Good sleep is the key to good physical and mental health. But insomnia can be an obstacle to this. How to avoid it and return to good sleep? Use the following sedative herbs:
People who have sleep problems can experience fatigue, weakness, and stress. Over time, it turns into a worse state and causes certain diseases in a person. It is in such cases that medicinal herbs come to the rescue.
Unfortunately, many people begin to forget about their usefulness and healing properties. But the hypnotic effect of herbs can not be compared with any modern insomnia medication. So, herbs are the most effective way to deal with bad sleep.
They help to sleep healthily and stabilize the nervous system. Also, they reduce stress, depression, and anxiety, which are fundamental causes of insomnia. So, as soon as you suspect a bad dream, do not rush to buy sleeping pills. Sedative herbs can be a much more economical and effective option.
Causes Of Sleep Problems
A person spends a third of their life in sleep. Accordingly, sleep determines the general level of our health and quality of life. A person gains strength and energy only after a good night’s rest. Now imagine what will happen the other way around.
What if you don’t sleep on schedule, wake up in the middle of the night, or don’t sleep? It leads to the opposite situation. Instead of being filled with energy, a person becomes powerless. And all this because of the wrong bedtime. But what problems cause it?
One of the biggest problems is having many thoughts. As soon as a person goes to sleep, they begin to analyze the day. We start to remember our difficulties in life, work, or finances. Such annoying thoughts can repeat from day to day.
And it is for this reason that sleep changes its schedule or becomes absent altogether. In such cases, herbs to help you sleep is the best way to solve this problem.
2. Hunger Or Overeating
Improper nutrition is another reason you can not fall asleep for a long time. If you go to bed hungry, your stomach will interrupt your sleep. And if you overeat at night, you will have a stomach ache.
In such cases, you need to take herbs that have two effects. It includes a hypnotic effect and a relief effect on the digestive system.
If your windows face the road, sounds from the street can disturb you at night. You can use sedative herbs when it is impossible to soundproof the room. They quickly cause drowsiness and provide sound sleep.
4. Work Schedule
Sometimes our work requires sacrificing sleep. And such daily rhythms can lead to insomnia. The reason for this disturbance can also be a change in time zones. It can be night and morning work shifts and frequent schedule changes.
It causes the stress hormone and cortisol releases’. As a result, a person feels as if they are tired or can not fall asleep. It also happens that cortisol emissions occur at night or closer to the morning.
In this case, a person wakes up suddenly and can not fall asleep for a long time. It can even cause anxiety. Thus, it is worth using herbs for sleep and anxiety.
6. Uncomfortable Bed And Pillow
Sometimes the cause of poor sleep is an uncomfortable bed and a bulky pillow. But you should fall asleep on a flat surface and have a flat pillow. And if the place where you sleep causes you discomfort, it provokes bedtime with awakenings.
7. Bad Habits
Everyone knows that such things are bad for consumption. Because coffee, alcohol, and other caffeinated beverages are stimulants. Taking them in the afternoon or evening can prevent you from falling asleep at night. In this case, you need to take herbs that make you sleep.
Nicotine in tobacco products is another stimulant that can interfere with sleep. It has a bad effect on the nervous system and interrupts sleep.
Alcohol can help you fall asleep, but it negatively affects the deep stages of sleep. It often causes awakening in the middle of the night.
Pay attention to herbal treatment if you worry about at least one of these problems. Their effect on the human body is incredibly useful. Herbs can help sleep and solve the problems caused by insufficient sleep.
How To Use Sedative Herbs Properly?
Even if you have a good sleep and no problems with it, herbs for preventing bedtime will not interfere. They are entirely safe and natural. So, sedative herbs are the perfect solution to maintain your healthy sleep or improve it.
But despite their safety and benefits, you should know how to use them correctly. There are different recipes and proportions for this. And depending on what form they are in, the recipes can differ. So, keep several options for herbs usage:
1. Herbal Tincture
Add one teaspoon of any natural herb to a glass of boiling water. Let this tea brew for 15-30 minutes. After that, filter it so it is free of impurities, and drink it.
2. Essential Oils Based On Herbs
You can use sedative herbs in the form of essential oils. Add some drops to a warm water bath and lie there. It gives a calming effect and causes drowsiness.
You can add a couple of drops of essential herbal oil (such as eucalyptus) to a pot of boiling water. You need to inhale the steam with it. It will make your sleep good and sound.
