Move over melatonin, here are 5 natural herbs that help you sleep

Sleep is your bodys natural way of healing itself Good quality sleep prepares you for a productive day ahead You need 7 to 9 hours of sleep to feel relaxed and rejuvenated but sometimes getting quality sleep can be difficultSleep experts at Eachnightcom have revealed how natural herbs can help those who may struggle to drift off at night This research has been medically reviewed by Dr Nayantara SanthiHow can herbs promote sleepNatural herbs contain powerful sleepenhancing properties for a night of restful sleep They can calm your nerves and soothe your senses providing adequate sleepSleep deprivation is often due to a hectic lifestyle anxiety and stress Stress affects the production of the neurotransmitter serotonin but taking some herbal supplements can compensate for this lossSome natural herbs are high in tryptophan an amino acid improving the synthesis of serotonin Increasing serotonin levels offsets the chemical imbalance causing the most common sleep disorder insomnia5 Best Herbs to tryLavenderThe antidepressive sedative and calming properties of lavender help you sleep better Studies show lavender herbs can relax your nerves reduce anxiety levels and stabilise mood disorders Reduced stress anxiety and a positive mood promote daytime wakefulness and more sustained sleep at night Typically lavender is used via sprays or inhaledChamomileChamomile is an ancient medicinal herb known for its relaxing effects Modernday studies prove the efficacy of chamomile It reduces anxiety soothes your nerves and eases insomnia One study for example found that women who had given birth and struggled to sleep experienced less sleep inefficiency and depression when drinking chamomile tea at night for two weeks The presence of nerverelaxing flavonoids in chamomile tea makes it a popular tranquillizing drink You can feel chamomiles soothing effect even by inhaling its aromaValerianThe roots of the valerian herb are often used to treat insomnia restlessness and anxiety in patients Valerenic acid in the valerian roots inhibits the breakdown of the neurotransmitter GABA This induces better quality sleep Valerian works on the principles of antianxiety medicines promoting deep sleep Valerian is available in many stores and usually comes in the form of tabletsPassionflowerPassionflower contains nerverelaxing flavonoids which help you to destress and sleep better This tropical flower tastes good and is commonly used in many herbal overthecounter sedativesAshwagandhaAshwagandha is a medicinal herb commonly used to combat insomnia as studies have shown its effective at improving sleep onset latency and quality of rest The real sleeppromoting compounds of Ashwagandha are found in the leaves of this planttriethylene glycol works to eliminate feelings of stress or anxiety induce calmness and help you fall asleep easily Ashwagandha ultimately acts like a sedative so its a great alternative to anxiety medications or OTC sleep aids since it works with your body to naturally bolster sleeping habits Ashwagandha can be bought as capsules that are ingestedHow to use herbs for sleepHerbal teaMake some herbal tea by adding 1 tsp of herbs to a cup of boiling water Let it steep for 20 minutes then strain and drink it You can drink two to three cups of herbal tea in a dayEssential oilsAdd herbflavoured essential oils to your warm water bath at bedtime to feel a calming effect inducing sleepMassage herbinfused oil mixed with olive grapeseed or coconut oil on certain parts of your body such as your forehead neck chest wrist chest hands or feet Your skin may be sensitive to an undiluted essential oil so diluting it reduces the chances of a reactionAromatherapyInhale the fragrance of natural herbs through aromatherapy candlesSupplementsConsume herbal extract supplements available over the counter in pharmacy stores Read the dosage instructions on the label to know how much to take per dayA spokesperson from Eachnightcom commented Sleep disturbances occur when the normal processes of waking andor initiating sleep do not happen This can occur because of a combination of genetic environmental sleep habits and other psychobiological factorsIf the pattern of sleep disturbances continues over time these factors can create a vicious cycle of ongoing sleep problems with consequences in our waking lives As they say sleep health is as important as diet and exercise for our wellbeingMost of the natural herbs have a long history of use for the treatment of insomnia These herbal medicines were being prescribed by physicians since ancient times as natural sleep aids Modernday studies and research have supported the efficacy of taking these herbs for a great nights sleep so any of these options can be a good fit Although many herbs are harmless and have no side effects it is worth talking to your doctor before making any drastic changesAlso ReadExperts delve into single shaming and why Indian women are choosing to be singleThis story has been sourced from a 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