By Introduction
Sleep disorders can be draining, leaving people feeling knackered and unable to focus. Common treatments for sleep disorders can have bad side effects. So, lots of people are opting for herbal remedies as an alternative. Here, we’ll examine the evidence for and against the effectiveness of herbal remedies for treating sleep disorders.
Overview of Sleep Disorders
Unhealthy sleep can affect physical and mental health. Sleep problems range from short-term to long-term. According to NIH, over 40 million Americans suffer from sleep-wake disorders like narcolepsy and insomnia.
These disorders involve disruption during sleep. Common ones are obstructive sleep apnea, insomnia, narcolepsy, RLS and DSPD. Insomnia means difficulty in falling or remaining asleep. Other difficulties include frequent wake-ups throughout the night, caused by emotions, medical conditions, or noise and caffeine.
Good sleep is vital for overall health and keeping mental focus balanced. Lack of sleep due to chronic insomnia or other disorders can cause fatigue and difficulty focusing. Moreover, it increases the risk of obesity, diabetes and stroke. Meds help, but herbal remedies may also help.
Herbal Remedies
For those with sleep issues, herbal remedies may be a choice to ponder on. These remedies can arrive in different varieties – teas, tinctures, capsules and extracts. This section will discuss the possible advantages of herbal remedies for sleep disorders, along with information on how to select the right remedy for your needs.
Valerian
Valerian is a flowering plant that grows in cities across Europe and North America. It has sweet pink or white flowers and has been used historically as a medicinal herb to treat sleep disorders like insomnia.
Research shows valerian may reduce anxiety and improve sleep quality.
Valerian works differently than chemical medicines. It doesn’t target one area in the brain. Rather, it increases GABA activity throughout the brain. GABA and Glutamine are “neurotransmitters†which help conduct electrical signals between neurons. Studies have demonstrated an increase in GABA after taking valerian root extract orally over a few weeks. This increases GABA activity, reduces hyperactivity and creates feelings of relaxation in both body and mind. These can help you get better sleep.
Studies provide evidence that valerian can improve duration and quality of sleep compared to placebo. It’s considered safe when taken at recommended doses. However, pregnant or nursing women should consult their healthcare practitioner first, due to limited studies about safety during pregnancy or breastfeeding.
Lavender
Lavender has been around since ancient times. It was used to help with skin and digestive issues. Nowadays, it’s mostly used for relaxation and sleep. Studies show that lavender’s active ingredient, linalool, can help regulate stress hormones.
You can get lavender oil in drops, sprays, or massage lotions to apply directly to your skin. Smelling lavender before bed can help relax your muscles and ease depression.
Whole dried lavender buds can be used to filter air in your room. Lavandin tea can be made from the dried buds, or from brewed loose leaves. Have it one hour before bedtime to help with insomnia. Combine it with chamomile tea for extra sedative effects.
Chamomile
Chamomile is an herb used across many cultures. It is believed to treat insomnia, anxiety and depression. However, there is not much scientific proof of its effectiveness. Early research suggests it can help with sleep.
It is generally safe to drink chamomile tea before bedtime. No side effects have been reported. However, pregnant or breastfeeding women should ask their doctor first. People with seasonal allergies may want to avoid chamomile as it can trigger reactions to ragweed and daisy-like plants.
Lemon Balm
Lemon balm, or Melissa officinalis, is a herb from the mint family. It grows to 2 feet tall, with serrated leaves and small, yellow flowers resembling a lemon’s rind. This herb has many uses, including relieving anxiety and restlessness, which are some common sleep disorder symptoms.
Research shows it can reduce stress levels in those who experience difficulty sleeping. Plus, it may act as a sedative and help increase sleeping time due to its muscle-relaxing properties. It’s best to take it 30 minutes before bedtime. Also, it can be combined with other herbs like valerian root.
Lemon balm is generally safe if taken in small doses. But, large doses can cause
- dizziness
- nausea
- vomiting
- abdominal pain
- headache
If you have any side effects, you should stop and talk to a healthcare provider or pharmacist.
Other Natural Treatments
Searching for medication alternatives for your sleep disorder? Herbal remedies have become more popular recently, to treat a variety of problems, such as sleep disorders.
Let’s explore some additional natural treatments that could help you with sleep disorder issues!
Aromatherapy
Aromatherapy is an old practice that can help with many issues, sleep in particular. This method uses oil from plants and herbs which can be inhaled or used on the skin. These oils can affect the body, emotions, and mind in a positive way.
For sleep, lavender, chamomile, ylang-ylang, and sweet marjoram are some of the best oils. Diffusers can be used in the bedroom at night for ease of use. Oils can also come in sprays and roll-on sticks to be put on sheets or skin. High-grade, therapeutic grade oils are best to use. Speak to your doctor before trying this.
