Natural Sleep Aids: The First Stage to Healthier Sleep
Importance Of Sleep
Other than diet, the next major component for overall health optimization and possibly the most important part of peoples daily routine is sleep. A good night of sleep has an extremely exponential effect on one's mental and physical health. Up until recently, the general belief in society was that bad sleep was a side effect of certain health problems and mental disorders.
Scientists have recently discovered and now understand that bad sleep isn’t a result of mental disorders and health issues but could be the leading cause. Current findings have connected sleep health with mental health, cardiovascular disease, obesity, and neurological disorders. This is an extremely important discovery in a society where sleep is sometimes overlooked, taken for granted, or looked at as a weakness. Phrases such as ‘i’ll sleep when I die” or “Sleep is the cousin of death” are very dangerous when considering it is the normal mindset of large amounts of hard-working individuals that sleep is not that important.
Luckily in today’s technological world, scientific research has taken a deep dive into all areas of sleep, whether it be sleeping disorders, irregular sleep patterns, or just a simple bad night of wasted sleep. Finally, the world is starting to recognize just how important and vital good rest is to one's mental capacity and physical well-being. Let’s be honest though, good sleep is not as easy as it sounds and can be hard to come by. Sometimes a lack of sleep is related to stress and anxiety in regard to what the next day has to bring. Simply put, sometimes it’s just hard to fall asleep and even harder to stay asleep.
Top Herbal Supplements For Sleep Aid
Exercise and breathing techniques are great ways to calm bedtime jitters. Sometimes though the solution is as simple as adding a few drops of natural herbal supplements under your tongue or in a tea 20-30 mins before bed to give natural sleep a helping hand. Keep reading below and learn about some of the best natural supplements for sleep, stress, anxiety, calmness, relaxation, and overall mental and physical health. Enjoy!
Valerian Root is one of the most common and frequently used natural supplements for sleep aid and its usage can be traced back to the first century AD. Though there are over 200 species of Valerian the most commonly used one is by far Valeriana officinalis L.This natural herb is one of the first and most researched sleep aids in western society and has been tested in numerous experiments regarding sleep patterns, specifically in sleep latency and quality of sleep.
Individuals who take Valerian root before bed on a consistent basis see improvements in anxiety, stress, and the ability to fall and stay asleep. Though the best participants of Valerian usage are individuals with mild sleep deprivation or unhealthy habits, new research has shown a positive effect of Valerian root on those with mild insomnia. There has also been a huge breakthrough study with Valerian roots effect on people with OCD (Obsessive-Compulsive Disorder) and showed to give people with the disorder some anti-obsessive and less compulsive behavior.
Liquid Extract Execution
What’s interesting about this plant is it tends to work best in liquid extract form, as opposed to powdered or tea form. This is most likely because proper extraction in liquid form preserves all of the beneficial compounds contained in the plant's roots. In addition, the body absorbs liquid extracts much better than capsules or teas, making it overall more effective for noticeable results.
In conclusion, Valerian root is a great addition to your bedtime routine if you’re looking to improve your sleep quality. Recommended use is to take 20-30 mins before bedtime on a consistent basis.
The ancient and trusted Ashwagandha Root (Withania Somnifera), is an Ayurvedic medicinal herb that is widely used in India, Asia, and Europe. Recently Ashwagandha has been revered the world over even though most people don’t realize it has been used for thousands of years.* Ashwagandha is known for its antioxidant properties relieving not just mental stress but also physical stress or soreness.
Ashwagandha is one of the most popular herbal supplements and its common usage for sleep support and mental clarity is becoming more prevalent each day. A study on 400 patients showed a 62% success rate for positive effects on people with insomnia and other sleeping disorders. While there are still questions in regard to Ashwagnasha's direct link to healthier sleep, research keeps showing positive results in healthy individuals.
Effects On Mental Health
One of the most fascinating discoveries dealing with Ashwagandha is its effect on depression and mental health. Scientists have found a direct link between the plant and how it has a positive effect on cortisol levels and stress hormones for both males and females. There has also been new research showing improved performance on cognitive tasks for patients with bipolar disorder and schizophrenia.
In conclusion, Ashwagandha is a fascinating and useful herb that has been used for centuries by a variety of cultures. Adding this herb to your daily routine is a good place to start when looking for ways to improve one's overall mental state and sleep patterns.
Lemon Balm is another widely-used traditional supplement that is made from the Melissa Officinalis plant. This plant is beloved by ancient and current cultures for its sedative properties and has even been used as an antibacterial agent. People that use lemon balm supplements on a consistent basis notice a positive change in their mood and sleep habits.
People using Lemon Balm experiencing stress and anxiety are shown to have positive results on their mood after using the supplement. When a study was done on 20 people who all had insomnia and clinical anxiety, 70% of patients experienced full remission of their anxiety while 85% experienced full remission of insomnia.
Menopause's Side Kick
One of the most promising examples of lemon balm as a sleep aid is when used by women experiencing menopause. When used by women between the ages of 50-60 experiencing sleep issues due to menopause, there was a significant effect on improved quality and duration of sleep, especially when going through hot flushes. The plant has a direct impact on stress and mood and can help calm anxiety which is why women going through menopause have such positive outcomes when using this plant in extract form. It calms their stress directly related to the hormonal changes they are experiencing, which has a positive effect on their overall mood before bed.
Overall Melissa Officinalis is a magical plant, and when Lemon Balm is taken as a daily supplement, people notice huge changes in mood, stress, anxiety, and sleep.
Sleep is one of if not the most important part of each person's day, and has a direct effect on mental health and physical well-being. With that being said, sleep is not an easy task for all of us. Some have a harder time with it than others, while most of us just need some help from time to time. Whatever your situation is, there are plenty of healthy herbal supplements that can be taken to help your mind and body ease into the natural sleep cycle each night.
Whether it’s Valerian Root to sedate, Ashwagandha to destress, or Lemon balm to calm. There is a plant out there waiting to put you to sleep. Click/Read below to find out all of Maxx Herb’s wonderful natural, organic, and potent sleep supplements!
The rule of thumb is to always seek the advice of your doctor or a health professional before taking supplements for energy and better health. Make sure to do your homework, too, before buying herbal supplements. Read available materials on the Internet, as well as possible results of clinical trials for a specific type of herbal remedy.
Some types of herbal supplements being sold out there are substandard and may not contain what they claim to have. Alternatively, they may contain other components that can have undesirable or adverse effects on your health.
They may also possibly interfere with some maintenance or prescription drugs you are taking to treat certain chronic medical conditions such as diabetes.
Herbal supplements for energy and better health can be bought over the counter, in health food stores, or through online stores or catalogs. Make sure you’re only buying from a trustworthy company backed by years of experience to make sure that you are buying a safe product. This is crucial especially if you’re buying over the Internet.
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Choudhary, Bakhtiar et al. “Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults.” Ayu vol. 36,1 (2015): 63-8. doi:10.4103/0974-8520.169002
Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R (2021) Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE 16(9): e0257843. https://doi.org/10.1371/journal.pone.0257843
Qin Xiang Ng, Wayren Loke, Nadine Xinhui Foo, Weng Jun Tan, Hwei Wuen Chan, Donovan Yutong Lim, Wee Song Yeo. A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction. Phytotherapy Research. 2020; 34: 583– 590. https://doi.org/10.1002/ptr.6552
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