sleeping
Sleep disorders may be treated at home by establishing a sleep routine and using herbs and supplements as sleep remedies. A sleep routine should include going to bed at the same time every evening, stimuli and engaging in calming activities. Taking melatonin as a dietary supplement aids in promoting sleep. Having a calm, clean, and comfortable sleep environment promotes good sleep habits. The sleep environment includes not only the bedroom but also bedding and sleepwear.
Lavender
Avoid smoking before bedtime. Smoking can cause waking up during the night.
While lavender is an herb which can be made into a tea, it is most often used in the form of an essential oil. The lavender scent has a calming effect. Lavender oil may be added to a warm bath to calm the nerves and to promote a restful state. Dried lavender can be used to make a sleep pillow or sachet. Studies have shown lavender to be effective in relaxing geriatric and cancer patients.
Valerian Root
Avoid alcoholic beverages before bedtime which can cause waking during the night as the body dehydrates.
The herb valerian root may be used to induce sleep and to improve sleep quality. Valerian root is also useful in reducing stress and anxiety. The herb has sedative properties, though it is not addictive. Valerian can have serious interaction with prescribed medications. As always, persons taking a dietary supplement or an herbal remedy should consult a doctor prior to engaging on a course of homeopathic treatment.
Chamomile
Avoid carbonated drinks before bedtime which can cause bloating and stomach gas which create discomfort and sleepless nights.
The herb chamomile, which has a light, apple fragrance, acts as a muscle relaxant and antispasmodic to induce sleep, relieve stress and relieve nausea and heartburn. Chamomile has a sedative effect and is easily made into a tea. Chamomile is not addictive and blends well with other herbs.
John's Wort
Avoid sugar before bedtime. Sugars increase the heart rate and wake the body.
John's Wort is an herb which treats insomnia. John's Wort has a calming effect. The herb is most often taken in the form of a concentrated pill. John's Wort is often used in herbal formularies along with other complimentary herbs having calming, relaxing and sleep-inducing properties.
Passion Flower
Before bedtime, avoid caffeine. Caffeine increases the heart rate.
Passion flower may be used in the form of an herbal tea or an herbal supplement. This herb has sedative properties. Passion flower causes relaxation by mildly depressing the central nervous system. The herb is not habit-forming.
Lemon Balm
Chocolate acts as a stimulant and should not be eaten before bedtime.
Lemon balm is an herb with lemon-flavored leaves that can be made into a tea. Historically, lemon balm tea has been used to reduce stress and to promote sleep. The herbs lemon balm and chamomile may be combined into a tasty bedtime, sleep-inducing tea.
Warm Baths
Do not nap for more than an hour or so after 3:00 pm.
Warm baths may be used to relax, reduce stress and promote sleep. The warmth of the water has a calming effect. The use of herbs and essential oils as well as bath salts can promote a sense of well-being and calm. Herbs may be added to the bath in the form of bath salts and essential oils. Herbs conducive to use in a warm bath include lavender, chamomile and lemon balm. Oatmeal, cornstarch, almond, milk and other additives having non-irritating, calming, moisturizing, hydrating, smoothing and soothing properties can also be added to the bath.
Tags: before bedtime, John Wort, calming effect, made into, added bath, bath salts, bedtime which