Acupuncture
Acupuncture is an old Chinese practice. It involves putting thin needles into certain points of the body. This releases tension, gets rid of pain, and helps you relax. It is traditionally used to help with insomnia caused by hard feelings. It is also used for physical aches that stop you from sleeping.
Acupuncture stimulates places on your body. This influences the endocrine system and neurotransmitter release. This means more circulation and better oxygen for tissues. It also lowers stress hormones like cortisol, which can prevent REM sleep.
Acupuncture has other advantages, too. It helps you relax, lowers stress, and makes it easier to focus. All of this may help you sleep better.
Exercise
Managing sleep disorders requires lifestyle changes and regular exercise. Exercise helps physically, mentally, and emotionally. It can improve sleep quality by aiding relaxation, reducing stress, and helping you relax.
The best exercise depends on individual needs and preferences. Options include:
- Aerobics
- Weight-bearing activities
- Stretching
- Yoga
- Pilates
- Walking
Aim for 30 minutes of exercise, 3 times a week. If that’s too much, start with 10 minutes throughout the day. Listen to your body and do what’s comfortable and safe.
Potential Risks
When looking at herbal remedies for sleep issues, be aware of risks. Generally safe, these remedies still can have side effects. Plus, they may interact with other medicines. Understand the risks. Know them before taking any herbal remedy.
Interactions with Medication
Herbal remedies and medications could clash. So, it is essential to consult a doctor before using herbs to address sleep problems. Some drugs can reduce the potency of certain herbs, while others can strengthen them. For instance, St. John’s wort weakens the effectiveness of multiple prescription drugs, yet it can also enhance others.
Generally, it is important to get advice from a healthcare professional about any potential interactions between herbal remedies and oral medications or other treatments for sleep (for example, non-prescription medications, therapy).
Allergic Reactions
Herbal remedies may help with sleep, but they can cause allergic reactions. Before taking, talk to a doctor or pharmacist. Read the label for potential side effects. Before self-medicating for sleep, consult a healthcare practitioner. Common active ingredients in OTC herbal sleeping aids can be abused or cause hypoactivity. Valerian root extract, melatonin, and lavender oil are examples.
Allergic reactions can include:
- breathing problems
- rash
- itching
- hives
- swelling around the face or tongue
- dizziness
- fainting
If you experience any of these after taking an herbal remedy, seek medical help right away.
Long-term Use
Herbal remedies can help with sleep disorders, but potential risks need to be considered. These remedies may affect blood-thinning and hormones, as well as interact with other drugs. Their long-term efficacy is uncertain.
Side effects may include nausea, diarrhea, cramps, dizziness, dry mouth and restlessness. People may suffer headaches or stomach discomfort too. Longer term use may damage the liver. So, people should talk to a health care provider before starting treatment. Not all herbs are suitable for everyone. They may interfere with pregnancy or breastfeeding, and cause adverse reactions in people with allergies or medical conditions.
Conclusion
Herbal remedies can aid those with sleep issues. They may allow people to rest better. Natural supplements and teas may also help reduce anxiety and control stress. These are both contributors to bad sleep.
However, herbs should not be taken for severe health problems. Before taking herbs for sleep issues, one should consult a healthcare professional. Relaxation techniques and no screens before bed can be the best way to better sleeping patterns.
Frequently Asked Questions
Q: Can herbal remedies help with sleep disorders?
A: Yes, many people find that herbal remedies can be helpful for improving sleep quality and treating sleep disorders.
Q: What are some commonly used herbal remedies for sleep disorders?
A: Some commonly used herbal remedies for sleep disorders include valerian root, chamomile, passionflower, lavender, and lemon balm.
Q: Are herbal remedies safe to use for treating sleep disorders?
A: In general, herbal remedies are safe to use when taken as directed. However, some herbs can interact with medications or cause side effects, so it’s always a good idea to consult with a healthcare provider before using any herbal remedy.
Q: How do herbal remedies work to improve sleep?
A: Herbal remedies work in a variety of ways to improve sleep, such as by reducing anxiety and stress, promoting relaxation, and increasing the production of certain chemicals in the brain that are associated with sleep.
Q: How long does it take for herbal remedies to start working?
A: The time it takes for herbal remedies to start working can vary depending on the individual and the specific remedy being used. Some people may notice an improvement in sleep after just one dose, while others may need to use the remedy for several weeks before seeing results.
Q: Can herbal remedies be used as a long-term treatment for sleep disorders?
A: While herbal remedies can be helpful for improving sleep quality in the short-term, it’s important to address the underlying causes of sleep disorders and work on making lifestyle changes that promote better sleep. In some cases, herbal remedies may be used as a long-term treatment option, but this should be discussed with a healthcare provider.
