Poor sleep not only leads to feeling fatigued the next day, but can also increase your risk for depression, obesity, type 2 diabetes and cardiovascular disease. Luckily, natural solutions exist that can help provide better night’s rest.
These natural sleep aids come in the form of tea, supplements and essential oils; all third-party tested at Irwin Naturals to ensure purity and potency.
Essential Oils
Many people find that natural sleep aids help them get the restful slumber they require. Unlike prescription sleep medications which can have many unwanted side effects, natural supplements typically cause minimal negative side effects.
Essential oils such as lavender and chamomile can be an excellent natural way to aid sleeping. Diluting them and applying to the skin before bedtime or adding them to a warm bath are great methods of relaxation; alternatively you could put some drops on a pillow before going to sleep for even greater effectiveness.
Valerian root is an evergreen perennial plant known for its relaxing properties and sedative effects. Valerian Root may increase GABA levels which helps induce relaxation. You can take Valerian Root alone as a supplement or use it in tea beverages.
Hops, which are widely used in beer production, may provide another herbal sleep remedy. Hops may help regulate circadian rhythms and improve the quality of sleep through their chemical components humulone and lupulone, which have been found to interact with GABA receptors within our bodies.
Passion flower is another natural sleep remedy that may aid relaxation, with studies showing its efficacy similar to oxazepam when it comes to improving sleep quality, without its side effects of drowsiness that could impede job performance. Magnolia bark, commonly used to treat anxiety and depression, may also aid sleep quality by providing honokiol-rich bark which contains compounds believed to reduce stress hormone adrenaline activity.
Valerian Root
Valerian root has long been used as an effective natural sleep aid since ancient times; Hippocrates even recognized it’s healing properties! Valerian’s roots, rhizomes and underground stems (stolons) can be harvested to produce various dietetic products including tinctures, teas and capsules/tablets to make up herbal supplements used as sleep aids.
Research into valerian’s ability to improve sleep is limited, yet preliminary indications point towards its use reducing time needed to fall asleep and increasing duration and decreasing wakeups during the night. Although its exact mechanism remains unknown, its effects could possibly stem from how GABA affects nervous tension and anxiety reduction.
The Food and Drug Administration has classified valerian root as a safe dietary supplement for adults; however, it’s wise to discuss any new supplements or strategies with your healthcare provider first. This is particularly relevant if you have existing health conditions or are taking prescription drugs as some herbs can interact negatively with them.
Restful nights can help address various health concerns, including insomnia. By making healthy sleep choices such as eating magnesium-rich foods and incorporating herbal remedies like chamomile and lavender into your routine, as well as creating a relaxing wind-down routine, obtaining restful restful night’s rest is possible.
Hops
Hops plant flowers, used in non-alcoholic beer and some tea products, have been found to aid sleep in some people. Hops may work by altering how the brain responds to GABA, a natural chemical that controls neurotransmitters such as serotonin. Lupulone may be responsible for hops’ effects; more research needs to be conducted. A small dose may even reduce hot flashes associated with menopause.
Chamomile is another herbal treatment popular with insomnia sufferers, but evidence for its effectiveness remains limited. One study indicated that drinking chamomile tea before bedtime improved insomnia symptoms but its benefits didn’t last, while another concluded chamomile supplements didn’t produce greater anxiolytic or sedative effects than placebos. According to NIH recommendations, discussing use with your healthcare provider prior to taking chamomile as this herb could interact with certain drugs used after organ transplants (for instance blood thinners or cyclosporine).
As many herbal supplements are unmonitored by the Food and Drug Administration (FDA), it’s wise to consult your physician before trying them. Melatonin may interact with certain medications and can be harmful for older adults with liver or kidney issues; hence natural solutions should only be seen as short-term solutions; long-term sleep disturbances require medical evaluation for diagnosis and treatment.
