Herbal Sleep Remedies
Sleep or Insomnia
Problems with sleep can often be attributed to other mental health conditions such as depression or anxiety. Disrupted sleeping patterns can hinder an individual’s day and productivity greatly.
Symptoms of Sleep Issues can be solved by Herbal Sleep Remedies
- daytime sleepiness
- chronic fatigue
- inability to sleep
- falling asleep at inappropriate times
- excessive sleeping
- inability to remain asleep
Causes
Irregular sleeping can be caused by a myriad of factors. Some include excessive caffeine consumption, stress, and irregular schedule or routine.
Treatment
Medication can aid a person who is having trouble sleeping, but therapy can get to underlying causes that disrupt productive sleep patterns. A therapist can give suggestions for relaxation techniques as well as other skills to redirect unhealthy sleep habits.
Herbal Remedies
Sleep well, sleep better
If sleep has plunged to the bottom of your to-do list, you're not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only six hours and 40 minutes. What gives? Blame crazy schedules and, of course, sleeping woes. Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. "These are safer and have fewer side effects than OTC medications," says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic and medical director of the national Fibromyalgia and Fatigue Centers. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation.
Magnesium and calcium
Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.
Wild lettuce
If you've suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It's also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
Hops
Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.
Aromatherapy
Lavender is the trick here, as studies have proven that it aids in sleep. It's also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.
Melatonin
Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there's concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.
Yoga or meditation
Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.
L-theanine
This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn't contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.
Valerian
Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it's most effective when used over a longer period of time. One caveat? About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.
How To Get Your Best Night’s Sleep—Ever
Here’s what to do during your waking hours for a better night’s sleep
You know you should be getting your shut-eye every night, but if you’re like most of us, you’re either not sleeping enough, waking up a lot when you do, or lying there wondering if it’s too late (or, ugh, too early) to get up and turn on the TV. In fact, 60% of Americans experience sleep problems every single night. Before you write this off as another of life’s unsolvable problems (or, let’s be honest, just reach for the sleeping pills again) read on. As it turns out, simple tweaks to your all-day routine can prep you for a much better night’s sleep. Here’s what to do from the second you wrestle yourself from your warm bed in the morning to the moment you crawl back in after a long day.
Make sleep a priority
Now, don’t roll your eyes. If you want a better night’s sleep, you have to get serious about it. Need convincing? A study found that when you’re short on zzzs, you’re also more likely to overreact to minor incidents, feel stressed out, and blow your top. Even worse, your physical health takes a hit, too.
Say no to coffee after noon
Your morning mug gets a pass, but guzzling it all day is a big no-no. Here’s why: It’s often said that caffeine has a half-life of about five hours—which means if you eat an early enough dinner, that after-supper cappuccino should be out of your system by bedtime, right? Unfortunately, that’s not quite right. After seven hours, much of the stimulant will be gone from your system, depending on your sensitivity to it—but 25% of it could still be there. “It can also increase nighttime urination and otherwise adversely impact your sleep,” says Dr. Weil.
Get your sweat on
Sleep experts often say you should avoid working out in the evenings because it can take hours for adrenaline—that exciting hormone that surges during exercise—to return to normal levels. Unfortunately, the proof that nighttime workouts inhibit sleep just isn’t there. There is plenty of research, however, that supports the idea that exercise improves sleep. One study found that insomniacs who picked up a regular exercise routine slept better, felt less depressed, and had more energy all day. The bottom line? If working out at night interrupts your sleep, squeeze in a morning run instead. If not, get exercise in whenever you can. (Need a new exercise routine? Try Our High-Metabolism Workout.)
Go easy on the booze
A nightcap, tempting though it may be when you can’t sleep, can actually ruin your slumber—and that’s especially true for women. According to one study, men who went to bed tipsy slept soundly—as well as when they were sober—but women slept fewer minutes and woke up more often. What’s more, alcohol robs you of REM and the other, deeper stages of sleep—which are the ones that make you feel most rested. Finally, like coffee, alcohol is a diuretic, says Dr. Weil. It’s hard to sleep when you’re running to the bathroom every couple of hours.
Unwind when you get home
If walking in the door means confronting a pile of bills—or a gaggle of hungry children—it’s understandable that relaxation can seem all but impossible. But it’s smart to start unwinding early in the evening, so you’re marking a transition from your stressful day life, to your evening. Pencil in a 5-minute window of you-time where you brew a cup of calming chamomile tea, take a bath if you have time, or just sit quietly alone (bathrooms are great since no one will bother you in there). (Make your house a relaxing home with these Decorating Tips For A Stress-Free Home.)
Before bed, get it on
Many a joke has been made about how quickly men conk out after sex—but there’s actually a good reason for it. After intercourse, men’s bodies flood with prolactin, a hormone that is also naturally higher during sleep. It’s likely that the hormone’s release during orgasm causes men to feel sleepy. Add to that hormone soup oxytocin—sometimes called the cuddle hormone, and which is also associated with sleep—and it’s no wonder he’s snoring within minutes. But he’s not alone! Women produce more oxytocin than do men—which can be a recipe for a good night’s sleep for you, too.
Step away from your phone
That thing that’s been glued to your hand all day? It’s got to go if you want a sound sleep—and the same goes for your laptop and iPad, too. Why? The blue wavelengths produced by your smartphone and other gadgets (and energy-efficient LED light bulbs) significantly suppress the production of melatonin, the hormone that makes you sleepy, according to University of Basel research. Another problem: Light-emitting devices engage and stimulate the mind, resulting in poorer sleep, according to an Osaka University study.
Meditate, meditate, meditate
It’s a tough sell, we know, but regular meditation may be a powerful tool for some insomniacs. The science as to why is still equivocal, but we do know meditation sends signals to your sympathetic nervous system's "fight or flight" response telling it that it’s all right to relax. “It can help you put aside thoughts from the day,” says Dr. Weil, so it’s especially useful for people prone to worry. (New to meditation? Here's how to find The Right Meditation Style For Your Personality.)
Smell the roses
This can be done on its own or with aromatherapy oils. Just sprinkle four or five drops on a bathroom tissue and hold it to your nose, taking 10 to 15 deep breaths. If you’re upset about something, reach for some organic essential oils with high concentrations of lavender, says Hope Gillerman, certified aromatic healer and the creator of the cult line H. Gillerman Organics. “Studies show it’s one of nature’s best sedatives.” And if awake you’re stewing about work, anxious about money, or just plain feeling overwhelmed, try spikenard, vetiver, frankincense, myrrh and clary sage, says Gillerman. “These oils will slow you down to promote a heavier, more restorative sleep.”
Try some easy yoga poses
A few low-key yoga moves can signal to your brain that slumber is coming. We especially like gentle forward bends, corpse pose, and happy baby pose—and though the science is murky as to why, many yoga teachers recommend inversions, such as shoulder stand, especially if you’re feeling anxious. Try these yoga poses to help beat your insomnia.