Sleep has always been the best way to relieve fatigue that we take refuge in. In this post from Plants Folder, we want to talk about relaxing and sleep-inducing herbs whose properties have been scientifically proven. Stay with us.
Scientific research shows that these 5 herbal remedies, due to their sedative properties, can help you experience better sleep at night. Of course, the list of herbal remedies (which can be used to relieve sleep disorders) as a sedative is more than 20. These herbs may help you with one of the following positive effects:
- Reduce anxiety.
- Influence brain waves
- Influence the nervous system.
- Improve heart rate.
If you are looking for a natural way to relieve insomnia and sleep deprivation, it is recommended to become familiar with these herbs. Perhaps you can also include other herbal remedies (which help reduce depression and anxiety) in your diet, in addition to the ones that will be mentioned later.
List of relaxing and sleep-inducing herbs
If you are looking for a sedative herb instead of using chemical drugs or popular pills such as acetaminophen, nortriptyline, and similar drugs, join us in the following to provide you with a list of the most effective sedative herbs.
Valerian
Based on a study conducted in 2013, taking about 500 mg of valerian at night can have a greater effect than a pill. Many people in Europe and America use the root of the valerian plant to relieve insomnia. The history of the use of this herbal remedy in Europe dates back to before the 18th century. But it has been used in Asia for centuries.
How to use
It is possible to consume valerian as a tea. However, with the advancement of science, its extract can be extracted for use in the patient’s diet. It is also available in dietary supplements.
Mechanism of action of valerian on the brain
Despite the scientific efforts made to investigate all the components of the valerian plant and evaluate their effects on improving sleep quality, we are not fully aware of its mechanism of action in the human body and brain.
Dosage of valerian
A study shows that taking less than 1 gram of valerian is beneficial for relieving insomnia and increasing relaxation. However, the scientifically appropriate dosage of this herb for improving sleep quality has not been calculated. Some experts recommend taking 300 to 600 milligrams of it daily.
Side effects
In some people, taking more than the recommended amounts of valerian may cause side effects such as stomach cramps or nausea.
Why more research is needed to investigate the effects of valerian?
Many patients have confirmed the positive effect of valerian on improving their sleep with its use. However, the scientific investigation of brain waves has not been comprehensively done so far. Also, the effect of valerian on factors such as heart rate (which has a direct impact on people’s anxiety and relaxation), needs more research.
Chamomile
Chamomile, with its unique temperament, can be the best option for improving sleep quality and increasing people’s relaxation. In traditional medicine, those who cannot consume valerian for various reasons may be able to use chamomile instead.
How to use
Chamomile can be consumed as a tea. Also, the extract of this plant or its dried powder can be used in the diet.
Chamomile consumption rate
Typically, less than a few grams of chamomile are used to prepare a tea for each person in each consumption period. Also, the results of a study showed that using about 200 milligrams of chamomile extract is beneficial for improving sleep quality. You can also use chamomile or its extract in the recommended amounts and evaluate its effect on increasing your relaxation.
Side effects of chamomile
Short-term use of chamomile (as a tea or tea) is likely to have no specific side effects for you. However, the study of its effect on the body in the long term requires further research.
Is chamomile better than a sedative pill?
In some patients, the effect of chamomile as a sedative drug on improving sleep quality has been greater than the pill. However, some patients have observed a greater effect with the use of a sedative pill.
Lavender
Lavender is the third famous plant on our list that is used to treat insomnia in many parts of the world. There is an active substance in this plant called siloxane, which seems to be the most important factor in the positive effects of lavender on the human body and brain. In a scientific study conducted in 2015, it was found that the use of the active substance found in lavender is more effective than the use of common pills in reducing anxiety and worry. Similar results were obtained in another study in 2019.
Using lavender for aromatherapy
It is possible to improve sleep quality with aromatherapy using lavender. A study conducted on over 50 patients with cardiovascular problems showed positive effects of aromatherapy after 15 days.
Lavender side effects
The use of lavender oil or plant in the short term does not have any specific side effects for you (of course in the recommended dosage). It is necessary to mention that in some cases nausea has been reported. Another point is that the use of lavender oil for aromatherapy is recommended. Because the consumption of this oil is not recommended. Also, the study of the long-term effects of these compounds on the body requires further research.
Passionflower
Passionflower can help you experience better sleep when combined with other methods recommended for improving sleep and relaxation. But you should keep in mind that passionflower is native to the United States and North America and may be unknown to many people in Europe and Asia. Currently, this herbal remedy is also grown in Australia, Asia, Europe, and Africa. Drinking a tea made with this plant one hour before bed may help to increase relaxation and improve sleep quality.
Hemp
Hemp is another plant that can be grown to extract effective compounds to help relieve insomnia. This compound, called CBD or cannabidiol, is used in several drugs or oils that are produced to relieve anxiety and worry. More than 10 studies have shown that CBD can help improve sleep quality and reduce anxiety. About 60 to 70 percent of people who have used this compound have reported a positive effect.
Conclusion
Many herbs and medications can be used to relieve insomnia, increase relaxation, and reduce anxiety. We have mentioned a few of them. Remember that some other herbs or compounds can have a positive effect on relieving insomnia or reducing anxiety as a sedative. Among them, it is possible to refer to natural products that contain the following element or compound:
Magnesium (Magnesium is an important element that helps to relax the body and mind and is found in many natural products)
Glycine (Glycine is an amino acid found in beans, spinach, carrots, bananas, etc.)
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