About 15 to 20 percent people in the U.S. suffer from insomnia, finding it arduous to get enough sleep at least a couple of nights every week.
Yes, there is nothing unwelcoming than a dose of chronic insomnia as it influences every single aspect of your daily routine.
It not only alleviates your ability to cope with anxiety and stress, but also contributes to physical tiredness, emotional unbalance.
Additionally, it can age you prematurely, lead to weight gain, and increase the likelihood of cardiovascular diseases.
Until a decade ago, sleep disorder was not recognized as a disabling or powerful medical condition.
However, today it is considered as a disease which is developed by a wide array of causative factors such as, emotional disorders, physical imbalances, environmental factors, genetic components and age.
Insomnia can also be pestered or based on neurotransmitter imbalance, wherein neurotransmitters that are chemicals in the body allow your nerve impulses to move from one nerve cell to another, and also include acetylcholine and serotonin.
Lack of sleep and such symptoms as stress and depression are specially associated with an imbalance in the neurotransmitters.
However, there are several ways to treat sleep disorder. While some treatments require proper medication, others can be simply cured naturally.
So, here is a little guide on some of the best sedative herbs that can help you to fall asleep faster naturally, which is almost as good a way as buying a new mattress.
This flowering plant is an excellent herb to treat sleep disorder due to its sleep-inducing and sedative properties.
The little yellow flower has fern-like herbage that is found in ample of herbal remedies sold in the U.S.A. for helping one to ease anxiety and relax.
The herb is also known as the ‘cup of gold’ as the orange petals of the herb were gold filled.
Although the herb is not filled with gold, but it is a good source of food and also has effective medicinal properties.
It was once used for illnesses such as, sores, headaches, toothaches, and now it has earned prominence in treating insomnia.
Due to its sleep-promoting properties, it not only helps you to promptly fall asleep but also improves the overall quality of your sleep.
Laboratory and Clinical work on this herb has clearly proven its anti-anxiety and sedative properties. In addition to this, it has been proven to improve sleep latency.
It can also cure sleep disorder that results restlessness, and can be given safely to kids. It is recommended to try about 35 drops of the tincture twice in a day to promote sleep and relaxation.
Since it is mild, the number of drops can be increased after consulting your doctor when a stronger dose is required.
For centuries, this herb also know as Indian Ginseng, has been used not only to cure inflammatory conditions, fever and infectious diseases, but also to uplift mood, alleviate depression and anxiety, fight panic attacks and mitigate insomnia.
Although western medicine has been a bit slow to recognize the therapeutic ability of this herb- with several doctors unaware of its impact, but recent studies and research has caused medicinal practitioners to follow natural healers like ashwagandha due to its excellent healing powers.
Ashwagandha, basically owns its soothing and relaxant properties to a series of alkaloids known as, withanolides.
The other constitutes include, alkaloids known as sitoindosides, and assorted minerals and saponins that play an imperative role in generating a state of relaxation.
Considered as one of the most dominant herbs in Ayurvedic practice, it also works as a depressant on your nervous system, leading to sensations of relaxation and tranquillity– thereby making sleep easier to accomplish.
It is known to strengthen the immune system and mitigate stress by alleviating cortisol levels and without taking away your energy.
Cortisol stimulates various stress reactions in your body and further cuts stress by balancing blood sugar levels and alleviation blood pressure.
In a recent study, participants who consumed the herb experienced better quality sleep, thereby feeling mentally calm, more relaxed, less depression, mitigated anxiety and insomnia.
So what is the best way to consume the herb? Well, naturally you must consult a trusted medical practitioner before using it to treat sleep disorder or anxiety!
Powdered root is easily available online and at health food stores- the dosage recommended is about 300 milligrams daily.
Many health experts advise making a tea by boiling 1 tablespoon of the powdered rood for about 12 minutes and drink about 3 cups every day.
In addition to this, you can take 1/2 teaspoon of ashwagandha everyday.
For insomnia stemming from depression and anxiety, this herb can well be the cure for the future, thereby bringing natural, gentle and drug-free tranquillity without any side effects.
Recent studies have proven that this herb, also commonly known as Passiflora, is an effective herbal depression and anxiety remedy in addition to its benefits in treating insomnia and improving sleep.
