Getting a good night’s sleep is essential if you want to enjoy optimal brain function, and it has benefits for your long-term health as well.
According to a review of scientific literature on sleep, getting a good amount of sleep is important for:
- Attention
- Vigilance
- Working memory
- Long-term memory
- Decision-making
Sleeping well can also help to prevent health problems like high blood pressure, diabetes, obesity, depression, heart attack, and stroke.
Insomnia is more common than you think
In our modern-day world, most of us would like to get more sleep than we do. Hectic lifestyles keep us burning the candle at both ends and blue-light from screens often tricks our brain into thinking that it’s daytime when it’s really time to wind down for the night.
According to the National Sleep Foundation, 30% to 40% of adults suffer from insomnia occasionally and 10% to 15% have difficulty sleeping long term. Imagine how much more brain power we would all have if we got more sleep!
Natural remedies can help
There are several therapies and supplements available to help with sleep, including the following four herbal remedies. These natural remedies are generally safe and are easy to obtain. Seek medical advice before consumption if you have allergies to particular plants or are pregnant or breastfeeding.
Valerian Root (Valeriana officinalis)
Valerian is a herb that grows natively in Asia and Europe and is often used to treat symptoms of anxiety, depression, and menopause. It is also used in Europe and the U.S. as the number one natural remedy to help with falling and staying asleep.
You can buy valerian root as a plant, cut herb, herbal extract, capsules, tablets, or tea, and it often comes in combination with other herbs that are thought to promote restful sleep. The general recommendation is to use valerian as a short-term solution rather than a long-term strategy.
How effective is valerian root?
A review of 16 studies showed that taking 300-900 mg of valerian right before going to bed might improve the user’s perception of their sleep quality. However, no studies involving valerian root have taken objective or quantitative measurements, such as brain waves or heart rate.
On the upside, valerian seems to have few side effects. In some adults, it can cause mild dizziness, but that’s about all. If you are pregnant, breastfeeding, or take other medications, it’s best to seek medical advice before taking valerian—if you’re seeking to take it long term.
Chamomile
Chamomile is one of the most well-known and well-loved herbs on earth. There are two main types of chamomile—German Chamomile (Chamomilla recutita) and Roman Chamomile (Chamaemelum nobile)—with Roman chamomile being known as the best for sleep. This common herb is easy to grow in your garden in most climates.
Chamomile appears to be one of the safest remedies for restful sleep, as it has no known side effects and is safe for children. The only people who might need to be cautious when using chamomile are those who have a sensitivity to ragweed, chrysanthemums, or flowers in the Compositae family, like daisies or sunflowers. If you have a sensitivity to these, you may want to consult an allergist before taking Chamomile.
How to take chamomile for sleep:
To try this herbal remedy, take a cup of chamomile tea in the evening to help you relax and wind down. If you want to drink chamomile tea throughout the day as a general relaxant or anti-inflammatory, you can go right ahead as it won’t make you drowsy. To enjoy the benefits of chamomile in the evening, you can also add chamomile to your bath, take chamomile as a herbal extract (under professional guidance), or inhale the fragrance of chamomile essential oils.
Kratom (Mitragyna Speciosa)
Kratom, like chamomile, is believed to help promote restful sleep and relaxation during bedtime. This Southeast Asian herb which is a relative to the coffee plant comes from tropical evergreen trees found all over Indonesia, Malaysia, Myanmar, and Papua New Guinea. As a member of the opioid family, kratom contains a high amount of the alkaloid, 7-hydroxymitragynine which is said to produce a general sense of comfort like sitting next to a warm fireplace wrapped in a fuzzy blanket.
Kratom strains that are best for sleep:
Kratom is known for promoting restful sleep and relief from insomniac tendencies; however, with so many different strands, colours, and forms, it can be difficult for first-time buyers to understand which kratom strain is best for them. Generally speaking, main people who struggle with sleep find Red Vein kratom to be extremely helpful. Coming in a variety of forms from Thai Red to Red Vein Borneo, Horned Red and Red Vein Bali, Red Vein kratom is said to help with reducing stress, lessening chronic pain, and promoting a sense of ease that allows users to drift off into a peaceful sleep.
Lavender (Lavandula angustifolia)
Our final herb for promoting restful sleep is the sweet-scented lavender. This Mediterranean herb is easy to grow in the garden and provides much-needed habitat for useful pollinators like the bee. As opposed to the other herbs for sleep that we’ve looked at in this article, lavender is most helpful when the fragrance is inhaled rather than ingested as a tea or tablet.
It really works!
Studies have shown that inhaling the fragrance of pure lavender essential oil can improve the quality and depth of sleep, especially in postpartum women who need as much sleep as they can get. Aromatherapy with lavender oil is considered safe, but people with a sensitivity to lavender should exercise caution. Always use pure, high-quality lavender oil from a trusted source, or make your own at home.
Here are some ways to incorporate lavender oil into your bedtime routine:
- Add a few drops of lavender oil to your bath
- Rub a small amount of lavender oil on your temples and wrists before bed
- Put a few drops of lavender oil on your collar and pillow before bed
- Sprinkle some drops of lavender oil on a tissue and place it beneath your pillow
- Infuse lavender oil in your room overnight, especially between 11 pm and 12 pm
- Use a diffuser that emits a fine spray of water and lavender oil while you sleep
- Place a bowl of fresh lavender flowers in water next to your bed
Aside from herbal teas, supplements, and aromatherapy, there is a lot you can do in terms of lifestyle changes to improve your sleep. To learn more about sleep techniques and strategies, check out these simple sleeping tips and 5 Proven Tricks That Will Calm Your Mind.
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Author: Tess DiNapoli
Tess DiNapoli is an artist, freelance writer, and content strategist who writes for Kratora about developments in herbal remedies. She has a passion for yoga and often writes about health and wellness, but also enjoys covering the fashion industry, collaborating with industry insiders and designers, getting insight on the latest trends.