3. Herb Supplements Or Drops
Supplements and vitamins can be various in herbs. They can be from ashwagandha, chamomile, and so on. The main thing is that they are natural and have an excellent sleepy effect. Besides, they are good for your health.
Herbs can have different forms of use. But in any of them, herbs try to help sleep and make it pleasant. The main thing is to use everything according to the instructions and in the correct proportions.
Besides, you can combine them with other natural remedies. It enhances their effect and is even better for good sleep.
Top 10 Natural Herbs To Help Sleep Better
When the nerves are not good, there are problems with falling asleep because your rest becomes fragmentary, and you feel tired in the morning. Natural herbs will help you sleep quickly and sweetly. You can brew them, take baths with them and inhale their aroma. Let’s consider some of the herbs that make you sleep:
Chamomile has a powerful calming effect. So, we recommend its use in the form of tea to all those who have insomnia. This plant has several advantages over others:
- First, chamomile is widely available and inexpensive;
- Secondly, the hypnotic effect appears very quickly after it. So, drink chamomile tea if you need to fall asleep as soon as possible.
To prepare the chamomile tincture:
- Pour a couple of teaspoons of chamomile into boiling water;
- Let it infuse a little;
- Strain it.
For this herb to help you sleep better, you can also add a spoonful of honey. It will have extra-functional properties. For example, it benefits the work of the stomach and reduces cholesterol.
2. Valerian Root
People use valerian roots for decoctions, teas, and infusions. It is one of the most popular sedative herbs. It helps calm the nervous system and makes sleep sound. But, the valuable substances of valerian accumulate in the body gradually. Thus, the best effect from the reception will not be felt in the first days.
Infusions and extracts of valerian are well-known sedatives. People take them for nervous excitement and insomnia. So, this herb can be helpful for sleep and also for anxiety.
To prepare sleep tea with valerian, you need:
- Put a tablespoon of crushed root into a glass of boiled cold water;
- Leave to infuse for 7-8 hours;
- Take this infusion in a tablespoon three times a day and immediately before bed.
The history of using lavender in healing is rich and dates back several thousand years. The ancient Egyptians used the flowering plant in many of their cosmetics. And the Greeks rubbed their feet with lavender oil.
Researchers have found that lavender is very effective in helping you fall asleep. It is often used in night cosmetics, bed linen, and home fragrances. That’s because sedative herbal aromas reduce the level of stress faster and induce a person to sleep.
So, we recommend using lavender in the form of essential oil. It has a gentle and light smell that seems to relax.
For lavender to affect you, do the following:
- Put one drop of lavender oil on the edge of the pillow;
- For a better effect, drop it on a cotton pad and put it on the headboard;
- If the smell seems sharp, you can put it away.
Lavender herbs in the form of oil make you sleep and calm. This way, you can feel better at night.
People have used this plant for centuries in India to treat various disorders. It is one of the few calming adaptogens for anxiety disorders and insomnia.
Ashwagandha has potent antioxidant and antimicrobial properties. They maintain the health of the brain cells and main organs. But can it help you get a good night’s sleep? According to the latest science, Ashwagandha is a sedative herb.
This herb that makes you sleep reduces anxiety and lowers blood pressure. It relieves stress by decreasing the amount of cortisol during stressful situations. So, it is an ideal option for improving sleep.
You can use Ashwagandha as follows:
- Ashwagandha supplements;
- Ashwagandha drops.
It is available in two types. If you are not sure about the amount of their use, consult your doctor. So you will know what its dose can enhance your sleep.
5. St. John’s Wort
St. John’s wort grows like a weed in fields and along roads. You can recognize this sedative herb by the golden-yellow flowers in inflorescences at the top. It has antiseptic and astringent properties. Since ancient times, people have used St. John’s wort to prepare various decoctions or tea.
Doctors recently noticed its positive effect on the nervous system, conducting clinical studies. St. John’s wort has an antidepressant effect and helps the human nervous system. It means that this natural herb helps you sleep better and faster.
To prepare St. John’s wort tea, you need:
- Take about 10 g of dried St. John’s wort leaves and flowers;
- Pour 100 ml of boiling water over them;
- Insist for a few minutes, and the tea is ready.
Besides, you can use St. John’s wort in the form of ointments and rinses. So, choose the best option for you.
Many doctors recognize the healing properties of hops. They have many useful properties that are very important for human health. This herb contains valeric acid that is soothing and makes you sleep. So, it actively fights stress while improving sleep.
