8 Herbs That Can Help You Sleep Better: Chamomile, Valerian, Lavender, Lemon Balm, Passionflower, Magnesium, Melatonin, and GABA
If you're having trouble getting a good night's sleep, you're not alone. According to the Centers for Disease Control and Prevention, about 50-70 million adults in the United States suffer from a sleep disorder. If you're tired of tossing and turning all night, it may be time to try some natural remedies to help you sleep better. One option is herbs, which have been used for centuries to promote sleep and relaxation. Here are some of the best herbs for improving sleep and how to use them.
- Chamomile
Chamomile is a popular herb known for its calming effects. It has been used for centuries to promote sleep and relaxation. In a study published in the journal Phytomedicine, participants who took chamomile extract experienced an improvement in sleep quality compared to those who took a placebo. Chamomile can be taken as a tea, capsule, or tincture.
- Valerian
Valerian is another popular herb used to improve sleep. It works by increasing the production of a chemical called GABA in the brain, which helps to promote relaxation and sleep. In a study published in the journal Sleep Medicine, participants who took valerian experienced an improvement in sleep quality compared to those who took a placebo. Valerian can be taken as a tea, capsule, or tincture.
- Lavender
Lavender is a popular herb known for its calming scent. It has been used for centuries to promote sleep and relaxation. In a study published in the journal The Lancet, participants who inhaled lavender essential oil before bed experienced an improvement in sleep quality compared to those who did not. Lavender can be taken as a tea, capsule, or essential oil.
- Lemon Balm
Lemon balm is a herb known for its calming effects. It has been used for centuries to promote sleep and relaxation. In a study published in the journal Phytotherapy Research, participants who took lemon balm extract experienced an improvement in sleep quality compared to those who took a placebo. Lemon balm can be taken as a tea, capsule, or tincture.
- Passionflower
Passionflower is another herb known for its calming effects. It has been used for centuries to promote sleep and relaxation. In a study published in the journal JAMA Internal Medicine, participants who took passionflower extract experienced an improvement in sleep quality compared to those who took a placebo. Passionflower can be taken as a tea, capsule, or tincture.
- Magnesium
Magnesium is a mineral that is important for many bodily functions, including sleep. In a study published in the journal Sleep Medicine, participants who took magnesium supplements experienced an improvement in sleep quality compared to those who did not. Magnesium can be taken as a supplement or applied topically as a cream or oil.
- Melatonin
Melatonin is a hormone produced by the pineal gland in the brain that helps to regulate sleep-wake cycles. In a study published in the journal Sleep Medicine, participants who took melatonin supplements experienced an improvement in sleep quality compared to those who did not. Melatonin can be taken as a supplement or applied topically as a cream or oil.
- GABA
GABA is a chemical produced in the brain that helps to promote relaxation and sleep. In a study published in the journal Sleep Medicine, participants who took GABA supplements experienced an improvement in sleep quality compared to those who did not. GABA can be taken as a supplement or applied topically as a cream or oil.
Using herbs to improve sleep can be a natural and effective way to get a better night's rest. Not all of these herbs can be found in the Fera blends as some don't mix as well with others, but rest assured, research is being done to see how we can further explore these benefits!