Herbs and Vitamins for a Better Night’s Sleep

 

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Herbs and Vitamins for a Better Night’s Sleep

 

There is evidence supporting the ingestion of some herbs and vitamins for a better night’s sleep.   Some people swear by drinking chamomile tea or taking valerian supplements.   Others prefer to take prescribed tablets before bed. Ultimately, the key to finding effective sleep aids is to experiment and find what works best for your individual needs.

Some herbs are known to reduce anxiety and help you relax.   Others can be used to promote general well-being. Likewise, there are a number of different vitamins and minerals that have been linked to good sleep habits. Ultimately, the best thing you can do when looking for an herbal or vitamin supplement for better sleep is to do some research and find what works best for you. Whether you choose one herb or a combination of several supplements is up to you.  The important thing is simply getting enough quality rest each night!

With that in mind, let’s take a look at some of the most popular herbs and vitamins that are used to help ease the symptoms of insomnia. Bear in mind that no single herb or vitamin is guaranteed to help you get a good night’s sleep. It is a good idea to incorporate a few of them into your life to gain the maximum benefits.

 

Chamomile

Chamomile tea has been used for centuries as a natural remedy for all sorts of health issues, including insomnia. This sweet and soothing tea contains compounds called flavonoids.   They are the ingredient which have been shown to have relaxing effects on the body. The most beneficial flavonoid in chamomile is apigenin, which has a sedative effect, calms the nerves and promotes restful sleep.  So if you are having trouble sleeping at night, try sipping on a cup of chamomile tea before bedtime. It just might give you the good night’s sleep that you’ve been craving!

 

Valerian

Valerian is a type of herb that has long been used to promote relaxation and encourage deeper, more restful sleep. It is reported that more people use valerian when they are struggling to get a good night’s sleep, than melatonin, the body’s innate sleep hormone. Studies have shown that valerian root can help to reduce the time it takes to fall asleep.   It also improves the overall quality of sleep.

This is thought to be due in part to the significant levels of certain compounds found in valerian. These include flavonoids, such as linarin, and valerenic acid, which both work to increase feelings of calm and soothe the nervous system due to the action of the neurotransmitter GABA. This has a sedative effect, which reduces anxious feelings while also inducing restful sleep.

Side Effects

Whilst valerian can reduce anxiety, something that can often lead to insomnia, it does have some side effects to be aware of. These include feeling dizzy, headaches, and having an upset stomach. Making you feel drowsy and getting you off to sleep is great at night, but not so much in the day when you may have to drive. So be aware that it can cause you to be drowsy, especially if you have to drive. Finally, if you are pregnant or breast-feeding, have liver problems, or are taking medication for any other issue, double check with your doctor before taking Valerian.

Overall, valerian can be an excellent natural remedy for those struggling with sleep disorders. By supporting restful sleep and reducing anxious feelings, valerian can go a long way towards helping you get your full quota of daily energy and vitality.

 

Lavender

Lavender is a fully beautifully scented and versatile flower that has long been prized for its soothing properties. Some people swear by it as a remedy for insomnia, claiming that the relaxing aroma can help them get a good night’s sleep. The smell of lavender has been shown to promote relaxation and increase deep sleep. Moreover, some research suggests that the soothing effects of lavender may be linked to changes in brain waves, which could account for its reported ability to induce restful slumber.

It seems to be more effective at relieving mild insomnia than severe sleeplessness, but on the flip side, it doesn’t make you feel drowsy the next day. This makes it a safer alternative to medication or Valerian if you drive or operate machinery.

Get off to sleep quickly and enjoy deep, restful sleep, by diffusing lavender essential oil or putting a few drops on your pillow before bedtime; putting a sachet of dried lavender under your pillow; or drinking lavender tea before bed.

 

Magnesium

Magnesium is an important mineral that’s involved in as many as 300 processes in the body.  This includes muscle and nerve function, blood sugar control, blood pressure regulation, and the body’s natural sleep process. Without enough magnesium, we not only feel tired, but our overall health can suffer too.

While there are many potential causes of insomnia, magnesium deficiency is one of the least known. In addition, low magnesium levels in the body, can also lead to anxiety and depression, and restless leg syndrome, which are recognized causes of sleeplessness. Magnesium plays a role in regulating sleep-wake cycles, and low levels of magnesium can disrupt this process.

Magnesium supplements can, therefore, help to increase magnesium levels and, hence, improve sleep quality. This includes falling asleep quicker, staying asleep longer, and sleeping more deeply.

Some Considerations

Magnesium supplements are typically safe and well-tolerated, making them an effective treatment option for insomnia. However, more does not mean better, so it is important to follow the dosage instructions. Too much magnesium can cause stomach pain, nausea and diarrhoea. Before taking supplements, it might be prudent to try eating more foods that contain magnesium. These include nuts, seeds (especially pumpkin seeds), beans, fish and green vegetables. Getting your nutrition from your diet is preferable as you also get other vitamins and minerals from these foods; your body can access and use the nutrients more easily and there is considerably less chance of an overdose.

If taking magnesium supplements, there is no necessity to take them at a specific time, as magnesium can be stored in the bones and other tissues in the body. When taking magnesium supplements, ensure that the formula is made from foods, not chemicals. This is because the body can absorb and use magnesium much more efficiently. In addition, if you don’t like taking tablets, you can get liposomal magnesium, which comes in liquid form and is also more easily used by the body (20). Finally, you can also massage magnesium cream or oil into the skin. This vital mineral is then absorbed, through the skin and into the body.

 

Vitamins

The effect of B vitamins on sleep is not fully known. A deficiency of Vitamin B12 causes a lack of energy, fatigue, and insomnia. However, a very recent study has shown that people who reported having insomnia also had high levels of Vitamin B12. There only appears to be anecdotal evidence that B vitamins support sleep.

Vitamin D is another essential vitamin that is often found to be lacking in most people. A lack of Vitamin D has been found to cause sleep disorders. One of the best ways to get vitamin D is to go outside in the sunshine for as little as 13 minutes during the summer, and as exposure to natural daylight can help regulate the sleep-wake cycle getting outside on a daily basis makes sense. However, during the winter months, vitamin D supplementation will benefit both your overall health and sleep.

 

Sleep On It !

Incorporating these herbs and vitamins into your daily diet or supplement routine can be an effective way to improve your sleep quality, so that you feel refreshed and energized. What works for one may not work for another, so give them a try and see which one works best for you. Ultimately, when it comes to supporting healthy sleep habits, there is no substitute for eating a healthy diet full of fruits and vegetables to make sure that we are getting the full range of sleep-inducing nutrients.

Camomile tea is so popular , we inlcuded a link here to the  National Library of Medicine article “Chamomile: A herbal medicine of the past with a bright future.”

Click here to access our section of articles on insomnia.