valerian

23
Apr
2024

Unveiling the Benefits of Valerian Root for Sleep Disorders

In a world where millions struggle with sleep disorders, the quest for effective and natural remedies has led many to discover the benefits of valerian root. Valerian, a perennial flowering plant native to Europe and Asia, has been used for centuries as a herbal remedy for insomnia, anxiety, and stress. Let’s delve into the science behind valerian root and explore its potential as a gentle yet powerful aid for improving sleep quality and managing sleep disorders.

**Understanding Valerian Root and its Mechanism of Action**

Valerian root contains a variety of compounds, including valerenic acid, isovaleric acid, and various antioxidants, which are believed to contribute to its therapeutic effects. While the exact mechanism of action is not fully understood, valerian is thought to enhance the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that plays a key role in promoting relaxation and reducing anxiety.

GABA acts as an inhibitory neurotransmitter, meaning it helps to calm neural activity in the brain and nervous system, promoting feelings of tranquility and reducing stress. By increasing GABA levels in the brain, valerian root helps to induce a state of relaxation and calmness, making it easier to fall asleep and stay asleep throughout the night.

**Efficacy of Valerian Root for Sleep Disorders**

Numerous studies have investigated the efficacy of valerian root as a treatment for various sleep disorders, including insomnia, restless leg syndrome (RLS), and sleep disturbances associated with anxiety. While results have been mixed, overall, valerian root has shown promise as a gentle and non-habit-forming remedy for improving sleep quality and reducing the time it takes to fall asleep.

A meta-analysis published in the journal Sleep Medicine Reviews examined the results of 16 clinical trials involving valerian root as a treatment for insomnia. The analysis found that valerian root significantly improved subjective sleep quality and reduced sleep latency (the time it takes to fall asleep) compared to placebo. However, the effects were more pronounced in studies with longer treatment durations, suggesting that valerian root may require consistent use to achieve optimal results.

In addition to its effects on sleep quality and latency, valerian root has also been shown to reduce symptoms of anxiety and stress, which can contribute to sleep disturbances. A study published in the Journal of Sleep Research found that valerian root extract reduced subjective feelings of stress and anxiety in individuals with generalized anxiety disorder (GAD), leading to improvements in sleep quality and overall well-being.

**How to Use Valerian Root for Better Sleep**

Valerian root is available in various forms, including capsules, tablets, tinctures, and teas. It is generally recommended to take valerian root approximately 30 minutes to two hours before bedtime for optimal results. Dosage recommendations vary depending on the form and concentration of the product, so it’s important to follow the instructions provided on the packaging or consult with a healthcare professional for personalized guidance.

While valerian root is considered safe for most people when used as directed, it may cause side effects in some individuals, including drowsiness, headache, stomach upset, and dizziness. It is not recommended for use in pregnant or breastfeeding women, children, or individuals with liver disease without medical supervision.

**Conclusion**

Valerian root offers a natural and gentle solution for improving sleep quality and managing sleep disorders such as insomnia and anxiety. By enhancing the activity of GABA in the brain, valerian root helps to promote relaxation, reduce stress, and induce restful sleep. Whether consumed as a supplement or brewed into a soothing tea, valerian root can be a valuable ally in the quest for better sleep and overall well-being. As with any herbal remedy, it’s important to use valerian root responsibly and seek guidance from a healthcare professional if you have any concerns or underlying health conditions.

Posted by Admin in Insomnia Remedies, 0 comments
23
Apr
2024

Nature’s Sleep Remedies: The Top 10 Herbs for Better Sleep

In the pursuit of restful sleep, many individuals turn to nature’s bounty for solutions that are gentle yet effective. Herbs have long been revered for their therapeutic properties, and several stand out for their ability to promote relaxation and improve sleep quality. Let’s explore the top 10 herbs for better sleep and discover how they can help you achieve the rest you deserve.

1. **Valerian Root**: Valerian root is perhaps one of the most well-known herbs for promoting sleep. It contains compounds that increase the levels of gamma-aminobutyric acid (GABA) in the brain, leading to feelings of relaxation and tranquility. Studies have shown that valerian root can help reduce the time it takes to fall asleep and improve overall sleep quality.

2. **Chamomile**: Chamomile is a gentle herb with calming properties that have been used for centuries to promote relaxation and alleviate anxiety. Drinking chamomile tea before bedtime is a popular remedy for improving sleep quality and reducing insomnia symptoms. The herb contains apigenin, an antioxidant that binds to receptors in the brain, exerting sedative effects.

