A multitude of herbs and roots are traditionally used as sleep remedies, these are the ones that tend to work the most.
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The idea of restful sleep has become a desire for many people rather than a daily reality. The Spanish Agency of Neurology estimates that 48% of adults and 25% of children do not get quality sleep.
Lack of sleep, especially the shortening of REM and deep sleep phases, has very negative effects on health. Vital processes occur during these phases, such as the consolidation of memories and cell regeneration, for which poor quality sleep affects the immune system, causes deterioration of cognitive functions, memory, concentration and state of mind, including the risk of mood disorders. depression. In addition, it is associated with an increased risk of obesity and type 2 diabetes, as well as cardiovascular diseases.
Many people and their doctors turn to sleeping pills and anti-anxiety medications, such as benzodiazepines (Lorazepam and other compounds). However, these drugs have side effects and produce tolerance and dependence, affect sleep structure (less deep and REM sleep, the most necessary) and should not be used long term (no more than two weeks, if you read the perspective).
Instead of medications, there are other remedies: herbs, infusions and supplements that humanity has used for millennia to fall asleep. Over the centuries, various substances and techniques have been explored, from opium preparations used in traditional medicine to the first barbiturate pills of the 20th century.
The history of sleeping pills dates back to ancient times, when herbs and plants such as valerian and chamomile were used to induce sleep. These are some of those that are backed by scientific evidence.
Valerian
Valerian is a plant native to Asia and Europe. Its root is commonly used as a natural treatment for symptoms of anxiety, depression, and menopause. Valerian root is also one of the most widely used herbal sleep supplements in the United States and Europe, and has been shown to have no serious side effects. However, the improvements observed in these trials and studies are mostly subjective, based on patient perception and not on sleep studies. The improvements are modest in any case and are based on valerian’s anxiolytic effects.
Lavender
Lavender is found on almost every continent, and its purple flowers have a variety of uses, including making perfumes. However, lavender’s relaxing effects are well-documented. Several studies suggest that simply smelling lavender oil shortly before bed may be enough to improve sleep quality in people with or without insomnia. Lavender aromatherapy has no side effects, but its effectiveness is modest. Ingesting lavender essential oil or extract, while effective against anxiety, can cause nausea, belching, and diarrhea in some cases.
Chamomile, passionflower, lavender… do they help you sleep better?
Passionflower
Passionflower (Passiflora incarnata) It is a popular herbal remedy for insomnia that is sold in infusions and capsules of its extract. The positive effects of passionflower on sleep have been demonstrated in animal studies. However, its effects on humans seem to depend on how it is consumed. For example, in one study, the effects of passionflower infusion were measured, compared to a parsley infusion, participants did not experience an objective improvement in sleep, but they perceived that they slept better. A more modern study, using passionflower extract, found that participants improved total sleep time and sleep efficiency, that is, the percentage of time spent in bed actually sleeping.
Magnesium
It’s not a plant, but magnesium is a mineral involved in many processes in the human body and important for brain function and heart health. As with all micronutrients, problems arise when we don’t get enough magnesium in our diet, and that’s where a supplement can help. Magnesium helps regulate the production of melatonin, the sleep-inducing hormone, and GABA, the main neurotransmitter that induces relaxation in the brain. If we’re deficient in magnesium, we can expect to experience sleep disturbances. For example, one review of studies found that magnesium supplements may help reduce the time it takes to fall asleep compared to a placebo.
CBD
Cannabidiol, or CBD, is a compound derived from hemp that is sold mixed in oils or in capsule form. CBD does not get you high like marijuana’s other active compound, tetrahydrocannabinol (THC), but it has been shown to have pain-relieving effects and act as a natural sleep aid. In one study, about three-quarters of patients reported improved sleep quality and reduced anxiety within the first month of supplementation. However, other studies have had more mixed results on different measures of sleep quality, indicating that its effectiveness depends largely on the effects on the individual.
