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Herbs for Sleep: Which Natural Botanical Solutions Can Help You Sleep?

If you’re feeling restless at night and having trouble getting the sleep that you need, keep reading. 

Sleep problems are extremely common. According to OASH (The Office on Women’s Health), one in four women suffers from insomnia, which is one of the most common sleep problems among men and women alike. Sufferers of insomnia chronically have trouble falling asleep each night. 

If you have insomnia or even occasional trouble getting a good night’s rest, you may find yourself up until the early morning tossing and turning, processing troubling thoughts, or trying to find a way to pass the time until the night is over. It’s an incredibly frustrating and uncomfortable condition, and it can have serious negative effects on your life when the sun comes up.

While insomnia can be discouraging and frustrating, there’s hope for anyone dealing with the condition. If you’re struggling to get a good night's sleep, this post is for you. In this article, we’ll be discussing herbs for sleep. 

Herbal supplements have been shown to  be effective in addressing  your sleeplessness and combat sleep disturbances, helping you get the restful sleep you need*. The natural ingredients covered in this post may help to calm and soothe your restless mind, allowing you to wind down, decompress, and start getting that good rest that you deserve. 

Causes of Sleep Problems 

There are plenty of daytime and nighttime factors that can make it tough for you to get the healthy sleep you need. If you’re dealing with poor sleep, the causes listed below may be having a negative impact on your ability to fall asleep and get high-quality rest.

  • Late-night screen time: The blue light that emits from the screens of your devices can disrupt your body’s natural circadian rhythm, signaling to your body that it’s time to stay awake, not wind down and go to bed. That means that if you’re up late staring at a TV, computer, phone, tablet, or other devices, you may be messing with your brain’s sleep-wake cycle.
  • Stress: If you’re constantly feeling anxious and overwhelmed, it can be tough to wind down and take it easy when it’s time for bed. Stressors like work, relationships, financial woes, and everyday responsibilities and obligations can cloud your mind and stimulate your central nervous system while you’re trying to rest at night, leading to problems like nightmares and insomnia.
  • Too much caffeine: Drinking lots of coffee, soda, tea, and other caffeinated drinks in the latter half of the day may disrupt your body’s circadian rhythm. Caffeine is a stimulant, meaning it signals to your body that it’s time to wake up and focus. The stimulating effects of caffeine can be helpful when it’s time to work, but less so when it’s time to rest. As a rule, it’s wise to limit your caffeine intake in the afternoon, as caffeine consumed later in the day may cause sleep problems.

Of course, there are other causes of short-term sleep deprivation such as jet lag that can also be helped in a natural way through natural supplements.

Why Use Herbal Supplments For Sleep? 

Herbal supplements can be considered assleep aids thanks to their overall safety and minimal risk of side effects. Dietary supplements like valerian root, chamomile, and more are all safe for human consumption, and these natural ingredients pose less risk of causing problems when taken as supplements. 

Now, without further ado, let’s discuss some of the best botanical and natural herbal ingredients  for better sleep.

Lemon Balm 

Lemon balm is a lemony-smelling herb that comes from the mint family. Lemon balm has been reported to help with occasional anxiety, stress, difficulty sleeping, and upset stomach*. Interestingly enough, lemon balm is also frequently used culinarily in foods and beverages.

Melissa officinalis (lemon balm) is a cultivated perennial lemon scented herb with widespread use throughout history, dating back to over 2,000 years This traditional herb that has been used for reducing overstimulation of the CNS, anxiety, stress, gastrointestinal disorders and sleep disturbance.

Recent lab based research suggests that low amounts of lemon balm treatment (100mg) may modulate the nervous system through interacting with GABA receptors to enhance mood states. Other phytochemical compounds, such as rosmarinic acid, are thought to have potent anti-inflammatory properties, and may thereby protect tissue damage and support the immune response. 

Either by itself or in combination with other herbal extracts, lemon balm has been investigated in over 100 clinical trials. Early clinical evidence has demonstrated that oral treatment with valerian extract (120mg) and lemon balm (80mg) provided improvements in sleep quality in 98 healthy adults during a 30-day treatment period, with no severe adverse side effects.

Overall, the amount of lemon balm included in the R3SET Unwind product is safe and may elicit calming and immune-enhancing effects*. 

Passionflower

Passionflower (Passiflora incarnata) is cultivated in North America, Southeast Asia, and Australia. It has been traditionally used as herbal medicine and in herbal teas for its sedative and anxiolytic properties. Similar to the pharmacological activity of Ashwagandha, passionflower acts as antagonist of the GABA receptor and lowers excessive stimulation of neural cells, which may help regulate mood, induce sedation and facilitate sleep*.  