This herb is excellent for those who wake up frequently throughout the night.
Native to the tropical region of America, this delicate beautiful flower develops into a huge fleshy fruit.
Traditionally, it was used to aid sleep when patients complained of interrupted sleep and restlessness due to tiredness.
Recent laboratory trials using the herb show it one of the most effective and valuable herbal remedy to treat sleep disorders.
Research has found that one of the major benefits of the herb is its sleep improving property, and can be an effective treatment for sleep disorders.
In another study, about 41 participants consumed its tea every night for about a week before hitting the bed. Their sleep quality was rated much better as compared to those who did not consume it.
When it is combined with other herbs, it becomes even more effective. Its combination with lemon balm, hops and valerian is a common formula utilized by medical experts for inducing sleep.
In a survey, a combination of the herb, valerian, hop extracts and the drug zolpidem were used by patients diagnosed with sleep disorder.
For about 14 days, 78 participants were treated with either a standard doze of the drug or one tablet of the herb combination at bedtime.
The results showed that sleeplessness improved equally in both groups with cogent improvement in total sleep time, number of midnight awakenings, insomnia severity and time take to fall asleep in both groups.
It was concluded that the herb combination is effective and safe short-term alternative to the drug for insomnia.
Passion flower is widely used for minor sleep problems in adults as well as children as it has absolutely no side effects even if consumed in large doses.
Healers recognised the herb’s special usefulness in kids, and traditionally employed it to support calm emotional activity, ease muscle jerking and restful sleep in kids.
Today, practitioners commonly recommend the herb as a primary defence against sleeplessness and nervousness in teenagers.
It is recommended to try about 40 to 50 drops of the tincture initially before bed. Also, if you feel it is not sufficient you can consume the dose up to 4 times daily.
It is a medicinal herb that is widely used throughout Europe and many people all across the globe use it to treat anxiety and insomnia.
Results from a plethora of studies found that the herb can alleviate the amount of time it requires to fall asleep and also help you sleep much better.
It is frequently combined with lemon balm, hops and other herbs that also help to cause drowsiness.
In addition to this, some patients who are trying to quit the use of sleeping pills also use valerian to help them sleep much better.
In a study, about 44% of people suffering from insomnia who took the herb described the quality of their sleep as ‘superlative’, and on the other hand, 99% said they experienced improvement in their sleep. None of the participants reported any kind of side effects.
In another study, about 128 patients with sleep disorders were given either a placebo or 400 mg of the herb’s root extract.
Those who consumed the herb reported tremendous improvement in sleep without any morning dizziness.
The herb is also known to improve sleep latency, and that is how practitioners describe the total time it takes a person to fall asleep.
In another study, patients with mild sleep disorder took either an extract of the herb or placebo.
Their sleep ratings were examined through a questionnaire and their sleep movements were examined through the night.
The researchers found that those who consumed the herb experienced a decrease in the overall amount of time it actually took them to fall asleep.
Interestingly, higher doses of the herb helped participants to fall asleep no quicker than normal doses. Although scientifically it has been claimed that higher doses may augment duration of sleep.
In addition to this, according to a study stated in the journal Sleep in the year 2005, valerian combined with hops has some clinically proven outcomes for insomnia.
It is also combined with the herb kava kava to treat sleeplessness.
Two more studies examined the effects of the herb in children.
In one of the studies five kids with learning disabilities found that the herb alleviated the amount of time required to sleep, while increasing sleep quality and time asleep, as compared to placebo.
In the second study of about 918 kids, it was found that the herb was effective and safe, however, it is imperative to know that there was absolutely no control group in this research.
In some more studies, the herb has proved to improve sleep reaction times. It can also be taken with alcohol without causing any negative side effects.
Also unlike other sedatives, it does not impair your ability ti operate any machinery, for instance car.
The herb has also shown to decrease anxiety and improve overall quality of sleep in patients trying to get rid of benzodiazepine drugs. Placebos was also less effective in this study.
In addition to this, the herb is used for conditions associated to psychological stress including hysterical states, asthma, fear of illness, stomach upset, migraine, headache and excitability.
