Contents :
Do you ever lie in bed and find yourself unable to fall asleep for long periods? Or do you wake up during the night and can't fall back asleep?
If so, you're not alone. Insomnia is a problem that affects many people around the world . Not only does it impede daily functioning, but it can also have negative consequences for your physical and mental health.
Fortunately, there are natural ways to improve sleep quality that don't require medication. In this article, we'll introduce you to several herbs that can help you fall asleep and ensure restful, restorative sleep .
You'll learn how they work, how to use them, and how to make your own herbal tea. Read on!
What are the causes of insomnia?
Insomnia is a sleep disorder characterized by difficulty falling asleep, frequent nighttime awakenings, or early morning awakenings. Insomnia can have various causes, including environmental, physiological, pharmacological, and psychological.
Environmental causes are those related to the conditions in which we sleep. These include:
- Inappropriate room temperature, humidity, or ventilation. Too high or low a temperature can impede the body's thermoregulation and affect sleep quality. Air humidity should be around 50%, and ventilation should ensure adequate oxygen and carbon dioxide exchange. It's a good idea to ventilate the room well in the evening.
- Excessive lighting or noise. Light (especially blue light) inhibits the secretion of melatonin, a hormone responsible for regulating the circadian rhythm. Noise, on the other hand, stimulates the nervous system and makes it difficult to relax. Therefore, it's worth darkening windows and eliminating noise sources, for example, by using earplugs.
- An uncomfortable bed, pillow, or bedding. The bed should be adjusted to your weight, height, and mattress firmness preference. The pillow should provide adequate head and neck support, and the bedding should be made of natural materials that do not cause allergies or skin irritations. It's worth regularly keeping your bedding clean and fresh.
Physiological causes are those related to our body and its functioning. These include:
- Circadian rhythm disorders . The circadian rhythm is the body's cycle of activity and rest, synchronized with the changes in day and night. Disturbances in this rhythm can occur, for example, as a result of traveling across different time zones (jet lag), shift work, or an irregular lifestyle.
- Respiratory conditions , such as asthma, allergies, sinusitis, and obstructive sleep apnea, can make it difficult to breathe at night and lead to oxygen deprivation, leading to frequent waking or poor sleep quality.
- Cardiovascular diseases , such as hypertension, coronary artery disease, and heart failure. These conditions can cause heart rhythm disturbances, chest pain, or shortness of breath, which also impact sleep quality and comfort.
- Endocrine disorders , such as hyperthyroidism or hypothyroidism, diabetes, and menopause, can disrupt the body's hormonal balance and affect thermoregulation, metabolism, and mood, which can impact sleep.
- Digestive conditions , such as gastroesophageal reflux disease, stomach or duodenal ulcers, constipation, or diarrhea. These conditions can cause abdominal pain, heartburn, or nausea, making it difficult to fall asleep or waking you up at night.
Sleep hygiene significantly impacts the quality of regeneration
Pharmacological causes are those related to the use of certain medications or psychoactive substances. These include:
- Stimulant medications , such as blood pressure medications, antihistamines, antidepressants, and steroids, can affect the nervous system and inhibit sleep or cause anxiety, fear, or nightmares.
- Sedative medications , such as hypnotics, antianxiety medications, and antiepileptic drugs, can affect the nervous system and induce drowsiness, but they can also disrupt the structure and quality of sleep, for example by reducing the amount of deep or paradoxical sleep (REM sleep).
- Psychoactive substances , such as alcohol, nicotine, caffeine, and recreational drugs, can affect the nervous system, disrupt circadian rhythms, inhibit melatonin secretion, and induce or induce sleep at inappropriate times.
Psychological causes are those related to our emotional and mental state. These include:
- Stress . Stress is the body's response to challenging situations or threats. Stress can be short-term or chronic. In both cases, it can affect sleep because it stimulates the nervous system and increases levels of stress hormones such as cortisol and adrenaline. These hormones make it harder to fall asleep and stay asleep.
- Depression . Depression is a mood disorder characterized by low mood, loss of interest and joy in life, feelings of hopelessness and guilt, and sleep disturbances. Depression can cause insomnia or excessive sleepiness, depending on the type of disorder.
- Anxiety . Anxiety is an unpleasant feeling of fear about something or someone. It can be justified or unjustified, and can be general or specific. Anxiety can affect sleep by making it difficult to relax and calm your mind, and it can also cause nightmares or panic attacks at night.
- Eating disorders . Eating disorders are characterized by unhealthy eating habits or the use of harmful weight control methods. Eating disorders can affect sleep because they disrupt the body's hormonal and metabolic systems and can also cause malnutrition or dehydration.
As you can see, the causes of insomnia are very diverse and can impact various aspects of our lives. Therefore, it's important not to ignore the problem but to take appropriate steps to improve it. It's worth consulting a specialist if the problem exceeds our knowledge and skills.
The best herbs for sleep and insomnia
In the previous chapter, we discussed the causes of insomnia, which can stem from various factors, such as stress, illness, medications, psychoactive substances, and poor sleep hygiene. Insomnia can also lead to numerous negative consequences for our health and quality of life, such as fatigue, mood disorders, memory, learning, immunity, hormonal, and circulatory system problems.
