Struggling to fall asleep or waking up during the night? To prevent chronic insomnia, incorporating plants alongside a healthier lifestyle can often help avoid the need for sleeping pills.
Recent studies show that nearly one-third of adults in France experience sleep disorders. The primary causes identified are stress, irregular work hours, and the constant presence of screens. The consequences of insufficient sleep are numerous: irritability, impaired concentration, memory issues, and heightened risks of cardiovascular diseases. About 59% of French individuals report a decline in their sleep quality, with 24% resorting to products that aid sleep, including 11% using sleeping pills or anxiolytics and 13% opting for homeopathic plants or herbal teas (Source: Odoxa Where is the sleep of the French and health professionals? – February 2024).
Hawthorn
Known for its effects on heart rhythm issues, hawthorn is also recommended for treating nervousness and mild sleep disturbances. As an infusion, it is suggested to consume 1 to 2 teaspoons of dried hawthorn flowers in a cup of boiling water, two to three times a day. A minimum of six weeks of continuous use is necessary to observe any effects. For enhanced efficacy, hawthorn can be paired with other sedative plants.
Valerian
The use of Valeriana officinalis dates back to ancient times. It acts as an antidepressant and aids in alleviating anxiety. While it effectively helps with falling asleep, it does not reduce the frequency of night awakenings. Expect to wait two to four weeks to notice its effects. Valerian can be consumed as a herbal tea at a rate of 2 to 3 cups a day, including one in the evening (1 cc of powder per cup), or in capsule form. Do not exceed six weeks of treatment. Avoid use if you have liver issues.
California Poppy
Also known as California poppy (unlike the opium poppy, it is not narcotic), it acts as a mild sleeping pill suitable for children aged six and older experiencing anxiety or hyperactivity. It shortens the time needed to fall asleep and enhances sleep quality. Its flowers can be used in herbal tea, but it is most commonly found in mother tincture or fluid extract, which is more effective: for adults, take 30 to 50 drops three times daily. It is not recommended for children and adolescents under 18.
Lemon Balm
Its use gained popularity through concoctions created in monasteries, such as Carmelite Melissa Water. Traditionally, it is used for its calming effects on the nervous and digestive systems and also aids in falling asleep. A dosage of 1.5 to 4.5 g of powder or leaves for herbal tea can be taken up to three times a day. Limit intake if you have thyroid issues. Be cautious, as it may cause reduced alertness and some memory issues!
Passionflower
Originally from South America, it was consumed by the Aztecs as a sedative. Its dried leaves are used in an infusion and are also available as a fluid or powder extract. Although clinical studies have varied results, the World Health Organization (WHO) considers passionflower to be “a mild sedative effective for nervous agitation, insomnia, and anxiety.” Drink 1 to 4 infusions daily, preferably one 30 minutes before bedtime.
Herbal Teas for Better Sleep
To enhance the effectiveness of the remedy, it is advisable to use a combination of plants with complementary effects. Mix equal parts of hawthorn flowering tops and linden, along with leaves of lemon balm and passionflower. Bring a large cup of water to a boil, then turn off the heat. Add a teaspoon of the mixture into the water and let it infuse for 10 minutes, covered to prevent essential oils from escaping. Consume in the evening after a meal.
TO GO FURTHER
Books
> I Make My Own Healing Herbal Teas by Caroline Gayet and Dr. Patrick Aubé, Leduc edition, September 2022, €19.
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Natural Solutions for Insomnia: Harnessing the Power of Plants
Difficulty falling asleep and waking up during the night can lead to chronic insomnia. To avoid reliance on sleeping pills, many people find that incorporating plants into their wellness routines, combined with a healthier lifestyle, can facilitate better sleep.
Current Sleep Trends in France
According to recent studies, nearly a third of adults in France suffer from sleep disorders. The primary causes include stress, irregular working hours, and the omnipresence of screens. The consequences of sleep deprivation are numerous: irritability, decreased concentration, memory issues, and increased risks of cardiovascular diseases. Alarmingly, 59% of the French population feels their sleep is worsening. Additionally, 24% utilize products to enhance sleep, with 11% resorting to sleeping pills or anxiolytics, alongside 13% opting for homeopathic remedies like herbal teas and plants (Source: Odoxa Where is the sleep of the French and health professionals? – February 2024).
