Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied.
1. Cinnamon: Cinnamon has long been thought of as an effective sleep aid, with its sweet and slightly spicy scent being used as a natural remedy for insomnia. The spice has a calming effect on the body, helping to reduce stress and anxiety, and can help to induce drowsiness.
Ashwagandha (Withania somnifera) is a central herb in Ayurveda, the traditional home medicine native to India. As signified by its Latin name somnifera, meaning sleep-inducing, it has been recommended for sound sleep through centuries.
Valerian (Valeriana officinalis) Valerian is the most studied plant for sleep disorders.
The most common herbal formulae for insomnia included Wen dan tang, Suan zao ren tang, Ban xia shu mi tang, and Gui pi tang. The most frequently cited herb was suan zao ren (Ziziphi spinosae semen).
Jujube seed (suan zao ren) is commonly prescribed to treat insomnia. It strengthens circulation and calms the mind, making you less irritable and restless. You can steep jujube seeds in hot water to drink it as a tea. Alternatively, simmer the seeds along with longan flesh and poria to make a soup.
The spices saffron and turmeric may reduce both depression and anxiety. Additionally, some research suggests that ginger may be effective in reducing anxiety, as well. The spices saffron and turmeric may reduce both depression and anxiety.
Spices such as fennel, dill, cinnamon, saffron, and anise also contain psychoactive substances that are chemically similar to myristicin, which can induce sedation, stimulation, or hallucinations.
Conclusion: The cinnamon extract increased serotonin and melatonin levels and decreased norepinephrine levels in the insomnia-induced group.
Herbs that can elevate melatonin include maca, panax, schisandra, feverfew (Tanacetum parthenium), St. John's Wort (Hypericum perforatum), and Huang-qin (Scutellaria baicalensis). On the other spectrum, foods rich in sugar, caffeine, green tea, etc can contribute to insomnia.
Drink Chrysanthemum Tea or Soup
This substance can be integrated into your daily diet to improve sleep. Related to chamomile tea, chrysanthemum calms the mind, can soothe headaches, and reduce swelling.
Acupuncture and Chinese herbs provide a natural way to treat sleep issues, and can have more lasting effects than other alternatives. Some of the benefits include: Promoting more restful sleep by regulating the nervous system. Increasing energy and reducing fatigue.
Valerian (Valeriana officinalis)
Valerian has been used from time immemorial to treat restlessness, sleep disorders, and insomnia. The part of the plant used medicinally is the root or rhizome.
Valerian (Valeriana officinalis).
1. Cherries. Cherries (especially sour cherries like the Montmorency variety) are one of the only (and highest) natural food sources of melatonin. Studies have shown a boost in circulating melatonin after consumption of cherries, though sweet cherries have half the melatonin content as sour cherries.
Calming activities that reduce stress may help people sleep more deeply. Relaxation exercises, deep breathing, yoga, and meditation can naturally reduce anxiety and may improve sleep.