If you're struggling to get a good night's sleep despite trying various methods like turning off the TV and sticking to a sleep routine, there's still hope. Natural remedies in the form of gentle herbs can assist you in achieving the restful sleep you desire. These easily accessible herbs have been proven to enhance sleep quality for many individuals. So, if you're tired of tossing and turning, here are some herbs that can help you unwind and reclaim the sleep you've been missing out on.

Lavender

Lavender is a commonly used herb for aromatherapy as it has calming effects whenever it is inhaled. It is known to calm down your nerves and distress your mind. So if you have had a very long day then lavender might be the thing that can help your mind and body calm down before it's time to go to bed.

There are multiple ways that you can expose your brain and olfactory receptors to Lavender. Lavender is a plant so if you like taking care of plants, you can have a lavender plant inside of your house which can release the smell as it continues to grow. You can also get a lavender spritz or air freshener that you can spray right before you're about to go to bed and also spray on your pillows so you continue the smell it as you're trying to fall asleep.

Candles and diffusers are also available and can help release some of the beneficial components of lavender smell into the air. You can even combine a couple of calming techniques like bathing in lavender or having a warm cup of lavender tea before bed. Both of these things can relax your body and your mind so you can have a good night sleep.

Valerian

Valerian is a plant that can be found natively on the continents of Europe and Asia. However it also grows in the United States. The valerian root has some powerful compounds that may have a sedative effect on the body that promotes sleep, according to research. It is also thought that they help calm the nerves and reduce anxiety as well.

They are available in teas and most sleepy time teas you buy when you go grocery shopping often already contain Valerian. You can also buy it as a caps tool so you can have a high concentration of it. Valerian also is a plant that you can grow. It can be used as an ornament or a attention-grabber that also promotes relaxation. You can overdose on valerian, so be sure to learn about safe dosage before using it in any form. 

Chamomile 

Chamomile is a very popular bedtime herb. It can be grown easily at home in the garden and it is a pretty flower. It is also a perennial so you can have endless supply of it for your teas year after year. By steeping the flowers in hot water, you can make a soothing and relaxing tea that can be sipped on before bed.

Chamomile is effective because it contains apigenin which is an antioxidant that is thought to work as a mild sedative. Therefore, if you’re having trouble sleeping, chamomile may be the best thing to go and grab off the shelf to help move things along. The other positive is that it’s all natural so you can avoid some of the negative side effects of sleeping medication and other artificial remedies. Research even suggests that chamomile improves overall sleep quality so it may be the perfect supplement to consume right before bed. You can even integrate a cup of chamomile tea into your sleep hygiene so when your body receives it, it already starts to prepare for bed time. 

Passionflower 

Passionflower is a beautiful purple and pink flowering vine. It grows wild in the USA and works in the same way as chamomile. It is also a mild sedative that can promote sleep. Some research even suggests that it is good for calming anxiety. Being aware of these extra effects can help you know which tea to consume after what kind of day. If you’ve had a relatively non-stressful day, but are just having trouble sleeping, then chamomile may be the tea of choice. However, if you're anxious about something, then passionflower may be the tea of choice. Sample the two teas and find out which one has the most positive effect for you.

Lemon balm 

Lemon balm joins passionflower and chamomile as a herb that is a mild sedative. It has an intoxicating smell and is a delicious herbal tea. It has a mild lemony flavor, so if teas are often too mild for your palate, this tea may have the extra boost that you need. Also the smell of lemon has a very calming effect. It is very easy to grow, so if you have a green thumb, then this may be the next thing your garden is introduced to. It is a member of the mint family, so it will grow abundantly so you have plenty of extras for your friends and family who could also benefit from its effects. 

Before using any of the above supplements, it’s very important to speak with your health provider. Some of these may have negative interactions with pharmaceuticals that you could be taking. Therefore, if you speak to your doctor and they ask you about medications, it’s important to include these supplements as well. If you’re thinking about starting one of these supplements and take other medications, please consult your health provider first. 

If you try these sleep herbs and none of them offer you any benefits, then the problem may be deeper than mild anxiety and you may benefit from speaking to a sleep professional. Please click the orange button below to take a free online sleep test. 

https://www.onegreenplanet.org/lifestyle/gentle-herbs-for-better-sleep/