7 Herbs for Sleep That Will Help You Rest
Are you tossing and turning, seeking that elusive restful slumber? You're not alone. At Miracle Brand, we understand the quest for a peaceful night's sleep.
Alongside our premium bedding, natural sleep aids like herbal remedies and supplements can transform your bedtime experience. Let's delve into the world of herbs that promise better sleep.
How Do Natural Remedies Work for Sleep?
Understanding sleep's complexity helps us appreciate the role of natural remedies in enhancing sleep quality. Serotonin, often referred to as the “feel-good” neurotransmitter, is crucial in maintaining mood balance and plays a significant role in sleep. Its levels in the body can impact the sleep-wake cycle and overall sleep quality.
Low serotonin levels are often linked to sleep disorders. GABA (gamma-aminobutyric acid), another key neurotransmitter, acts as a natural “nerve-calming” agent. It helps reduce neuronal excitability throughout the nervous system, promoting relaxation and sleep.
Herbs that support these neurotransmitters' functions can be effective sleep aids. For instance, lemon balm increases GABA levels, helping to calm the mind and body.
Furthermore, certain herbs have been shown to influence the circadian rhythm, our internal body clock that regulates sleep. For example, chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain, potentially initiating sleepiness and reducing insomnia.
But which herbs can you look to for sleep help? Keep reading to find out.
1. Chamomile
Chamomile transcends its reputation as a soothing herbal tea, holding a revered place in herbal medicine. Its efficacy in inducing sleep and reducing anxiety is not just folklore. It's supported by scientific research.
Chamomile contains compounds like apigenin, which bind to benzodiazepine receptors in the brain. This interaction is similar to how certain sleep medications work, but chamomile does it gently, without the risk of dependency or adverse side effects. A cup of chamomile tea before bed can do wonders for your bedtime routine.
Chamomile's impact on sleep isn't limited to its sedative properties. It also plays a role in supporting overall sleep quality.
Regular consumption of chamomile has been linked to reduced instances of nocturnal awakening and an increase in daytime functioning. This makes it not just a sleep inducer but a promoter of restful sleep. For those wary of pharmaceutical sleep aids, chamomile offers a natural, effective alternative.
2. Valerian Root
Valerian root, often hailed as a sleep-inducing superstar, has a rich history dating back to ancient Greece and Rome. Its use in Europe as a remedy for insomnia and anxiety is well-documented.
Valerian contains several compounds that help to soothe the nervous system and promote relaxation. These include valerenic acid, isovaleric acid, and a variety of antioxidants.
What makes valeriana officinalis particularly appealing is its ability to improve the quality of sleep. Unlike some over-the-counter sleep aids that can leave you feeling groggy the next morning, valerian often does not result in significant drowsiness or sleep inertia. This makes it a preferred choice for those seeking a natural way to improve their sleep without disruptive side effects.
3. Passionflower
Passionflower, scientifically known as Passiflora incarnata, has been extensively studied for its efficacy in helping to address insomnia and anxiety. It increases GABA levels in the brain, a neurotransmitter that reduces brain activity, allowing for a more relaxed and peaceful state of mind. This is particularly beneficial for those who struggle with racing thoughts or anxiety at bedtime.
4. Lemon Balm
Lemon balm, or Melissa officinalis, complements passionflower with its own unique properties. It has been used since the Middle Ages for its calming effect, particularly in soothing stress and sleeplessness.
Research shows that lemon balm can significantly improve sleep quality, especially when combined with other calming herbs like valerian root. The herb’s mild relaxing effect gently eases the body into a restful state, making it easier to fall and stay asleep.
5. Ashwagandha
Ashwagandha, also known as Withania somnifera, has a storied history in Ayurvedic medicine and is revered for its adaptogenic qualities. Adaptogens are a unique class of herbs that help the body resist stressors of all kinds, whether physical, chemical, or biological.
Ashwagandha's ability to soothe stress is not just anecdotal; several studies have demonstrated its efficacy in lowering cortisol levels, the body's stress hormone. This stress reduction is crucial for a good night’s sleep, as high cortisol levels can significantly disrupt sleep patterns.
Ashwagandha also supports overall body balance by regulating the adrenal glands, which in turn helps in normalizing sleep patterns and overall well-being. This makes it an ideal herb for those who experience stress-related sleep disturbances.
6. Lavender
Lavender oil is often the star in the world of sleep-inducing aromatherapy, but it's not the only essential oil that can help pave the way to dreamland. Lavender’s efficacy in promoting relaxation and sleep is well-documented, with its calming scent known to decrease heart rate and blood pressure, potentially putting you in a state more conducive to sleep.
Lavender oil can be used with these herbal solutions to create a serene bedtime atmosphere, further aiding in falling asleep and achieving deep sleep.
7. Bergamot, Sandalwood, Ylang-Ylang
Beyond lavender, other essential oils like bergamot, sandalwood, and ylang-ylang also have properties that can aid in sleep. Bergamot oil, for example, is known for its calming effect and ability to alleviate stress and anxiety.
Sandalwood’s rich, woodsy aroma has a grounding effect, which can be helpful for those who have sleep problems due to an overactive mind. Ylang-ylang, with its sweet, floral scent, is another excellent choice for promoting relaxation and combating insomnia.
Using these essential oils in a diffuser, as a spray, or even in a warm bath before bed can create a serene atmosphere in your bedroom. When coupled with the luxurious comfort of Miracle Made® bedding, these scents can significantly enhance the quality of your sleep, helping you wake up refreshed and rejuvenated.
What Changes Can You Make To Promote Better Sleep?
Improving your sleep encompasses more than just finding the right herbal remedies. Ensuring your sleep environment is well-designed to help you achieve a restful night’s sleep can also work wonders.
This is where our top-notch bedding can help deliver you to dreamland. Our Miracle Made® Comforter, for instance, is made from our unique Miracle Clean & Cool™ fabric and infused with silver.
It offers a luxurious 300-thread count that feels sumptuous against your skin and helps maintain the perfect temperature throughout the night. This innovative approach ensures that issues like overheating, which can disrupt your sleep cycle and impact the quality of your rest, are mitigated.
In addition to simply upgrading your bedding, upgrading your laundry habits can also deliver cleaner, fresher-feeling sheets to support relaxation. Miracle Made Laundry Detergent Sheets offer an effective, environmentally conscious cleaning solution. These sheets, formulated with powerful, natural ingredients, deliver a deep clean that’s gentle both on your bedding and your skin.
To finish off your laundry, dryer sheets infused with relaxing essential oils and herbs like the ones we’ve mentioned can add a soothing, aromatherapeutic element to your bedding.
The Bottom Line
In our journey toward restful sleep, herbs can be powerful allies. These natural sleep aids, ranging from chamomile to ashwagandha, offer a world of benefits for those seeking better sleep.
Alongside maintaining sleep hygiene and choosing the right bedding — like our Miracle Brand products — these herbs can help you achieve the deep, restorative sleep your body and mind crave.
Sources:
Gamma-Aminobutyric Acid (GABA) | Cleveland Clinic
Effect Of Santalol On The Sleep-Wake Cycle In Sleep-Disturbed Rats | National Library Of Medicine
