Good sleep is extremely important to our health. It helps our body and brain function properly while giving us the impetus needed to improve our learning, memory and creativity.
Getting enough sleep has also been linked to serious health issues, such as lower risk of heart disease, diabetes, strokes and obesity.
Unfortunately, a large proportion of the population is increasingly suffering from insomnia, poor sleep or poor quality, which may include regular wake-up calls at night.
Certainly good sleep often starts with good sleeping practices and habits. However, for some, this is not enough. If you find that you need extra help getting a good night's sleep, consider trying the following nine sleep-promoting supplements.
1. Valerian
It is a herb that comes from Asia and Europe. Its root is usually used as a natural remedy for the symptoms of anxiety, depression and menopause. It is also one of the most popular herbal supplements in Europe and America.
Short-term intake of valerian root appears to be safe for adults, with minor, rare side effects, such as dizziness.
Thus, it is estimated that adults can try small amounts on their own and for a short period of time use valerian to enhance their sleep.
However, safety remains uncertain for long-term use and in specialized populations, such as pregnant or lactating women.
2. Lavender
Lavender is a plant that can be found on almost all continents. It has typically purple flowers that, when dried, have a variety of household uses. In this case, however, we examine the aroma of the plant, which is believed to enhance sleep.
Several studies show that exposure to a lavender aroma for 30 minutes before we lie down can be enough to improve sleep quality.
This phenomenon is particularly pronounced in those with mild insomnia, especially women and young people.
In addition, a small study in the elderly suggests that lavender oil aromatherapy can be as effective as conventional sleep medications, with potentially less side effects.
3. Chamomile
It is not only lavender naturally that provides soothing essential oils. Our well-known humble chamomile is a popular, harmless and effective flower whose products are basically associated with relaxation. Its oil helps calm the nervous system, improving sleep quality. It also contains an antioxidant called apigenin, which is said to help calm down when we feel our thoughts are overwhelmed. In addition, chamomile tea has traditionally been used to relieve digestive complaints associated with nervous conditions.
4. Passiflora
Passiflora, the 'flower of passion', also known as Passiflora incarnata or maypop, is a popular herbal medicine for insomnia.
The varieties of this flower associated with sleeping improvements are native to North America. Today they are grown in Europe, Asia, Africa and Australia.
The effects that promote the flower of passion flower have been demonstrated in animal studies. However, its effects on humans appear to depend on the form it is consumed. In particular, it seems to offer greater benefits to the body when consumed in the form of tea, rather than as a supplement.
5. Cinnamon
Cinnamon provides a slightly warm, sweet but sugar-free flavor while helping to improve blood sugar levels. Sleep deprivation raises cortisol levels, which can lead to increased rates of insulin resistance, the leading cause of type 2 diabetes. Cinnamon is said to inhibit this insulin resistance while helping to improve glucose tolerance. It can also cope with indigestion, which often ends up keeping us awake at night. So sprinkle some cinnamon over the bowl with yogurt and porridge before bedtime, and let it rest in Morpheus's lap!
For more herbs or mixtures that can help improve your sleep, see three of our suggestions for instant caffeine-free coffee with fruits and cereals, as well as the two herbal mixtures here and here.
By Dr Angel,
Aggeliki Koskeridou
Holistic Doctor – Counseling Psychotherapist
Doctor of Naturopathic Medicine
MSc Health Psychology
insta: dr_aggelikikoskeridou_official