3. **Lavender**: Lavender is renowned for its soothing fragrance and therapeutic benefits. Inhalation or topical application of lavender oil has been shown to reduce anxiety and promote relaxation, making it an ideal remedy for improving sleep quality. Lavender can be used in various forms, including essential oils, sachets, or herbal pillows.

4. **Passionflower**: Passionflower is a vine native to North America that has been traditionally used as a remedy for anxiety and insomnia. Research suggests that passionflower may enhance GABA activity in the brain, leading to feelings of calmness and sedation. Incorporating passionflower into your bedtime routine, either as a tea or supplement, may help promote better sleep.

5. **Lemon Balm**: Lemon balm is a member of the mint family known for its mild sedative properties. Drinking lemon balm tea or using it in aromatherapy can help reduce stress and anxiety, thereby improving sleep quality. Lemon balm is also believed to have antioxidant properties that contribute to overall well-being.

6. **Ashwagandha**: Ashwagandha is an adaptogenic herb that helps the body cope with stress and anxiety. By modulating the body’s stress response, ashwagandha can promote relaxation and support healthy sleep patterns. Incorporating ashwagandha into your daily routine, either as a supplement or in powdered form, may help improve sleep quality over time.

7. **Hops**: Hops, the flowers of the hop plant, are commonly used in brewing beer but also have sedative properties that make them useful for promoting sleep. Hops contain compounds such as humulone and lupulone, which have been shown to have mild sedative effects. Drinking hops tea before bedtime may help induce feelings of relaxation and aid in falling asleep faster.

8. **California Poppy**: California poppy is a flowering plant native to the western United States that has been traditionally used as a remedy for insomnia and anxiety. The herb contains alkaloids such as californidine and protopine, which have mild sedative properties. California poppy can be consumed as a tea or taken in supplement form to support better sleep.

9. **Skullcap**: Skullcap is a flowering herb native to North America that has been used in traditional medicine to promote relaxation and alleviate anxiety. The herb contains flavonoids such as baicalin, which have been shown to have anxiolytic effects. Skullcap can be consumed as a tea or taken in tincture form to support restful sleep.

10. **Kava Kava**: Kava kava is a plant native to the South Pacific that has been used for centuries in traditional ceremonies for its sedative and anxiolytic properties. The herb contains compounds called kavalactones, which have been shown to have relaxing effects on the central nervous system. Kava kava can be consumed as a tea or taken in supplement form to promote relaxation and improve sleep quality.

Incorporating these top 10 herbs into your bedtime routine can provide natural support for better sleep without the side effects associated with pharmaceutical sleep aids. Whether consumed as teas, supplements, or essential oils, these herbs offer gentle yet effective remedies for achieving the restorative sleep your body needs and deserves.

Posted by Admin in Herbs, Insomnia Remedies, Natural Sleep Remedies, 0 comments
23
Apr
2024

Unveiling the Science Behind Natural Sleep Remedies: What Really Works?

In a world where many struggle to achieve a restful night’s sleep, the allure of natural sleep remedies has captured the attention of countless individuals seeking a solution. But amidst a sea of options, ranging from herbal supplements to lifestyle changes, what truly stands the test of scientific scrutiny? Let’s delve into the fascinating world of natural sleep aids to uncover what really works and why.

At the forefront of natural sleep remedies is melatonin, a hormone produced by the pineal gland that regulates the sleep-wake cycle. Research suggests that melatonin supplementation can be effective in improving sleep quality and duration, particularly for individuals with circadian rhythm disorders or jet lag. While synthetic melatonin supplements are widely available, natural sources such as tart cherries and walnuts offer a more holistic approach to boosting melatonin levels.

Another natural remedy gaining traction is valerian root, a flowering plant native to Europe and Asia. Valerian has been used for centuries as a herbal remedy for insomnia and anxiety, with studies indicating its potential to improve sleep latency and quality. The exact mechanism of action remains unclear, but valerian is believed to enhance the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and tranquility.

Chamomile tea, revered for its calming properties, is another popular choice among those seeking natural sleep remedies. This gentle herb contains apigenin, an antioxidant that binds to receptors in the brain, exerting anxiolytic and sedative effects. While research on chamomile’s efficacy as a sleep aid is ongoing, many individuals report experiencing a sense of calm and relaxation after consuming chamomile tea before bedtime.

Essential oils, extracted from plants and renowned for their therapeutic benefits, have also emerged as promising allies in the quest for better sleep. Lavender oil, in particular, has garnered attention for its ability to promote relaxation and reduce anxiety. Inhalation or topical application of lavender oil has been shown to improve sleep quality and reduce insomnia symptoms, making it a valuable addition to the arsenal of natural sleep remedies.

