Insomnia affects millions of people, with negative repercussions on daily life and well-being. From herbs and plants, the most natural remedies to regain serenity at night
Sleep, a fundamental need. But for one in seven Italians, the night is a constant nightmare and is called insomnia. Many are, in fact, in Italy, those who suffer from chronic sleep disorders, while for one in five the nights in white are frequent. Most affected, women.
Resting little or badly, in the long run, can have negative consequences even important: while we sleep, in fact, the brain processes the experiences and information lived during the day and rearranges them. This is the REM (Rapid Eyes Movement) phase of sleep.
But, if our brain is not put in a position to do this work due to wakefulness or disturbed rest, memory may not work at full capacity.
Not only that: it is while sleeping that the renal system eliminates toxins in the best way, the immune system produces more antibodies and the turnover of red blood cells multiplies. In short, the lack of adequate hours of sleep can be considered a real disease. But is it possible to deal with the problem in a natural way?
An all-green help
Since ancient times, plants have been used for therapeutic purposes. Today, curing yourself with herbs means making use of phytotherapy, a medicine that joins the conventional one, suitable for those who do not want or cannot take traditional drugs.
Natural does not mean, however, harmless: before treating yourself with herbs it is always necessary to seek the advice of your doctor. Because plants have a real pharmacological action, and, in particular, some of those indicated to promote sleep interact directly with the central nervous system.
In addition, not all insomnias are the same, the remedy should be identified according to the prevalence of symptoms. And it should not be forgotten that some medicinal herbs are contraindicated for children under one year of age and for pregnant women.
Bedtime herbs
There are several herbs that can promote sleep. Let’s find out together what they are and how they act.
Herbal | Effects |
---|---|
Hawthorn | The flowers and fruits of this shrub rich in flavonoids (powerful antioxidants), are suitable for the preparation of evening herbal tea. It is indicated especially when the discomfort related to sleep has a nervous origin. It is able to reduce emotionality and states of tension. This remedy is also suitable for children, for whom the fluid extract is usually prescribed, to be administered in drops. |
Chamomile | The most classic of the remedies to reconcile sleep, its flowers contain a high percentage of flavonoids. It has a mildly calming and sedative effect, but taking too concentrated an infusion can provoke the opposite effect. |
Escolzia | Here is a plant that seems to prefer the female gender: some studies, in fact, show that its effects are more active on the female body, so much so that it can also be prescribed as a pain reliever in the presence of menstrual disorders, as it relaxes the muscles. A study on patients who complained of insomnia has shown that it favors both the initial phase of sleep and its overall duration, ensuring rest without night awakenings. |
Melissa officinalis | Perfect for people who find it difficult to fall asleep sporadic, especially when the inability to relax derives from anxieties and stress experienced during the day. Mildly calming, it also improves the quality of sleep in the middle phase, reducing the likelihood of constant awakenings. |
Passion flower incarnate | It has a direct action on the central nervous system, particularly at the level of the area that controls movements and the centers responsible for sleep. Useful when insomnia is caused by brain hyperactivity and excitement. It induces sleep similar to physiological sleep and, although its effectiveness has been compared to that of benzodiazepines (sedative drugs), it does not cause dizziness. |
Linden | Its sedative action is particularly recommended for people who somatize anxiety atthe level of disorders not only related to the sphere of sleep, but also of an intestinal type. It is the most suitable for children and does not cause drowsiness during the day. |
Valerian officinalis | Its benefits especially as a sedative are known, and are highest in people who suffer from initial insomnia (i.e. have difficulty falling asleep) also due to an anxious temperament. It has a tranquilizing action as it acts on the central nervous system and some studies have proven to reduce the time it takes to fall asleep and improve the quality of the first few hours of sleep. It is found in the form of an infusion preparation, but also as a dry extract. |
It should be remembered that the dry extract is generally the preferred form for taking these herbs because it is highly concentrated and the doses of active ingredients are more controlled and uniform. Dry extracts are often used to make preparations by associating several plants (such as, for example, valerian, lemon balm and escholzia) to improve their effectiveness.
Embracing Morpheus thanks to flowers
A simple blend of flowers, water and a little alcohol. This is the secret of Bach Flowers, a gentle way of treating the most diverse emotional disorders, including insomnia. The use can be associated with phytotherapy and homeopathy.
- White Chestnut . It is the horse chestnut , indicated when the night is tormented by obsessive thoughts and worries, resulting in inattention during the day.
- Olives tags. If insomnia has been going on for a long time, this is the flower to combine with White Chestnut.
- Vervain tags. It’s the verbena. Ideal for those suffering from sleep disorders due to the inability to disconnect from the problems of everyday life, therefore unable to relax.
- Star of Bethlem tags. It is a type of wild lily. Specific for those who are subject to abrupt nocturnal awakenings, for those who find themselves wide-eyed in the middle of the night, perhaps following a bad dream.
The calming power of water
A nice evening habit, bathing in the tub can promote the relaxation necessary for night sleep. Water has the power to wash away even worries, the body’s rhythm slows down, the heat produces comfort.
To enhance the effect, the most suitable plant extracts to add to the water are those of orange blossom, Lavender, sweet geranium and chamomile, in the essential oil version. Two or three drops are enough.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.