The Power of Plants for Sleep
Utilizing plants as natural remedies not only helps in promoting better sleep but also supports overall well-being. Below, we delve into several effective plants for combating insomnia, along with usage recommendations.
1. Hawthorn (Crataegus monogyna)
Recognized for regulating heart rhythm, hawthorn is also effective in managing nervousness and mild sleep disturbances. Prepare it as an infusion by steeping 1 to 2 teaspoons of dried hawthorn flowers in a cup of boiling water, taking it two to three times daily. Expect to see results after at least six weeks of consistent use. For enhanced benefits, hawthorn can be combined with other sedative plants.
2. Valerian (Valeriana officinalis)
Dating back to ancient times, valerian serves as both an antidepressant and an anxiety reliever. It is particularly useful for difficulties falling asleep but does not notably decrease night awakenings. Results can take two to four weeks to manifest. Valerian can be enjoyed as a herbal tea (2 to 3 cups daily) or in capsules, but it is crucial not to exceed six weeks of treatment and to avoid it if you have liver issues.
3. California Poppy (Eschscholzia californica)
Commonly known as California poppy, this plant is a gentle sleeping aid suitable for children aged six and up. It shortens the time it takes to fall asleep and enhances sleep quality. Primarily found as a mother tincture or fluid extract, adults should take 30 to 50 drops three times a day. Caution is advised for children and adolescents under 18.
4. Lemon Balm (Melissa officinalis)
Traditionally used for its calming effects, lemon balm helps soothe the nervous and digestive systems, promoting sleep. Consume 1.5 to 4.5 grams of the powder or leaves up to three times a day. Limit intake if you have thyroid issues. Note that lemon balm may cause decreased alertness and some memory problems.
5. Passionflower (Passiflora incarnata)
Originating from South America, passionflower was traditionally utilized by the Aztecs for its sedative effects. Its dried leaves can be brewed into infusion or used as a fluid or powder extract. Despite mixed clinical study outcomes, the World Health Organization (WHO) recognizes passionflower as “a mild sedative effective for nervous agitation, insomnia, and anxiety.” It’s advisable to enjoy 1 to 4 infusions daily, particularly 30 minutes before bedtime.
Herbal Tea for Better Sleep
To enhance the effectiveness of herbal remedies, consider combining plants with complementary effects. A recommended mix includes:
- Flowering tops of hawthorn
- Lime leaves
- Leaves of lemon balm
- Passionflower leaves
To prepare, boil a cup of water, turn off the heat, and add a teaspoon of the mixture, allowing it to infuse for ten minutes with the lid on. This tea can be consumed in the evening after a meal to promote restful sleep.
Practical Tips for Better Sleep
In addition to consuming herbal remedies, adopting healthier lifestyle habits can further improve sleep quality:
- Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a Relaxing Bedtime Routine: Engage in calming activities such as reading, meditation, or gentle stretching before sleep.
- Limit Screen Time: Reduce exposure to screens at least an hour before bed to decrease blue light exposure, which can interfere with sleep.
- Physical Activity: Incorporate regular exercise into your daily routine to help promote better sleep.
- Avoid Heavy Meals: Try to have your last meal at least two to three hours before bedtime.
Case Studies: Real Results from Natural Remedies
Many individuals have successfully transformed their sleep patterns through natural remedies. For instance:
- Case Study 1: A 35-year-old woman reported significant improvement in her ability to fall asleep after incorporating valerian root tea into her nightly routine.
- Case Study 2: A 50-year-old man combining lemon balm and passionflower extracts noticed a marked decrease in his nighttime awakenings, resulting in improved mood and productivity.
Utilizing plants to combat insomnia provides not only natural relief but also fosters overall well-being. As you consider these remedies, remember that consistent usage and a commitment to a healthier lifestyle are key to achieving the best results.
TO GO FURTHER
Livres
> I make my own healing herbal teas by Caroline Gayet and Dr. Patrick Aubé, ed. Leduc, September 2022, €19.
You may also be interested in:
⋙ How to treat insomnia with plants?
⋙ True or false: 8 preconceived ideas about sleep
⋙ Are you concerned about “junk sleep,” this sleep that is harmful to your brain and body?