In addition to botanical remedies, lifestyle modifications play a pivotal role in optimizing sleep health. Regular exercise, for instance, has been linked to improved sleep quality and reduced incidence of sleep disorders. Physical activity helps regulate circadian rhythms, promotes relaxation, and reduces stress – all of which contribute to better sleep.

Furthermore, creating a sleep-friendly environment can significantly enhance the efficacy of natural sleep aids. This entails minimizing exposure to electronic devices before bedtime, optimizing bedroom temperature and lighting, and establishing a consistent sleep schedule. By cultivating a relaxing and conducive sleep environment, individuals can maximize the benefits of natural sleep aids and achieve more restful nights.

In conclusion, the science behind natural sleep remedies offers a wealth of promising options for those seeking to improve their sleep quality and overall well-being. From melatonin and valerian root to chamomile tea and essential oils, nature provides a rich tapestry of remedies to support healthy sleep patterns. By understanding the mechanisms of action and incorporating evidence-based practices into daily routines, individuals can harness the power of natural sleep aids to enjoy rejuvenating and restorative sleep.

Posted by Admin in Insomnia Remedies, Natural Sleep Remedies, 0 comments
11
Aug
2017

Natural Sleep Remedies

Natural Insomnia Remedies TincturesIf you’re suffering from insomnia and are trying to avoid prescription sleep medication, here’s a roundup of all the natural sleep remedies that I can find. I’ve put them all in one place for ease of reference. I’ll be posting more in-depth reviews of the ones I’ve tried in the next few days, so be sure to look out for those.

Also, check out my new article series on How I Overcame Insomnia in 10 Steps which details exactly how I broke my bad sleeping habit and got back on track.

Bear in mind that different people react differently to different natural remedies. What works for you may not work for someone else, and vice versa. Try to address other aspects of your sleep hygiene in addition to taking natural sleep remedies – try not to nap during the day, for example, and limit your use of tablets or mobile phones an hour or two before you go to bed.

You should always speak to your doctor before trying a new supplement or herbal remedy.

Natural Non-Herbal Supplements

Melatonin

Melatonin is the hormone in humans which promotes sleep. It is regulated by the hypothalamus in the brain in a 24-hour cycle known as the Circadian Clock. The production of melatonin usually increases in the evening, peaks in the middle of the night, and decreases again in the early morning. Melatonin supplements are available over the counter in health food shops and can be used to treat insomnia, circadian rhythm sleep disorders, jet lag, shift work sleep problems, SAD (seasonal affective disorder) and cluster headaches.

The key to taking melatonin is dosage and timing. You may need to experiment a little before you find the right dose and timing, but most guides will tell you to take it an hour before bed time. Side effects can include drowsiness (!), low body temperature, feeling groggy in the morning, vivid dreams.

Melatonin is not sold over the counter in the UK. This is because it is considered a prescription drug. You may be able to find it online at non-UK websites.

Magnesium

Magnesium is a commonly occurring natural mineral found in many of our foods, and is essential for health. Magnesium supplements are beneficial to everyone since it supports general health and works alongside Calcium and Vitamin D in strengthening bones, but it also helps to relax the nervous system and is often used alongside other supplements to help with insomnia.

See this article on Vitamins and Minerals for more detailed information about supplements.

I take a Calcium and Magnesium supplement daily to help with sleep, and I’ve been genuinely surprised in the past year I’ve been taking them how much they have positively affected my insomnia. They are not a quick fix, but over time your sleep will improve. 

5-HTP

5-HTP is a naturally occurring chemical which is a precursor of serotonin, and increases the production of serotonin in the brain. So far studies have shown it to be beneficial for treating depression, and there is anecdotal evidence that it could help with insomnia as well, however not enough studies have been undertaken to prove this. Side effects can include vomiting, diarrhoea, heartburn, stomach pain, and muscle spasms.

You can find a 5-HTP supplement here. 

Herbs – Stronger Sedative Insomnia Remedies

Valerian

(tea, tincture or capsules)

This is the most common herbal remedy used to treat insomnia and sleep disruption, as well as anxiety. The herb smells and tastes like stinky feet, so try to get the capsules if you can, however the tincture is much more powerful. Some people report building up a tolerance to the herb after a few weeks. A minority of people find that valerian worsens their insomnia, if this happens to you, discontinue use and try another one of these herbs.

Here’s a good Valerian Root supplement. I prefer the capsules since I don’t like the taste of the tea. 

California Poppy

California Poppy Sleep Remedy

California Poppy

(tea or tincture)

Another good herb for sleeplessness, restlessness and anxiety, also for digestive problems. Safe for children.