Some people also use it for mild tremors, depression, chronic fatigue, muscle pain, hot flashes, menstrual cramps as well as restlessness.
Although there is no standard dose of the herb, but several studies have used between 400 to 900 milligrams of it up to a couple of hours before bed.
However, it is advised to consult your doctor before consuming it.
It is a flowering plant that has been used for centuries as an effective sleep aid.
A sedative and prompt-acting nervine, hops are used to treat a wide array of ailment ranging from sleeplessness to indigestion.
Long ago, unscientific evidence began to come up that hops have the ability to induce sleep.
In European countries people began to notice that field workers who ploughed hops tended to fall asleep on their work more than usual.
Their job was no more physically stressing than any other field job, so people began to wonder if the herbs had sedative properties.
Although early studies discovered no scientific evidence to support the herbs sleep-promoting potential, but recent studies have taken a closer look at the herbs effects on sleep disorders and anxiety.
All these studies suggest that the herb does have sedative properties.
Another study reported the effects of consuming non alcoholic beer with the herb at dinnertime. It was found that women who consumed it showed improvements in their overall sleep quality.
In addition to this, the participants reported mitigated levels of anxiety.
Another research linked consuming non alcoholic beer with the herb to improved quality of sleep among young adults.
While these herbs have shown tremendous effects for improving sleep disorders and alleviating anxiety, they may be even more valuable when combined with valerian.
Hops have a lot in common with valerian, and also have a long history of use as a vital herbal treatment for sleeplessness.
Combined, they both make a strong supplement that can help you to sleep more soundly, relax, and mitigate mental conditions such as, stress, anxiety and depression.
According to a clinical study, participants who consumed a combination of 30 milligram of hops and 60 milligram of valerian prepared commercially experienced improvement in the sleep quality, the overall time it took to fall asleep.
Furthermore, they experienced less midnight awakenings as compared to participants who just consumed a placebo.
Another study showed that people suffering from insomnia had a significant improvement in their overall quality of sleep when consuming a combination of hops and valerian.
This combination helps to mitigate sleep disorders like insomnia by calming your central nervous system and generating a feeling of relaxation.
Studies have claimed that valerian and hops have a sleep-inducing effect on your nervous system, thereby stimulating a feeling of peace and tranquillity during times of stress.
According to the researchers, valerian works to alleviate stress by raising the amount of GABA (gamma aminobutyric acid), a calming chemical found in the body.
On the other hand, hops work due to the generation of a sedative substance called, methylbutenol.
Their combination can help you to calm down and feel relaxed after a stressful day at work or to ease anxiety and nervous tension.
These herbs are safe for most of the population, however, due to the presence of natural steroids present in hops, it is suggested that kids below the age of 2 and pregnant women must avoid it.
It is recommended to consume 30 to 40 drops of tincture twice or thrice daily, or you can consume 1 teaspoon of the herb in a cup of boiling water for tea.
They can either be used as a combination or on their own as a muscle relaxant for stiff joints, muscle spasms and over stressed muscles.
Also remember, not to take this with any other muscle relaxant, or while operating machinery or driving as this may lead to extreme drowsiness.
Given the inexorable pressures and pace of modern life, it is certainly not surprising that health conditions like insomnia and anxiety are at almost epidemic levels.
According to a recent research, 50 to 70 million Americans currently suffer from various sleep disorders.
Ayurvedic healers and Naturopathic specialists have long known the calming effects of these powerful herbs.
Many people nowadays are getting rid of over the counter dozes and trying the herbal remedies.
This is because these plant-based aids have been use for centuries to treat a number of health disorders and conditions.
They have strong anti-microbial and anti-oxidant properties, which they use to protect major body organs as well as cell health in your brain.
While these herbs can be extremely beneficial for a wide array of sleep disorders, it is imperative to know that consuming supplements is not the complete picture.
Making sure you get sufficient restorative sleep on a long term and regular basis also involves lifestyle changes and proper nutrition.
You must also create your sleep rituals that can help you wind down by the end of the day.
In that case, it is also indispensable to invest in a good quality mattress that can aid in a restful night’s sleep.
Find what type of mattress works the best for you and your partner. Of course, you do not require any additional stress to keep you up at night.
The easier to administer, the better!