- 1 Natural sleeping remedies: Introduction
- 2 Natural sleep remedies: Do energizing plants help you sleep better?
- 3 Natural remedies for sleep: Anti-stress plants
- 4 Natural remedies for sleep: Supplements
Natural sleeping remedies: Introduction
Natural remedies for better sleep exist, work in most cases, and unlike drugs (hypnotics or anxiolytics) on waking often they also leave you a pleasant feeling associated with the recovery of the good mood.
Soon I'll show you some of the most valuable ...
Sleeping well is a blessing, it's something we still have it cannot be replaced with nothing else.
If you try to steal yourself some sleep to carry out your activities or you just can't sleep for as long and uninterrupted as you would like, your body-mind will certainly make you pay the price.
Maybe someday (I doubt, but let's make a hypothesis) some futuristic biomedical device it will give you the same effect as the hours of night sleep you need, but for now you have to deal with reality: to feel good, enjoy life and stay healthy you need quality sleep for 8-9 hours per night.
There is also a very small portion of a portion of individuals that it seems sufficient to sleep alone 4-5 hours per night, but it is a subjective aspect that must be assessed well before claiming to be part of it. In any case, it is a small percentage of subjects.
How do you feel during the day?
Probably the discriminating element in this case is one's feeling of well-being.
If you sleep a few hours a night, ask yourself: how do I feel during the day? I feel good? rested and energetic? or Do I feel weak, tired, stiff and distracted?
... caught! let us also say that I recognize myself more in the second group, that of the tired, depressed and deflated 🙂
All research in general shows that there is a certain subjective variability in need of sleep, but in general there is agreement in stating that psychophysical performance of higher quality are recorded in the individuals who they sleep more of the "normal".
Sleep and psychophysical performance
Who sleeps 9 or 10 hours (and maybe even take a short afternoon nap) usually performs better of those who sleep less. This is another indication of the importance of a quality sleep and in adequate quantities.
One of the most intuitive and valid ways to determine how many hours of sleep you would need to do at night is to avoid putting the alarm in the morning for wake up naturally only when you feel recharged enough to get out of bed.
In this test, however, it would be better to let filter at least a little daylight from the blinds, otherwise the test would be distorted by theforced darkness which would increase numbness by artificially prolonging sleep more than necessary.
Effects of sleep debt
Otherwise, a person living in a state of sleep debt often experiences one or more of these symptoms:
- Daytime sleepiness
- Low mood
- Poor memory
- Attention difficulties
Furthermore, scientific research associates the lack of sleep with the development of different diseases and specific health conditions, includingobesity.
Sweet Sleep E-book
If you want to deepen this theme I suggest you download (free) also theDolceSonno e-book.
It contains this information from medical research and also includes 31 simple methods to improve sleep disorders.
Now, let's finally do it a dip in natural remedies for sleeping...
And I'll tell you about one right away strange discovery!
Natural sleep remedies: Do energizing plants help you sleep better?
In my experience I have seen many people solve the own problem of insomnia using plants that in theory They should NOT help you sleep better...
... but how is it possible?
These people have used the adaptogenic plants and as a result they started to rest better.
It gets interesting ...
In fact, you need to know that adaptogenic plants are plants that normally help to have more energy, they are not used as plants "calming", On the contrary they are very appreciated by the Sports with a weakness for natural remedies or are used by students under examination.
An example of these adaptogenic plants par excellence are:
- Ashwagandha1 (Indian Gingseng),
- the Rodiola2
- the Schisandra3
Why does this strange phenomenon occur?
Probably this happens because adaptogenic plants also help to get one greater resilience, ie a better withstand stressful stimuli.
Natural remedies for sleep: Anti-stress plants
So the anti-stress plants, reducing the effects of stress, help indirectly also to rest well.
From this we can better understand how many times insomnia can arise simply from an accumulation of stress over time.
And who is lucky enough to be able to say that he is not under stress of any kind? On the contrary, virtually we are all under stress of different nature:
- Concerns (health, finances, relationships, etc.)
- Lack of time to carry out their activities calmly
- Often we don't even take 15 minutes to recover with the help of regenerating exercises like meditation, breathing or sport
In these cases it can be very helpful to reduce the negative effects of stress by using adaptogenic plants even before using properly "calming" plants.
But you can take it a step further ...
If to a base of adaptogenic plants (Ashwagandha, Rodiola) add the best ones relaxing-soothing plants then you will get one enhanced and more effective mixture as a natural remedy for sleep better.
Here is a list of the largest and most well-known - relaxing plants that you can combine with adaptogenic plants to achieve an enhanced relaxing effect as an aid to sleep well.
- Valerian15 16
There are others two things to consider:
- Being individuals equipped with a biological structure partly only, everyone could better respond to a different plant mix. For this reason I believe that we should not surrender to a first possible attempt "gone wrong" if there are no effects, instead we should continue to try different solutions until you find the right one.
- Before judging a mixture of plants as ineffective (also valid for any other natural remedy) is better use it for at least a week. In fact, I have noticed in practice that not a few people are positively affected by a cumulative effect as the days pass.Generally the first positive effects are found at the first intake and increase with the passing of the days until they become more consistent after about a week. Obviously this is a general consideration and should be taken as such.
But why not do it another small step forward since we're at it 🙂
In the so-called sweet therapies, unlike those "violent" (pharmacological and surgical) to obtain the best possible effect it is desirable to intervene in a way synergistic that is, using multiple approaches.
An example of a synergistic approach is often represented by:
[phytotherapy + homeopathy * + nutritional supplements]
Natural remedies for sleep: Supplements
Moving on to consider the nutritional supplements, those that more than others have proven to be useful in case of difficult sleep are the following.
