Why herbs for Insomnia?
Insomnia is the most common sleep disorder. Like food, air, and water, the body needs sleep too, an average of seven to eight hours per day is necessary for each person. Almost women (in the age of menopause), patients, and people who smoke and drink alcohol are suffering from insomnia. Insomnia influences the energy of the body, health, and quality of life. There various ways to tackle disorders. Using natural sleep remedies is a safe way. Using herbs for sleep as well as herbs for Insomnia is one of the best ways to sleep well. You can use such medicinal plants in different forms like using tea to help sleep or sleep aid tablets and the best sleeping pills that contain herbs ingredients. Also, you can use these products over the counter sleep aid products.
Types of insomnia
1- Acute insomnia (short term)
Often results in the effects of stress or dangerous incident and lasts for a few days or weeks.
2- Chronic insomnia (long-term)
often occurs during times of stress or life changes and lasts one month or longer.
Symptoms of insomnia
- Having difficulty in sleeping at night
- Repeatedly waking up during the night
- Waking up early in the morning and not going to sleep during the day
- Feeling of lethargic and tired immediately after waking up
- Irritability, depression, and anxiety
- Lack of concentration and continuous forgetfulness
- Increase in personal mistakes and making accidents
- Having stress about sleeping
The main reasons of insomnia
Different reasons such as mental or physical illnesses, unhealthy sleeping habits, use of special medications or abusing drugs, etc. may result in chronic insomnia which is fully explained. To treat insomnia the causes should be known.
1- Travel and business plans
The sleep/wake cycle in a full day has a specific rhythm, called the biological circadian system. Traveling to other parts of the world that has time difference with your place causes jet lag. Also, night shifts can lead to chronic insomnia.
2- Stress and anxiety
When you always think about negative things like concerning about work, the stressful events of life or illnesses or the death of family or friends and so on, your mind will be active during the night and it causes chronic insomnia.
3- Insomnia and lifestyle
One of the most important causes of insomnia is destructive behaviors and patterns. Without any mental or physical reasons, an unhealthy lifestyle and inappropriate sleeping habits may lead to insomnia by itself. These habits are napping, night shifts of work, inappropriate environment, eating immediately before sleeping, overuse of the computer, video games, cellphones, etc.
4- Overuse of food before sleeping
Eating heavy fatty foods for dinner disrupt your sleep and when you eat heavy dinner, your body needs much mobility for its digestion. Therefore sleeping becomes difficult. In this case, if you lie down acid reflux and heartburn, causes sleep disturbances.
5- Consumption of medication
Medication for allergy, general cold, high blood pressure, heart disease, pregnancy control, asthma, and antidepressant can cause insomnia. You may also continue to have insomnia after some treatments. So if you have trouble sleeping, first you should consult your doctor.
6- Physical and Mental disorders
Some of the physical and mental illnesses in addition to other symptoms lead to insomnia. These include:
- Nasal Allergies
- Stomach and esophagus problems
- Nervous problems
- Chronic Pain
- Back Pain
- Heart illnesses
- Endocrine problems
- Restless Leg syndrome
- Sleep Apnea
7- Excessive consumption of caffeine, nicotine, and alcohol
Caffeine and nicotine found in tea, coffee, and cigarette are stimulant substances. Overuse of them causes sleep disturbances and hurts the body. The consumption of alcohol can also cause short sleep that causes insomnia during the night(1).
As time goes on and the age increases, the duration of sleep becomes shorter(2), the insomnia compensation becomes less, and overnight awakenings become more. Here are some of the reasons:
- With aging, the effect of sleep on fatigue decreases.
- Physical activity decreases so the required sleep decreases.
- By increasing age, pains such as arthritis or back and spine problems increase and cause sleep disturbances.
- As age increases, the number of medications taken increases and leads to insomnia.
Ways to treat insomnia
As aforementioned, one of the main causes of insomnia is destructive behaviors and patterns. Also, regular behaviors and patterns can help to cure insomnia and lead to a comfortable sleep.
