How to get a better nights sleep

Achieving a restful night’s sleep is crucial for both physical and mental health, yet many people struggle to doze off easily. While there are numerous sleep aids available, I'd advise against them as they can come with their own side effects. I always recommend natural herbal teas which act as a gentle alternative to help you relax and prepare for sleep without the need for pharmaceuticals. Here are five herbal ingredients I actually use and blend into tea myself that are renowned for their sleep-promoting properties and are easy to incorporate into your night-time routine.

1. Chamomile: Chamomile is perhaps one of the most well-known herbs for inducing sleep. This gentle herb contains apigenin, an antioxidant that binds to certain receptors in the brain, promoting sleepiness and reducing insomnia.

2. Lavender: Lavender is celebrated for its soothing scent and is often used in aromatherapy to reduce anxiety and induce relaxation. Studies have shown that inhaling lavender oil before sleep can increase the amount of slow-wave and REM sleep, which are crucial for a restorative night’s rest. Aside from the herb, you can even use lavender oil in a diffuser, apply it topically after diluting it with a carrier oil, or sprinkle a few drops on your pillow.

3. Valerian Root: Valerian root has been used for centuries to treat insomnia and nervousness. It is believed to increase levels of a neurotransmitter called gamma-aminobutyric acid (GABA) in the brain, which helps regulate nerve cells and calm anxiety. Taking valerian root as a tea can help improve sleep quality and make falling asleep easier.

4. Passionflower: Passionflower is another excellent herb for promoting sleep, particularly for those who suffer from insomnia or anxiety. Similar to valerian root, passionflower increases GABA levels in the brain, promoting relaxation.

5. Lemon Balm: Lemon balm, a member of the mint family, has been used in traditional medicine to improve mood and cognitive function, but it also has benefits for sleep. It works by reducing stress and anxiety, which can interfere with sleep.

How to Use These Herbs

Simply blend the loose herbs together in equal amounts and add them to hot water either loosely or in a steeper. Cover and let them steep for 5-10 minutes before enjoying them about 30 minutes before bed. For those who practice intermittent fasting, having the tea without any sweeteners added will not break your fast. It is also important to note that the effectiveness of these herbs can vary from person to person, and it’s important to try different combinations to see which works best for you.