Omega-3 from fish oil (EPA and DHA)
THEomega-3, especially the one from fish oil is a fantastic help for nourish and protect the brain. Brain fats are in fact composed of 50% from DHA, one of the two fatty acids found in fish oil.
The difference between thefish oil and other alternative plant sources is detailed in the article "Omega-3: better from fish or vegetables?".
The other fatty acid contained in fish oil isEPA-registered household disinfectants, another omega-3 fat precursor of the hormone family good eicosanoids, which support the effect anti-inflammatory, antihypertensive, anti degenerative and for cardio circulatory health.
Others useful supplements in case of insomnia are those in the following list:
- Vitamin B1
- Vitamin B2
- Niacin (Vitamin B3)
- Vitamin B6
- Vitamin B12
So, in order ... 1 °) medicinal plants e 2 °) nutritional supplements.
Copy (or print) the list of plants that I have indicated above and with thehelp of your herbalist look for a product that includes at least 3 or 4 of these plants.
Wanting to identify the most important supplements of the list I mentioned above could be in that order ...
The Omega-3 will be taken apart because a dosage of a few capsules per day of a dedicated product is needed (safe products are theOmega-3 ENERZONA or Omegor as certified due to the absence of polluting metals).
It is interesting to add a complex of B vitamins (also from natural source such as yeast).
Also L-theanine17 it is proving an interesting natural aid to try in case of sleep disorders.
Magnesium is one of those supplements to keep at home. The supreme magnesium is a particularly pleasant lemon-flavored supplement, and in solution with water it forms magnesium citrate, which has an alkalizing and energetic action thanks to the molecule of citrate (which is inserted into our metabolic system for cellular energy generation).
Note: the women, in particular over the 40 years (indicatively) they have one more condition to consider, that of the hormonal oscillations typical oftransitional age.
In this specific case, a mixture of plants with extracts is more suitable phytoestrogen added (in addition to the extracts with anti-stress and calming action), such as the Kratom or the Hop.
Rhodiola: pauses the menopause
This is what the law states researcher Patricia L. Gerbarg Article18 of Phytomedicine of the 15 June 2016.
In fact, always regarding the female needs, you need to know about that Rhodiola beneficial modulating effects have also been highlighted for prevent, delay or mitigate cognitive, psychological, cardiovascular and osteoporotic disorders associated with menopause.
Wow! … So Rodiola is no longer just for Sports, but now it is absolutely to be considered as an excellent natural support also for women of transitional age...
Le medicinal plants are extraordinary and always amaze with their versatility, safety and effectiveness.
If I was able, in this article I revealed to you how the plants considered queens among the "adaptogenic"Also have a positive side effect, or rather two:
- They are also natural remedies suitable for fostering good sleep.
- (specifically) La Rhodiola, in addition to the adaptogen effect and that Stress also helps reduce the unpleasant symptoms typical of menopause.
Instead, for all other conditions relating to natural remedies to sleep well (for boys and for women under 40) you can refer to the rest of the content I wrote in this article.
If you found the article useful, share it using the buttons at the bottom of the article. For you it's a small action but for me it means a lot!
See you soon,
PS Have you ever tried any of these natural remedies? if so, how did you find yourself? answer me in the comments space at the bottom of the article. Your information can also help others who read. Thank you!
1. 'Nootropic potential of Ashwagandha leaves: Beyond traditional root extracts"by Renu Wadhwa and coll.
2. "The effectiveness and efficacy of Rhodiola rosea L .: A systematic review of randomized clinical trials "by Shao Kang Hung
3. "Schisandra chinensis produces the antidepressant-like effects in repeated corticosterone-induced mice via the BDNF / TrkB / CREB signaling pathway" by Tingxu Yan
4. "Silexan, an orally administered Lavandula oil preparation, is effective in the treatment of 'subsyndromal' anxiety disorder: a randomized, double-blind, placebo controlled trial" by Kasper S et al.
5. "Preoperative oral Passiflora incarnata reduces anxiety in ambulatory surgery patients: a double-blind, placebo-controlled study" by Movafegh A. et al.
6. "A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non-organic sleep disorder" by Koetter U et al.
7. "Herbal medicinal products as an alternative for the treatment of minor sleep disorders and mild anxiety symptoms? Proof of concept in animal models" by V. Riban
8. "Behavioral effects of the American traditional plant Eschscholzia californica: sedative and anxiolytic properties" by Rolland A. et al.
9. "Anxiolytic-like effect of Griffonia simplicifolia Baill. seed extract in rats "by G. Carnevale and coll.
10. "Anxiolytic-like effects of 4-O-methylhonokiol isolated from Magnolia officinalis through enhancement of GABAergic transmission and chloride influx "by Han H and coll.
11. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm) by Kennedy D. et al.
12. "Effects of Papaver rhoeas extract on the expression and development of morphine-dependence in mice "by Ali Pourmotabbed and coll.
13. "Anxiolytic-like effects of baicalein and baicalin in the Vogel conflict test in mice" by Liao JF and coll.
14. "Flavonoids from American Tilia with anxiolytic activity in plus-maze test "by Maribel Herrera-Ruiz and coll.
15. "Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal?" by Poyares DR and coll.
16. "A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non-organic sleep disorder" by Koetter U. et al.
17. "L-theanine partially counteracts caffeine-induced sleep disturbances in rats"by Hwan-Soo Jang and coll.
18. 'Pause menopause with Rhodiola rosea, a natural selective estrogen receptor modulator"by Patricia L. Gerbarg
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