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Chamomile
The plant chamomile has a sedative effect. It promotes rest and sleep. A 2016 study found that chamomile tea can help postpartum moms sleep better. It also helps to alleviate depressive symptoms and aids in digestion. A few other effects of chamomile include:
- Skin calming and healing
- Easing of tense muscles
- Reduce headaches
Valerian
The plant’s root is used to manufacture the herbal medicine. Although it has been discovered to have sedative qualities, more research on this plant is needed. Consult your physician before using valerian because it may interact with other medications.
According to a 2011 study, valerian can help postmenopausal women who are having insomnia by treating their disease and improving their sleep. Participants in this study took 530 mg of valerian extract twice a day for four weeks. Valerian can also help with:
- Period cramps and stomach pain
- Aching joints and muscles
- Depression
- Headaches
Hops
The female blooms of the hop plant are known as hops. They are employed as a herbal remedy as well as to add flavour to drinks like beer.
Hops have been demonstrated to enhance sleep. According to a 2014 study, non-alcoholic beer with hops improved the quality of sleep for university students. This sleeping agent can also:
- Decrease cholesterol
- Reduce agitation
- Help with intestinal problems
- Fight harmful bacteria
Melatonin
A hormone called melatonin is produced in the pineal gland. Your circadian cycles are governed by it. Melatonin supplements might make it easier for you to fall asleep and improve the quality of your sleep. A 2016 study found that taking extra melatonin can help with sleep. Three milligrams of melatonin helped shift workers sleep longer and more soundly during each cycle. Some effects of melatonin include:
- Ease the effects of jet lag
- Increase immunity
- Reduce inflammation
Passionflower
The passionflower plant contains chemicals that have a calming effect. It sometimes produces feelings of relaxation and tiredness when combined with other plants in a herbal blend.
According to a 2016 study, ingesting passionflower for four weeks helps mitigate many sleep issues. Participants in the study also reported experiencing less anxiety. This plant can also assist with the following:
- Pain
- Anxiety
- Muscle twitches
- Inflammation
- Symptoms of menopause
Lavender
Lavender is fragrant plant used in the production of oil, perfume, and medicines. It is thought to enhance wellbeing and health. Its calming effects might promote restful sleep.
A 2015 study found that lavender can improve the quality of postpartum mothers’ sleep. Lavender could also help with:
- Reduce pain
- Increased blood flow
- Cleanse the skin and scalp.
- Relieve stomach ache
- Headache relief
- Resolve respiratory issues
Ginseng
Ginseng is a plant used in herbal medicine. It is thought to enhance sleep and immunity. Because the U.S. Food and Drug Administration (FDA) doesn’t monitor or regulate herbs, you should use them with caution. Talk to your doctor beforehand to assess any potential negative effects or consequences.
Red ginseng extract was found to be helpful for people who had problems falling asleep in a 2013 study. The subjects noted getting better-quality sleep after taking the extract for a week. Additional benefits of ginseng include:
- Increase energy
- Combat stress
- Deal with impotence
5-Hydroxytryptophan (5-HTP)
A derivative of the amino acid tryptophan is 5-HTP. With this approach, serotonin levels are increased.
According to a 2016 study, ingesting 5-HTP and gamma-aminobutyric acid together can aid with sleep. The two are thought to enhance sleep when taken together. 5-HTP may also improve:
- Depression
- Anxiety
- Headaches
Glycine
The amino acid glycine is crucial to the functioning of the nervous system. According to research, it might help improve sleep.
Although it is unclear exactly how glycine works, it is thought to act in part by reducing body temperature before bed to indicate that it is time to sleep. In a 2006 study, participants who had problems falling asleep administered 3 grammes of glycine or a placebo immediately before bed.
Those who took glycine reported feeling less exhausted the next morning. They claimed that the following morning they felt more lively, upbeat, and aware. You can also get extra glycine by eating foods high in the nutrient, such as:
- Items derived from animals, like bone broth, meat, poultry, eggs, and fish
- Legumes and beans
- Spinach
- Kale
- Cabbage
- Fruits like kiwis and bananas
Magnesium
Magnesium is a mineral essential for the health of the heart and brain as well as numerous other biological processes.
Magnesium may also help with relaxation, which will make it easier to fall asleep. Studies suggest that magnesium’s ability to regulate melatonin production may be a factor in how relaxing it is. Magnesium has the ability to induce sleep and relax muscles. There are many different forms in which magnesium supplements can be found, some of which combine magnesium with additional ingredients that promote sleep, such as glycine or melatonin.
One study found that magnesium, melatonin, and vitamin B were effective for treating insomnia.
Want to learn more?
ConsidraCare’s live in caregivers are trained to offer professional support to seniors, such as helping them create a healthy sleep routine. Please reach out to us at wecare@considracare.com or call us at 1-855-410-7971 to arrange care for a loved one.