Sleep Well Tea 30 g - Dworzysk
In this chapter, we'll present a natural way to deal with insomnia : herbs for sleep and insomnia. Herbs for sleep have calming, relaxing, anti-anxiety, or sleep-inducing effects. They can be effective in treating mild to moderate cases of insomnia and can also complement pharmacological treatment or psychotherapy in more severe cases.
Below, you'll read about the most effective and popular herbs for sleep and insomnia . You'll learn how they work, how to use them, and any potential contraindications or side effects.
Lemon balm
Lemon balm ( Melissa officinalis ) is a perennial plant from the mint family that grows wild or is cultivated in many regions of the world. It has a distinctive lemony scent and flavor, making it highly valued in cooking and herbal medicine.
Lemon balm
Lemon balm has many medicinal and cosmetic properties that result from the presence of many active ingredients, such as essential oils, flavonoids, rosmarinic acid, ursolic acid and others.
How does lemon balm affect sleep?
Lemon balm contains special volatile oils that have a soothing effect on the nervous system. Regularly drinking lemon balm tea will help manage emotions, calm the body, eliminate bothersome symptoms (stomach aches and headaches, palpitations, and heart palpitations), and restore a regular heartbeat. In this way, lemon balm can help overcome insomnia.
Lemon balm also acts on GABA receptors in the brain, which are responsible for inhibiting excessive nervous stimulation. Lemon balm enhances GABA function, promoting relaxation and restful sleep.
Organic Lemon Balm Leaf Tea (25 × 1.5 g) 37.5 g - Dary Natury
Lemon balm may also influence melatonin levels (the sleep hormone), which regulates our circadian rhythm. Melatonin is produced in the dark and signals the body that it's time to rest. Lemon balm may stimulate melatonin secretion and improve sleep quality.
Does lemon balm have any contraindications or side effects?
Lemon balm is a safe herb and well-tolerated by most people. It does have some contraindications and side effects.
Lemon balm may cause drowsiness and impaired concentration in some people, so it should not be combined with alcohol or other sedative medications. Lemon balm may also interfere with some antidiabetic, anticoagulant, and antihypertensive medications, so consult your doctor before using it.
You should also not consume it in case of allergies, stomach ulcers and liver problems.
Common hop
Hops ( Humulus lupulus ) are a plant in the hemp family that is primarily known as an ingredient in beer. However, they also have many other uses, including medicinal ones.
Hop cone
Hops have a distinctive aroma and bitter flavor, which come from the hop cones and lupulin—a sticky powder obtained from the cones. Hops contain numerous active substances, such as essential oils, flavonoids, xanthohumol, and others.
How does hops affect sleep?
Common hops:
- contains substances that calm and soothe the nervous system , which reduces tension and allows you to relax,
- has a hypnotic effect, which helps you fall asleep faster and improves the quality of your sleep,
- increases the level of serotonin , which is the happiness hormone and regulates the sleep-wake cycle,
- It works in conjunction with other herbs such as St. John's wort, chamomile, valerian, and lemon balm , which also have a beneficial effect on sleep.
Organic Goodnight Tea (25 × 2 g) 50 g - Dary Natury
Do hops have any contraindications or side effects?
Hops are a safe herb and well-tolerated by most people. However, it's important to remember that hops may also have some contraindications and side effects, such as:
- allergy to hops or other plants from the hemp family,
- hormonal disorders or thyroid problems,
- excessive sleepiness or weakness,
- decreased libido or potency,
- interactions with certain medications, e.g. antidepressants, sleeping pills or anticoagulants.
Valerian
Valerian ( Valeriana officinalis ), also known as valerian , is a herb with white or pink flowers and a rather unpleasant odor. The root and rhizome are used as medicinal ingredients, containing many active substances such as essential oils, valepotriates, alkaloids, iridoids, valerenic acid, and others. It is especially recommended for people who experience sleep problems and nervous tension.
Valerian
How does valerian affect sleep?
Valerian reduces central nervous system activity, leading to reduced tension, anxiety, stress, and agitation. It helps treat neurosis, insomnia, anxiety, and depression. This helps promote relaxation and unwinding before bed.
Healthy Sleep Fix Tea (20 × 1.5 g) 30 g - Herbapol Kraków
Additionally, valerian increases serotonin levels, the happiness hormone responsible for regulating the sleep-wake cycle. It facilitates falling asleep, extends sleep duration, and improves its quality. It prevents premature awakenings, nightmares, and night terrors.
Contraindications to the use of valerian
There are some contraindications to the use of valerian. It should not be consumed by people with allergies, those taking certain sedatives or sleeping pills, and may affect thyroid hormone levels.
Valerian may have estrogenic effects, meaning it affects sex hormone levels. Therefore, valerian is not recommended for use during pregnancy and breastfeeding without consulting a doctor.
Valerian root preparations should not be taken for longer than a month because they may cause side effects such as nausea and abdominal pain.
Lavender
Lavender ( Lavandula angustifolia ), also known as lavender or common lavender, is a herb with beautiful purple flowers and an intense aroma. Lavender flowers are used as a medicinal ingredient, containing many active substances, such as essential oil, phenolic acids, triterpenes, phytosterols, and flavonoids.
