5 Best bedtime herbs for better sleep

Bedtime is an essential part of your day. It is during your sleep that the body gets to heal and rejuvenate. The average sleep time should last between six to eight hours. Unfortunately, a significant number of our population hardly gets enough sleep. The Center for Disease Control and Prevention states that about 50 to 70 million adults have a sleep or wakefulness disorder.

Without enough sleep, you will not perform the activities of the day efficiently. For example, you may find yourself dozing off at work or while driving. Lack of sleep can cause chronic insomnia and depression.

The good news is that lack of sleep can be easily managed using natural sleep aids. These remedies help you get the much-needed sleep, to get you rejuvenated for the day’s activities. For your convenience, here are five best natural herbs/supplements for better sleep.

  1. L-theanine

The use of l-theanine dates back to the 1940s when it was used by the Japanese . It is an amino acid contained in tea. L-theanine promotes relaxation of the brain, hence facilitating better sleep.

It increases the levels of neurotransmitters, which include dopamine and serotonin. They help to regulate sleep, alertness, moods, and cognitive skills. The elevated levels of these neurotransmitters promote calmness and relaxation. As a result, you will be able to sleep better. L-theanine also reduces the chemicals in the brain that cause anxiety and stress.

You can consume L-theanine in black tea, coffee, green tea. For best results, take 100mg to 400mg of this supplement or herb.

  1. Passion flower

The passion flower is a native plant found in the Southern United States, South, and Central America. It got its name in 1605 from Pope V,who saw its resemblance to the thorn Jesus wore during the crucifixion. For decades, the passion flower has been used both as a stress reliever and a sleeping aid.

Consumption of this herb results in an increased production of GABA (Gama Aminobutyric Acid) by the 

brain. GABA is the inhibitory neurotransmitter that regulates excitability and relaxes the nerves.

You can enjoy the benefits of passion flower as tea or as an extract. If you are a great drinker, take two to five grams of passion flower tea three to five time a day. If you like the extract, take 30 to 60 drops before you go to bed. Pregnant women should avoid taking passion flower because it is not clinically tested.

  1. Valerian root

Valerian root is among the most common herbs for insomnia. It was originally used in Europe and Asia for thousands of years. You can use Valerian herb to improve your sleep because it has a relaxing effect.

Valerian root contains GABA, which causes a calming and relaxing effect. It also has hesperidin and linarin, which are antioxidants that have sedative properties. Valerian root also increases serotonin levels in the brain, which stabilize your mood. The herb helps you sleep 36 percent faster than usual.

Soak dried Valerian root in a cup of hot water for about 15 minutes and drink it as tea. If you are not that much of a drinker, you can take it in capsule form. You can combine Valerian root with other herbs like hops to achieve an even better effect on your sleep. For best results, take it about 1 hour before you go to bed. Also, do not take it for more than a month without the doctor’s orders.

  1. California poppy

California poppy has been used for many years as a natural sedative. It originates from Mexico and the western valleys of North America. It is a vibrant plant with orange petals. Traditionally, the herb was used by Native Americans as dye and medicine. However, today, it is commonly known for its sedative properties.

The herb activates GAMA, which is a neurotransmitter that supports sedation. It also stimulates the 5-HT receptors that promote dopamine and serotonin availability.Both of them trigger the brain to relax, leading to better sleep. They also limit the production of norepinephrine, which is the neurotransmitter in the nervous system, responsible for fight or flight response. As a result, little amounts of it reduces anxiety.

 

California poppy is available in the form of a capsule or tablet. Alternatively, you can boil it, strain it, and drink it as tea. For best results, consume 20 drops or 400g of the herb and expect to have a better sleeping pattern in no time.

  1. Chamomile

Last but not least is Chamomile herb. It is a flower that is closely related to the daisy family. It was originally used in Europe, Mexico, and South America. The herb exists in two types, which are; Roman Chamomile and German Chamomile. They both work well in improving sleep patterns through reducing stress and anxiety.

Chamomile contains a compound called apigenin, which binds to the GABA receptors to cause sleepiness.It also relaxes your muscles, which makes it easier for you to sleep. Chamomile also helps eliminate racing thoughts, stress, anxiety, and irritability.

The herb is commonly brewed as tea. Users can also consume it in the form of capsules or tablets. For best results, take chamomile at least an hour before going to bed. If you are drinking it as tea, then consume two to three cups daily. In case it is extracted, take 30 drops three times daily. If you are allergic to any members of the daisy plant, consider using other herbs for better sleep.

Conclusion

In a nutshell, sleep is an essential part of your health. Lack of sleep does not have to be a problem any longer. The list highlights five best herbs for better sleep including L-theanine, Chamomile, Passion flower, California poppy, and Valerian root. These natural remedies are far much better than the synthetic medication. Try as much as possible to stay away from artificial aids for better sleep because they may lead to serious side effects. Start using the list of herbs today and get ready for better sleep.

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