More than 150 million adults suffer from sleep-related disorders across the developing world. Insomnia can be defined as a disorder and a symptom of an underlying condition. Sustained sleeplessness could lead to a variety of medical, psychiatric, interpersonal, and societal consequences.
There are three types of insomnia: transient, acute and chronic insomnia. The symptoms include the inability to fall asleep and difficulty to go back to sleep. Other symptoms include wakefulness in the night, irritability, anxiety and daytime sleepiness.
Although this condition can be managed by sleeping pills, it’s not recommended by doctors. Most health experts warn that sleeping pills could lead to various illnesses, substance abuse, and even fatal overdose. If you are suffering from insomnia and you want to treat this condition using herbs, here are our recommendations:
Wild lettuce is renowned for its sedative effects. It works similarly like opium, inducing deep, relaxing sleep. Wild lettuce is traditionally used to treat anxiety and joint pain. But it can also work as a natural sedative. Just take around 30 to 120 milligrams of wild lettuce supplement before you sleep to achieve the best results.
Ever wonder why beer lulls you to sleep like nothing else? It’s the hops in your favorite brew that induce sleep! Hops are the female flowers of the hop plant, they are used in brewing beer. The flowers give the beer its distinct tangy, bitter flavor. Hops extract works as a mild sedative too. In fact, it’s traditionally used to treat anxiety and insomnia. Instead of drinking beer, take 30 to 120 milligrams hops supplement before you go to bed.
When sleep won’t come, it’s time to bust out the essential oils. Studies found that lavender promotes deeper, more satisfying sleep. You can find lavender oil in most aromatherapy and wellness stores. Get a spritzer bottle and fill it with water. Add several drops of lavender oil and mix well. Spritz the solution on your pillow before you sleep. Soon you will be transported to dreamland.
Valerian is a medicinal plant used to treat insomnia throughout Europe. Studies show that valerian can increase deep and rapid eye movement (REM) sleep. The herb contains valepotriates. These compounds are potent muscle relaxant. Valepotriates have sedative effects as well. Although all parts of the plant contain valepotriates, the chemical is concentrated in the roots.
Just like lavender, chamomile relaxes the muscles and calms a weary mind. And there are scientific evidence that show how effective chamomile is in inducing sleep. Researchers at the University of Pennsylvania found that chamomile can induce sleep better than a placebo. They gathered 57 patients with generalized anxiety disorder. Then, they divided the participants into two groups. The first group was given chamomile tea before sleeping and the other group a placebo. After two months of tracking, the group given chamomile tea saw fewer symptoms of anxiety.
Do not underestimate the power of warm milk. Drinking a warm glass of milk before retiring to bed is an excellent way to prevent sleepless nights. Research shows that milk contains tryptophan. This chemical eases the brain to go into sleep mode. It also relaxes the muscles and calms the mind.