Try a California Poppy tincture.

Magnolia Bark

(capsules)

Promotes drowsiness by lowering cortisol levels. Not suitable for babies or pregnant/nursing women.

Magnolia Bark supplements are available here. 

Passion flower

(tea or tincture)

Helps to prevent waking during the night. Does not cause grogginess in the mornings. Safe for children, and can be taken in large doses and over long periods.

Passion flower is available as a Tincture and also as a Passion Flower Extract tablet. 

Hops

(tea or tincture)

Fast acting sedative for insomnia, anxiety, digestive problems and sleep disruptions. Not suitable for children under 2 or pregnant women. Hops pillows can also be used to help insomnia.

Hops also works best in a tincture. 

St John’s Wort

(tincture or capsules)

Can relieve chronic insomnia and mild depression. Increases sensitivity to light. Can interact with some prescription medications, check with a doctor before using.

St John’s Wort is widely available as a capsule. 

Herbs – Mild and Calming Remedies

Wild Lettuce

(tincture)

Calming, gentle relief of nervousness, restlessness and anxiety. Safe for children. Try Wild Lettuce Tincture. 

Catnip

(tea or tincture)

Gentle anxiety relief. Related to Valerian, so acts in a similar way. Not just for cats! Just make sure you find an extract or tincture intended for human use. 

Chamomile Flowers

Chamomile Remedy

Chamomile

(tea or tincture)

Gentle relief for insomnia, anxiety, restlessness and digestive problems. Safe for children.

Chamomile tea is widely available in supermarkets as it is one of the most popular and well known herbal teas. I love Pukka brand Chamomile tea. 

Kava kava

(tea, tincture or capsules)

Kava kava can be taken as a tea or tincture, or in capsules. It has a similar drowsy effect to alcohol.

A word of warning though, it can affect your liver if taken too often, so people with liver disease should avoid it. It has now been banned in the UK:

https://www.gov.uk/government/publications/list-of-banned-or-restricted-herbal-ingredients-for-medicinal-use/banned-and-restricted-herbal-ingredients

Since Kava kava tea is no longer available, you could substitute Ashwagandha (see below) which is similar. 

Ashwagandha

(Tea, tincture or capsules)

Ayurvedic herb. Not a sedative, but relaxes and energises the mind. Lowers cortisol levels. Safe for children. Interacts with some prescription sedatives and antidespressants, so check with your doctor before you take it. 

Not everyone loves the flavour taken as a tea, but ashwagandha capsules are widely available. 

Lavender

(essential oil, inhaled)

Works best as aromatherapy, use drops of the essential oil in the bath, on your pillow, or in an essential oil burner or diffuser. Lavender pillows can also be used.

Some people love lavender, others hate it. But if you like it, it’s a great scent for helping you unwind and relax. Try this Lavender Essential Oil. I use this one in my diffuser regularly. 

Skullcap

(Tea or tincture)

Gentle sedative, promotes relaxation. Skullcap Tincture is available here.

Teas

An herbal tea is made simply by steeping the dried herbs in boiling water for a few minutes, then straining and drinking. Some herbs use the roots of a plant, such as valerian, which need to be boiled on the stove for around 15 minutes rather than just steeped, to release all the active compounds from the woody root. Others using the leaves or flowers can be steeped for less time.

Teas can be made in bulk in large containers, and stored in the refrigerator for up to three days. You can drink teas plain, or sweetened with honey or stevia, or with milk/non-dairy milk.

Tinctures

These herbs can be grouped together in a tincture to take advantage of their slight differences in actions. For example, skullcap, chamomile and catnip make a gentle, calming tea suitable for settling the nerves during the day. While a tincture made from valerian, California poppy, hops and passion flower is a stronger sedative to promote drowsiness at bed time and deeper sleep.

Making tinctures takes a while but is very easy and rewarding to do, since you can pick and choose the herbs that suit you and exclude those you don’t like. However, if you prefer to buy ready-made tinctures, check the ingredients before purchasing. Many of the ‘herbal’ products sold in the big name health food shops such as Holland & Barrett contain low strength popular herbs like lavender and chamomile, but there are a few better quality ones with stronger herbs selected by real herbalists.

If there is interest in herbal teas and tinctures I’ll put up some recipes and tutorials for how to make them. I’ve made a few tinctures, creams and balms over the years and would like to share my recipes.

Disclaimer: I’m not a doctor, nor do I claim to be. Check with a doctor before taking any herbal supplements as some of them can interact with prescription medications.

Posted by Admin in Insomnia Remedies, Natural Sleep Remedies, 0 comments