One of the best ways to stay healthy is by getting adequate sleep.
Sleep is vital. And while science doesn’t understand exactly why we sleep, we know what happens if we don’t.
People who don’t get enough sleep suffer from a plethora or health issues such as:
- Weakened immune system
- Psychological issues
- Weight gain
- Increased risk to diabetes and certain cancers
- Accidents
- Increased risk of developing coronary heart disease
- Diminished sex drive
- Cosmetic issues like wrinkles, loose skin, uneven skin color and bags under the eyes
The reasons for insomnia are varied and can be caused by everything from stress and jet lag to depression or medications. The recommended cures for insomnia are just as numerous.
Medicinal Plants Can Help
Medicinal plants have been used for centuries to help people go to sleep. Here are some medicinal plants that may be worth trying:
Valerian – Sometimes referred to as nature’s Valium, this tall, flowering grassland plant seems to act like a sedative on the brain and nervous system.
The root portion of valerian has been used in traditional medicine for at least 2,000 years. And, although there is conflicting research in regards to its efficacy, most studies show that taking valerian seems to improve sleep quality. However, this effect may not be noticeable unless used continuously for several days up to four weeks.
Valerian root extract is available as a supplement in capsule or liquid form. It can also be consumed as a tea. A safe and effective dosage has been shown to be 400 to 900 mg of valerian extract taken 30 minutes to two hours before bedtime.
Chamomile – This wildflower-looking annual with fragrant flowers is very well known as a natural remedy to treat insomnia. Additionally, there are few medicinal plants with the volume of scientific research to back up its health claims.
One often quoted study of 60 nursing home residents reported that those who received chamomile extract slept significantly better than those who received no extract.
Another important study of postpartum women with sleeping issues found that drinking chamomile tea for two weeks greatly improved their quality of sleep.
Apigenin, an antioxidant found in abundance in chamomile tea, is likely the compound responsible for initiating sleep. Apigenin binds to specific receptors in your brain that may decrease anxiety and initiate sleep.
While chamomile is available in capsule form, most people desiring to sleep better drink one cup of chamomile tea about 45 minutes before bed. This time frame allows you to metabolize the tea and permit those sedative feelings to kick in.
Chamomile is generally well tolerated. However, infants and very young children should avoid drinking chamomile tea as well as anyone with a history of severe allergies – pollen especially. Also, if you have had a previous allergic reaction to a product containing chamomile, you should also avoid the tea.
Lavender – A lovely perennial that smells as good as it looks. Originally grown in the Mediterranean regions, lavender is mostly harvested today for its essential oils that many help some people sleep better through aromatherapy.
Quite a few studies have involved researchers monitoring sleep cycles with brain waves and discovering that lavender increases slow-wave sleep, which is instrumental for sleeping more soundly. Apparently, smell receptors can send messages to the brain that induce sleep.
Lavender believers experience its aromatic effects in several different ways. You can add two to three drops of lavender oil to a diffuser in order to release the scent into your home. Or you can add a few drops of essential oil to your pillowcase shortly before bedtime.
Some people apply lavender essential oil directly to their skin such as to the soles of their feet, wrists, or palms at the beginning and end of the day.
Herbalists recommend using a high quality essential oil that’s 100% pure, natural and undiluted. However, if you apply it to your skin be sure to dilute lavender essential oil with a carrier oil like coconut, jojoba or extra virgin olive oils to prevent skin irritation. As a general rule of thumb, you should use 1 teaspoon of carrier oil for every 1 drop of essential oil.
It’s important to treat essential oils with caution. Before applying these oils over large areas of skin, be sure to do a patch test.
Note: As with all medicinal plants, it’s best to first discuss their possible use with your health professional. Allergies and other conditions (especially if pregnant or breastfeeding) could result in side effects