The amount of Passionflower included in the R3SET Unwind product and it’s combinatory effect of the other herbal ingredients may support the use of Passionflower for restorative sleep in healthy adults without inducing sedation or impairment*.

Valerian Root

Valerian root is a botanical sleep aid that has been used for centuries. Valerian is an herb native to parts of Asia and Europe, and it has long been consumed for medicinal purposes by the people native to the parts of the world where it grows. 

Valerian contains compounds that have been found to reduce the breakdown of GABA. GABA stands for gamma-aminobutyric acid, which is a neurotransmitter within your brain that plays an important role in the management of stress and anxiety. GABA is often referred to as the “brakes of the brain”, to counteract over activity such as stress and occasional episodes of anxiety*.

Valerian root is considered safe and has minimal potential for side effects. However, it’s important to note that the herb, along with many other natural remedies, has the potential to negatively interact with some prescription medications, including anti-anxiety medicines. 

If you are considering adding valerian root or other botanical sleep aids into your daily routine, make sure to first consult your doctor, especially if you take any prescription medication. While it may be safe to use valerian root alongside your medication, the combination of the two may counteract the positive effects of both.

So, what’s the bottom line on valerian root? It’s considered asafe, natural ingredient that can help to ease feelings of tension and relax your mind at night. Research suggests that the herbal sleep aid is most helpful when taken around 30 minutes before bedtime. 

Chamomile

Chamomile is a flower, which can be dried and steeped in water to make tea. Chamomile tea is a popular nighttime drink – its soothing aroma, mild floral flavor, and golden hue all contribute to its popularity among evening tea drinkers. Chamomile tea is naturally caffeine-free, which makes it an ideal bedtime drink. It’s also delicious!

Many people love chamomile tea because of the serene, relaxed feeling it gives them. This feeling is more than just a placebo – chamomile has some very real calming effects, which make it an excellent botanical sleep aid option.* 

Like valerian root, chamomile has been found to have an inhibiting effect on the breakdown of GABA, that famous neurotransmitter involved in the management of stress and anxiety. As you drink chamomile tea (or after taking chamomile as a supplement), you may find yourself feeling more relaxed and at ease. This may partially be due to the relaxing effects of chamomile, which come as the compound known as apigenin in the tea binds to GABA receptors in your brain.

Taking a chamomile supplement can provide you with a higher concentration of the herb than a standard cup of chamomile tea. However, if you enjoy the taste of an evening cup of herbal tea, you can pair the supplement with some brewed chamomile to create a calming, peaceful bedtime routine. 

As is the case with many other natural sleep aids, it’s recommended that you take your chamomile supplement or drink chamomile tea around 30 minutes to an hour before bedtime. You can also diffuse a chamomile essential oil, or wind down for bed with aromatherapy using lavender oil for an even more relaxing road to improving sleep quality*.

Summary

If you’re struggling to fall asleep at night, natural ingredients like, valerian root, chamomile, passionflower,, lemon balm, and more may help you wind down, relax, and get the rest that you need*. All of the ingredients discussed in this post are included in R3SET’s signature Unwind formula, which is designed to be taken in the evening to help you stay calm and at ease at bedtime. 

By taking R3SET’s Calm capsules during the day and our UNWIND capsules in the evening, you can promote a less stressed, more peaceful life 24/7. Our combination of natural ingredients makes the perfect addition to a strong stress-fighting regimen, which can also include healthy habits like meditation, exercise, and healthy eating.

To learn more about R3SET supplements and their benefits for your body and mind, click here. In addition, to get more in-depth information about the science of stress management, make sure to visit the R3SET blog. There, you’ll find plenty of helpful articles about healthy stress-fighting habits, beneficial ingredients, and much more.

  *These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure or prevent any disease

 

Sources:

https://www.womenshealth.gov/a-z-topics/insomnia

https://www.health.harvard.edu/staying-healthy/bedtime-screen-time-may-reduce-sleep-quality

https://www.sleepfoundation.org/nutrition/caffeine-and-sleep

https://pubmed.ncbi.nlm.nih.gov/25360512/

https://pubmed.ncbi.nlm.nih.gov/21089181/

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/chamomile

https://journals.lww.com/anesthesia-analgesia/subjects/Mechanisms/Fulltext/2004/02000/The_Gamma_Aminobutyric_Acidergic_Effects_of.16.aspx

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/chamomile

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7191368/

https://www.ncbi.nlm.nih.gov/pubmed/30580081

https://journals.lww.com/anesthesia-analgesia/subjects/Mechanisms/Fulltext/2004/02000/The_Gamma_Aminobutyric_Acidergic_Effects_of.16.aspx

https://pubmed.ncbi.nlm.nih.gov/27110643/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5650245/

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