Hop cones contain a unique substance – lupulin, which acts on the central nervous system. Thus, this plant helps calm down and normalize sleep.
To make tea from hops, you need:
- Put two teaspoons of hops into one glass of boiling water;
- Insist for 2-3 hours;
So that this herb that makes you sleep starts to act, you need to drink this tea 1-2 hours before bedtime.
Many generations have proven the ability of mint to improve sleep and calm nerves. A few mint leaves added to tea will give it an excellent taste and make the drink soothing.
Undoubtedly, a more effective remedy is mint infusion. It is better to take it with constant nervous tension, irritability, and depression. This sedative herb helps with insomnia very well. It also perfectly reduces pressure.
So, people take its infusion for migraines, headaches, and nausea. But the most helpful mint is for your sleep. It is better to drink it before bed to achieve the greatest effect.
To make the mint infusion, you need:
- Pour a glass of boiling water over the mint leaves;
- Insist for 20-30 minutes;
If you do not like the taste, dilute the infusion with water until it becomes pleasant.
8. Lemon Balm
The main wealth of lemon balm is essential oils, many of which are in leaves and shoots. Also, the sedative herb is rich in vitamin C and contains minerals and trace elements. Lemon balm is effective against insomnia, first of all, as a sedative.
You can make decoctions, infusions, and tea from this plant. For light, episodic sleep disturbances, drinking aromatic tea and going to bed after half an hour is enough.
If you have causeless anxiety, this herb can be helpful for sleep and anxiety. For this, you should drink lemon balm during the day, but not in large quantities.
To make a decoction of lemon balm, you need:
- 2 tsp. pour a glass of boiling water over the herbs;
- Boil for 3 minutes in a water bath;
- Insist for several hours;
- Divide into two parts and drink during the day.
And remember, so that this herb starts to help you sleep better, do not mix it with other herbs. The best is action in its pure form.
9. Tart Cherry
Tart cherry has shown its benefits in the treatment of sleeplessness. It contains a lot of melatonin. Melatonin is a chemical that can signal our brains to sleep. Thus, when you consume tart cherries, you become sleepy and relaxed.
Besides, tart cherries contain two plant compounds, anthocyanins and tryptophan. They help to increase melatonin production and prolong this hormone’s action.
So, if you have trouble falling asleep, you can supplement with tart cherry juice. This herb is good for sleep and anxiety.
For the effect of this sedative herb, you need:
- Squeeze fresh juice from cherries and drink a glass a day;
- Squeeze fresh juice from cherries and let it infuse for several days or weeks.
The longer it infuses, the more bitter the cherry will be.
This sedative herb began to be widely used in treatment thanks to its medicinal root. B vitamins are present in the stem and leaves of the plant. They have a beneficial effect on the entire human body, improving stress resistance.
Ginseng tincture is rich in linoleic, palmitic, and stearic fatty acids. Without them, brain dysfunction will occur in the body.
So, this herb that makes you sleep can also restore your brain and concentration. And the rich content of vitamins improves sleep at night and enhances immunity.
To make a decoction of ginseng, you need:
- Mix one tablespoon of root powder and 1 cup of water;
- Boil this mixture for 3 minutes;
- Insist for 10 minutes.
You should take this tea one spoonful before meals (in 20 minutes) thrice daily. But ginseng is a powerful sedative herb. Thus, it is better to consult a doctor before taking it yourself.
You can use herbs in their pure form, supplements, or in essential oils. All of them are very effective in relaxing and helping to sleep well. You can use sedative herbs even simply for prevention. Their nutrients, vitamins, and valuable hormones adjust the work of the nervous system. Accordingly, you become balanced and return your sleep to a normal state.
Many natural herbs help people get a good night’s sleep. These include chamomile, lavender, and valerian root. Besides these herbs, you can also use passionflower or ashwagandha. They are very good for sleep and act as a sedative.
To begin with, you need to calm down and reduce stress. Breathe deeply for 4 seconds, then take a long, slow breath out. Next, make an infusion of herbs and drink before going to bed. It will help you feel calm, and you will begin to fall asleep.
Of course. Herbs and natural supplements can help you with this. Their biological properties help to regulate many processes of the nervous system. Thus, with regular use, natural herbs or supplements from them will help to treat insomnia.
Some symptoms can indicate not good sleep:
Feel tired, irritable, and yawning during the day;
Have difficulty focusing or remembering things;
You feel depressed, and your mood is bad for no reason;
Your motivation has disappeared, and you constantly want to sleep.