- Regular daily activities help you sleep well.
- Avoid self-treatments, especially medication.
- Have a regular sleep-wake schedule.
- Avoid caffeine, alcohol, and nicotine and daily nap.
- Avoid eating heavy, high-fat foods at night.
- Provide a quiet sleeping environment.
- Take a warm shower and listen to soft and smooth music in case of insomnia.
Best Herbs for sleep; amazing herbs for insomnia
Herbal treatment for insomnia is the best alternative to the use of chemical medications. The use of chemical medications leads to addiction and has various side effects. In the following we introduce best herbs for insomnia.
Chamomile tea is very beneficial and has been used for various purposes since ancient times. Chamomile tea is a natural sedative and helps to cure insomnia(3). Also, it is recommended for pregnant women and nursing mothers. Therefore, drinking a cup of chamomile tea before going to bed will help you to have a comfortable and restful sleep and is useful for different ages. Chamomile tea is one of the best over the counter sleep aid products.
Borage flower is sedative and helps in the treatment of insomnia, especially in bilious people. People with high blood pressure should avoid this plant. Borage is better to be used with lemon. Because borage has a warm nature, In combination with lemon, its warmness becomes less. Use this medicinal plant as one of the best herbs for sleep. Borage tea to help sleep is an easy way to use this medicinal plant. Borage ingredients can be used in sleep aid tablets(herbal sleeping tablets).
3- Violet flower
The Violet flower is a plant with many properties. It is used as an herbal tea or violet oil. The Violet flower is sedative and reduces stress and anxiety so it can help to have a restful night’s sleep. Therefore, violet is a natural remedy for insomnia, sleep disorders, and uses in herbal sleeping tablets.
Jujube has many benefits such as sedation, anti-respiratory diseases, Anti-bleeding, blood purifier and it helps to digest. As a tea, it is also recommended for insomnia.
5- Orange blossom
The most important medicinal properties of orange blossom are its effect on the nervous system. Orange blossom can be used as tea, syrup, and essences. Orange blossom essence is one of the best sedative essences, which relieve the body from stresses and is recommended for people who suffer from depression and insomnia.
One of the many properties of cumin is to be an insomnia remedy. Some elements in cumin are hypnotic and may help reduce stress and anxiety. As mentioned many types of insomnia are caused by stress and anxiety. Cumin which is among the herbs for sleep is sedative and helps reduce stress as well as help digest food and help you better quality.
7- lemon balm
Lemon balm, like Valerian, has sedative effects and consumption of it may help to sleep better. Also, in the case of chronic problems, drinking lemon balm tea before going to bed may be useful.
Saffron tea before bed may improve the quality of sleep. It contains magnesium, which relieves the nervous system. Also, Saffron can be considered as an effective substance for the treatment of nervous system disorders. This spice is the best among sedative herbs(4). This spice is one of the best herbs for insomnia. Using Saffron tea to help sleep may be a good choice.
Many types of research confirm that using this herb is effective for reducing the time of fall asleep about 15- 20 minutes as well as help for sleep well and it’s quality(5),(6). Valerian syrup is among natural sleep remedies. Also, you can use Valerian tea to help sleep, and valerian tablets(herbal sleeping tablets) one of the effective sleep aid tablets.
Nutmeg is full of magnesium, which may help reduce nervous tension and stress. This spice has a sedative function and performs as a natural hypnotic. Drinking a cup of warm milk with a little nutmeg powder before bed may help insomnia.
Passiflora or Passionflower has been used as a mild sedative, nervous pain relief, heart beating reduction, a remedy for asthma, and hemorrhoids. Passionflower is a mild anti-anxiety and sedative herb that may provide better sleep for anyone. Passionflower uses in sleep aid tablets and natural sleep remedies. It appears to boost the level of gamma-aminobutyric acid (GABA) in your brain. This compound lowers brain activity, which may help you relax and sleep better(7).