You want to do something about your insomnia and are looking for natural sleep aids? Then you've come to the right place! Less stress, no coffee, no energy drinks and also no alcohol consumption: Everyone knows the classic Tips for better sleep and knows what not to do before going to bed. But even if you do without these things, many people still have difficulty falling asleep in a relaxed manner or sleeping restfully through the night.
So how can we promote sleep quality in a targeted manner? Fortunately, there are one or two home remedies in the plant world that can help us humans to a healthy sleep can help.
In this article, I would like to introduce you to the most helpful and effective natural remedies for better sleep. Let's go!
Here you can find a short overview in advance:
- Valerian
- Cannabidiol
- Hops
- Jasmine flowers
- Passionflower
- Nuts
- St. John's wort
- Lavender
- Vanilla
- Melissa
Notice: This article is not a substitute for medical advice, but merely provides general ways to improve sleep quality using herbal agents. Please consult your doctor if you feel unwell or want to prevent health problems with medical care.
1. valerian
Valerian is one of the time-tested, natural remedies for easier falling asleep and against restlessness and difficulty falling asleep. No wonder! The natural agents in the roots of the plant, which grows up to 1.50 meters, develop a sedative effect. Valerian acts on the GABA system (γ-aminobutyric acid, GABA for short) and has an anxiety-relieving, sleep-promoting effect on the brain.
You can benefit from the effect of the herb, for example, in the form of oils, teas or even capsules, dragées and tablets.
Here you can get them and try them out directly:
2. cannabidiol
Cannabidiol is a natural active ingredient extracted from female hemp. Unlike the cannabinoid THC, however, it does not have an intoxicating effect, but rather antispasmodic, analgesic and anxiety relieving.
Accordingly, it is also frequently used against stress, anxiety or chronic pain - common causes of sleep problems. In addition increases Cannabidiol fatigue before bedtime and thus creates the basis for a good night's sleep.
It is advisable, CBD in drop form* to be taken about an hour after dinner and increase the dosage only slowly.
3. hops
Hops are also a plant of the hemp family. The hop cones of the female flower contain the Bitter substances, plant pigments and essential oils are able to have a positive influence on the sleep-wake rhythm of the human body. And without a "hangover effect" the following day, as is so often the case with chemical sleeping pills.
The natural active ingredients in hops act calming and sleep inducing - and are often used in combination with other natural sleep aids, such as valerian.
Positive effect on your sleep, for example, should have the consumption of a Hop Blossom Steeping Teas* Impact.
Good to know: In beer, in combination with alcohol, hops also make you fall asleep faster - but sleep quality ultimately suffers, among other things, from the urge to urinate and inner restlessness.
4. Jasmine flowers
True jasmine belongs to the olive family and also serves as a natural remedy for better sleep. Because the wonderful scent of the flowers unfolds a anxiety-relieving, aggression-dampening and calming effect.
It is advisable that you get another brew warm jasmine teabefore you go to bed. However, you can also improve the quality of your sleep by taking a few drops of Jasmine flower oil on the pillow drizzle.
Here you will find both the tea and the oil:
Tip: I have also given you another detailed article with soothing teas compiled for you. I am sure that you will find useful tips there as well.
5. passion flower
The flowers and leaves of the passion flower can also serve as a natural sleep aid. They calm the nerves, relax, lower blood pressure and counteract the sleep killer "inner restlessness"..
You can, for example, in the form of a Teas or by taking Capsules benefit from the active ingredient of passionflower for easier falling asleep and deeper sleep.
You can get both here:
6. nuts
Nuts are extremely rich in nutrients and many of them also make you tired. This is partly because they valuable minerals such as magnesium, which are good for the muscles and ensure a more peaceful sleep.
The amino acid tryptophan is particularly important because it helps your body produce the sleep hormone melatonin. Accordingly, for example Cashew nuts, peanuts, almonds and hazelnuts pretty useful snack before the night's rest.
Good to know: There are of course many other foods that support your sleep. For example, whole grain products, bananas or dates should also help!
7. st. john's wort
St. John's wort is a natural remedy for better sleep, because it helps the mental regeneration and counteracts inner restlessness. Its effect is to influence neurotransmitters such as serotonin, for example, which again important for the production of the sleep hormone melatonin is.₁
You can use the active ingredients of the plant, for example, as a in oil, capsule or tea form to increase the quality of your sleep.
You can get them all here:
8. lavender
A very popular, natural remedy for falling asleep, is the real lavender. Scents and oils develop an anxiety-relieving, calming and sleep-promoting effect. This is provided by the natural substances Linalyl acetate and linalool, with its fresh, lily of the valley-like smell.
You can benefit from the natural active ingredients of lavender in many ways. For example, prepare yourself a warm lavender tea or simply drip a few drops into your skin. Lavender oil on the pillow. Just as well you can directly get a small lavender pillow buy that you put near your pillow.
Here you will find the appropriate source of supply:
Tip: Also effective is hanging a bouquet of lavender in your bedroom or rubbing some flowers and leaves before bed.
9. vanilla
The spice is obtained from the fermented capsule fruits of the orchid genus Vanilla of the orchid genus Vanilla. The aroma of vanilla serves as a natural sleep aid, as it has a relaxing and calming effect. With ground vanilla beans you can, for example, spice up your evening drinks or meals and benefit from the natural sleep aid.
Just as well you can use this vanilla oil* a kind of Aromatherapy make and then fall asleep much better.
10. balm
Another, of many herbal, sleep-inducing home remedies, is lemon balm or lemon balm. Its essential oil unfolds a calming effect and can thus, among other things, help against nervousness and anxiety and thereby also help you fall asleep. This is mainly due to the fact that the natural active ingredients of lemon balm prevent the already mentioned degradation of the neurotransmitter GABA in the brain.₂
A warm lemon balm tea before the night's sleep or a few drops of lemon balm oil on your pillow can work wonders.
You can get both here:
Tip: Do you already know how you're going to get your Bedroom healthy and sleep friendly furnishings? In the linked article you get helpful tips!
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Sleep disorders10 € -
The big book of sleep13 €
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The sleep good book18 €
Use natural sleep aids for easier falling asleep and a restful sleep!
As you can see, there are numerous, Natural alternatives for chemical sleeping pillswhich are not expected to cause any serious side effects. Whether valerian, CBD, jasmine flowers, lavender or lemon balm - this list could be continued. Eucalyptus or magnolia bark, for example, are also said to promote sleep quality.
I think that you now know the most important and effective home remedies for sleep disorders and can use them specifically. As an ideal complement to this post, I would like to conclude with the Book sleep disorders - Sleep better and wake up refreshed with fragrance medicine* by Maria L. Schasteen.
Do you have any questions, suggestions or further recommendations to optimize sleep in a natural way? Then I look forward to your comment.
Sleep well,
PS.: In the next blog articles you will find out which Plants for the bedroom are suitable and how you can Generally furnish and use bedrooms as sustainably as possible.
References:
₁ Bennet DA Jr, Phun L, et al. Neuropharmacology of St. John's Wort (Hypericum). Ann Pharmacother. 1998 Nov;32(11):1201-8.
₂ J. Cases, A. Ibarra, N. Feuillère, et al. (2017): Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances, available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230760. [29.12.2022].
