If you've woken up a little Monday morning groggy (we feel you), then you may be wondering what might help you to catch those zeds tonight.
Which is where natural sleep aids come in. If you're keen to shy away from the medicated stuff – but do feel like you could use a touch of assistance in upping your sleep quality – then get dosed up on the knowledge below, courtesy of a herbalist.
Sweet dreams.
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3 natural sleep aids to help you catch those zeds
1/ Valerian
What? The pungent(some say it pongs of sweaty socks) extract of the root of the perennial flowering plant.
Why? Herbalist Karen Lawton says its aromatic oils have a hypnotic or sedative effect. ‘I’d prescribe it for people struggling with insomnia due to an off-kilter circadian clock, such as shift workers.’
While there’s little proof that valerian’s effect is more than a placebo, studies have linked consumption to better self-reported sleep quality.
How? Mitigate the whiff by taking it as a pill one hour before bedtime. Always start with the lowest dose (300mg) and work up, if necessary, as per the instructions on the label.
2/ Lavender
What? You know, the lilac flower that your nan would use to perfume her cardigan drawer.
Why? ‘Lavender can help you get to sleep by reducing anxiety and increasing relaxation,’ Lawton explains. The research suggests it can improve quality and duration of sleep – and even help you wake up more refreshed.
The study samples may be small, but even a sceptic like Dr Sue Wilson, a research fellow at Imperial College London, concedes there’s just enough evidence to warrant a sniff.
How? Lawton suggests combining fresh lavender with oats in a little fabric pouch. Pop it inside your regular pillowcase to ensure you’ll reap the aromatic benefits of the scent throughout the night.
3/ Camomile
What? An extract of the flowering part of this daisy-like herb.
Why? While Dr Wilson cautions that there’s no pharmacological evidence for camomile inducing sleep, some small studies relying on self-reported data credit a mild sedative effect to the antioxidant apigenin binding to specific anxiety-reducingr receptors in the brain.
How? Lawton recommends brewing in a tea.
Pukka Chamomile Vanilla Manuka Honey 20Herbal Tea Sachets
Pukka Chamomile Vanilla Manuka Honey 20Herbal Tea Sachets
Now you know about natural sleep aids, read up on sleep quality - and why it matters.
