a 2014 research, it was observed that university students that enjoyed nonalcoholic beer flavored with hops experienced better quality sleep. Hops also work when added to other herbs such as valerian.
To improve sleep, you can ingest about 0.5 – 2 mg of hops extract each day. If you prefer the powdered extract, then taking 1 gram can also be useful. Apart from improving sleep, the herb may also lower cholesterol, aid indigestion, and relieve irritability.
Ginseng is a popular herb in herbal medicine. It can improve immunity and promote a good night’s sleep. In a study of red ginseng extract performed in 2013, it was reported that individuals with sleep problems experienced improved sleep after a week of taking the extract. It is recommended for the optimal result to take about 800 mg to 2 grams of powdered ginseng each day. You also have the option to take ten drops of the tincture per day for the best results.
Whether you choose Kratom or any other herb on this list, it’s essential to note that they aren’t miracle herbs. You’ll need to exercise patience and couple these natural supplements with good sleeping habits for the best results. For some, merely reducing caffeine intake during the evening or keeping phones and other electronics away from your bedside can make a lot of difference. In addition to these, you’ll need to remain consistent to notice a significant improvement and realize the long term benefits of quality sleep. And, always remember that sleep is vital for your overall health and wellbeing, just like exercising and good nutrition.