Lavender
How does lavender affect sleep?
It has been used for centuries to treat insomnia , neurosis, depression, and anxiety. It has a calming and soothing effect, helping to reduce muscle tension and improve sleep quality.
Lavender contains many active substances responsible for its calming effects. The most important are linalool, eugenol, and camphor. These substances act on GABA receptors in the brain, which are responsible for regulating sleep.
Tea with lemon balm and lavender ORGANIC (20 × 1.5 g) 30 g - Clipper
Lavender also contains an essential oil that has anti-inflammatory and antibacterial properties. Lavender essential oil can be used to scent the air or in a bath before bed.
Contraindications to the use of lavender
Lavender should not be used by people with liver or kidney disease , as it may burden these organs. It is also not recommended for pregnant or breastfeeding women , as it may affect hormones and uterine contractions.
It may also worsen the condition of people with stomach and intestinal ulcers because it stimulates the secretion of digestive juices. It should also not be combined with sleeping pills or sedatives , as it may intensify their effects and cause excessive drowsiness or weakness.
Chamomile
Chamomile ( Chamomilla recutita ) is a herb with small, yellow-white flowers and a sweet fragrance. Chamomile flower heads are used as a medicinal ingredient, containing many active substances such as essential oil, flavonoids, coumarins, choline, and others.
Chamomile
How does chamomile affect sleep?
Chamomile is a plant with many medicinal properties. It has been used for centuries to treat stomach ailments, inflammation, infections, and insomnia.
Chamomile improves sleep quality by:
- reducing muscle tension,
- calming the nervous system,
- improving melatonin secretion,
- increasing the amount of deep sleep.
Organic Chamomile Basket Tea 100 g - Dary Natury
Additionally, flavonoids have anti-inflammatory and antioxidant properties, tannins have astringent and drying properties, and essential oils have antibacterial, antifungal, and antiviral properties. Chamomile also has an antispasmodic effect on the smooth muscles of the digestive system, making it helpful for stomach and intestinal cramps, flatulence, and diarrhea.
Does chamomile have any contraindications or side effects?
Chamomile is safe for most people, but it may cause allergic reactions in some people. It should also not be combined with sleeping pills or sedatives, as it may intensify their effects.
Ashwagandha
Withania somnifera , also known as ashwagandha , Indian ginseng , or sleeping grass , is a herb native to dry tropical and subtropical regions. Both the fruit and root are used medicinally.
Ashwagandha root
Ashwagandha for good sleep
This plant is native to Asia and Africa. It has been known and used in Ayurvedic medicine for centuries .
Ashwagandha powder ORGANIC 150 g - Bio Planet
Ashwagandha is rich in withanolides, which have adaptogenic properties , meaning they help the body cope with stress by reducing cortisol levels . Withanolides may also improve sleep quality by reducing muscle tension, reducing the number of thoughts that circulate in the mind before bed, and increasing the secretion of melatonin, a hormone that regulates sleep.
Contraindications to the use of ashwagandha
Ashwagandha is a safe and effective way to improve sleep quality. It has no significant side effects, but in some cases it may cause drowsiness, dizziness, and headaches.
People taking medications for depression, hypertension, epilepsy, sedatives or sleeping pills should also be careful.
Summary
Insomnia is a common problem that affects millions of people worldwide. It can be caused by many factors, including stress, anxiety, depression, physical illness, and poor sleep habits.
Herbs for insomnia are natural ways to improve sleep quality. They can be used alone or in combination with other therapies.
In this article, we discussed the most popular herbs that help you fall into a truly restorative sleep :
- Lemon Balm : Known for its calming and soothing properties, it can help relieve stress and anxiety, which often cause insomnia.
- Hops : Contains substances that have a calming and sleep-inducing effect. May help improve sleep quality and reduce the number of awakenings during the night.
- Lavender : It has a strong, soothing scent that can help promote relaxation and calm. It can be used in aromatherapy, as an infusion, or as an essential oil.
- Valerian : Known for its calming and sleep-inducing properties, it may help improve sleep quality and reduce the number of nighttime awakenings.
- Chamomile : Has anti-inflammatory and calming properties. It can help relieve symptoms of insomnia caused by stress and anxiety.
- Ashwagandha : This adaptogen, or plant, helps the body cope with stress. It may help improve sleep quality and reduce the number of awakenings during the night.
Each of these herbs has its own medicinal properties, including not only sedative and sleep-inducing effects but also anti-inflammatory, antibacterial, antispasmodic, and other benefits. They can be used in organic herbal teas prepared from dried flowers, leaves, or roots. They can be an effective way to help you fall asleep more easily and rest healthier.
Find out more:
- N. Dobros, Herbs with calming and antidepressant effects , Postępy Fitoterapii 3/2017, pp. 215-222.
- I. Grabska-Kobyłecka, D. Nowak, Sleep, insomnia and its treatment – a short review of current knowledge with particular emphasis on herbal medicine , Pediatr Med Rodz 2014, 10 (3), pp. 270–277.
