These natural sleep aids work to help you

Sleep disorders are not an uncommon problem. If they occur over a longer period of time, they can be very stressful and restrictive in everyday life. Sleep problems can often be solved with herbal sleeping pills such as valerian or lavender. Warm milk with honey or a hot bath in the evening also help many people combat insomnia. Read here what to do if you often can’t fall asleep.

What to do if you have sleep disorders? These natural home remedies for sleep disorders help

Stress, problems at work or in your private life, nervousness, exam anxiety or travel fever – all of this can contribute to one or two sleepless nights. Maybe this scenario sounds familiar to you: you’re tossing and turning in bed and the harder you try to fall asleep, the less it works and the frustration increases. You think “I can’t sleep” and wonder how you’re going to get through the next day. You are not alone in this. Sleep disorders are common. If they occur frequently, everyday life is severely affected by lack of sleep and constant fatigue. In addition, lack of sleep weakens the immune system and leads to anxiety, depression and irritability, which in turn makes it difficult to fall asleep. This creates a vicious circle. Don’t let it get that far. Sleep problems can be effectively treated with relaxation techniques, stress reduction and natural sleeping pills. Find out here which herbal sleeping pills help you fall asleep.

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1. Valerian for insomnia

Valerian is the first choice medicinal plant for insomnia. It has a calming effect, but does not anesthetize like chemical sleeping pills do. If the sleep problems are caused by inner restlessness and nervousness, valerian helps with its calming effect. If you suffer from chronic sleep disorders, drink several cups of valerian tea a day. Valerian is also available in the form of capsules, dragees and tablets.

2. Lavender for sleep problems

Due to its relaxing and anti-anxiety effects, lavender is often used for sleep problems. Indirect inhalation of this essential oil also improves sleep quality. To do this, drip two to three drops of lavender oil onto your pillow. There are also ready-made sprays with lavender oil to buy. A few drops of lavender oil in an aroma nebulizer or diffuser not only ensures a pleasant scent in the bedroom, but also helps you fall asleep. But this medicinal plant also has a relaxing effect as a tea. Drink one to two cups of lavender flower tea before going to bed.

3. Hops for insomnia

Hops are a good addition to valerian as they both have a calming effect and increase the sleep-promoting effects of valerian. It works like the sleep hormone melatonin. The main active ingredients in hops are the bitter substances humulone and lupulone, which are produced in the glandular scales of the hop cones. A tea with one to two teaspoons of hop cones in combination with valerian or other sleep-promoting herbs helps against sleep disorders. Drink the tea half an hour before bed. Hops are also often available as a combination preparation with valerian in tablet or dragee form.

4. Lemon balm for sleep disorders

Lemon balm is a good nervous relaxant and therefore helps you fall asleep and stay asleep better. The medicinal plant is used for tension, restlessness, irritability and as a mild sleeping aid. Drink several cups of lemon balm tea throughout the day. To make the tea, pour half a liter of hot water over a few fresh or a teaspoon of dried lemon balm leaves and let it steep, covered, for five minutes.

5. Vanilla for insomnia

The scent of vanilla has a calming and relaxing effect. In aromatherapy, vanilla oil is used for insomnia, anxiety and depression. Eating vanilla also promotes sleep. To benefit from this effect of the popular spice, drink a milk of your choice with the pulp of a vanilla bean and a little cinnamon before going to bed. Cinnamon also has a calming effect.

6. Passionflower for sleep problems

The passionflower herb is used as a sleep aid and also reduces mild symptoms of mental stress as well as restlessness, nervousness and anxiety. Passionflower has a relaxing, calming effect and lowers blood pressure. Secondary plant substances such as chrysin are responsible for their healing effects. Drink passionflower herb as a tea mixture with other medicinal herbs or consume it in powder form. As a bath additive it also helps with restlessness.

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7. St. John’s wort for sleep disorders

St. John’s wort helps with sleep disorders, inner restlessness, nervous stress and nervousness. It has a mood-enhancing effect and is therefore known as a natural antidepressant. Since depression is sometimes accompanied by sleep disorders, St. John’s wort also has a positive effect on sleep. To relax and sleep better, take it as a tea, tincture, or tablet form.

8. Hot milk with honey helps you fall asleep

The classic natural sleep aid: hot milk with honey. You probably already know the popular way to fall asleep from your childhood. Even though the sleep-promoting effects of milk and honey have not yet been scientifically confirmed, many report that the drink has a calming effect. Milk contains the amino acid L-tryptophan, which is involved in the production of the happiness hormone serotonin and the sleep hormone melatonin. The honey is said to allow the amino acid to reach the brain more quickly. However, the tryptophan content in milk is low. Rather, it can be assumed that the drink has a psychological effect, as it reminds us of childhood and gives us a feeling of security.

9. Taking a warm shower, bath or foot bath in the evening makes you tired

A warm shower, bath or foot bath relaxes the body and promotes sleep. In addition, the blood vessels expand due to the heat, which reduces blood pressure. A study published in the journal “Sleep Medicine Reviews” shows that a warm bath one to two hours before bed shortens the time lying awake by ten minutes. If you add sleep-promoting medicinal herbs such as lavender to the bath or foot bath, you will increase the relaxing effect and nothing will stand in the way of a peaceful sleep.

Melatonin for sleep problems

Melatonin is a hormone produced by the body in the pineal gland, a small cone-shaped organ in the midbrain. The hormone controls our internal clock, the so-called day-night rhythm. As we age, our body produces less and less melatonin. Artificial light (blue light) from smartphones, computers and televisions also suppresses melatonin production. If you want to shorten the time it takes you to fall asleep and improve your sleep quality, take one milligram of melatonin 30 minutes before bed. Melatonin is available in tablet form and as a spray, often in combination with other herbal sleeping pills such as valerian, hops or lemon balm.

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Can’t fall asleep? Tips on nutrition and sleep hygiene to combat sleep disorders

The basis for a restful and deep sleep is a balanced diet and sufficient exercise. If you also reduce your alcohol consumption or avoid alcoholic drinks completely, all the better. A glass of red wine may make you sleepy, but alcohol has a negative impact on the quality of your sleep.

Here are our tips for combating sleep disorders:

• Avoid stimulating activities that keep you awake close to bedtime. This also includes exciting films or news in the evening. Scientists have found that serial junkies sleep worse.
• Avoid conflicts, because stressful conversations before going to bed upset you and make it difficult to fall asleep and stay asleep.
• Relax: Read a book or magazine, do yoga or light stretching exercises, listen to relaxing music, meditate, or do a breathing meditation.
• Avoid using electronic devices one to two hours before bed as their blue light inhibits melatonin production.
• Wear blue light blocking glasses when using electronic devices is unavoidable.
• Eat your last meal two to three hours before bedtime. A full stomach causes sleep problems and heartburn.
• Stop drinking so much right before bed to avoid having to go to the toilet at night.
• Limit your caffeine consumption. It’s best to stick to a cup or two of coffee before 12 noon. It takes the body about five hours to break down half of the caffeine. Caffeine wakes you up and makes it difficult to fall asleep.
• Keep your bedroom cool and clean and tidy.
• Create an evening routine that signals to your body that it’s time to wind down and prepare for sleep.
• Get up at the same time every morning. By training your body to wake up at the same time every day (even on weekends), you will gradually develop a regular bedtime routine.
• Listen to your body and go to sleep earlier if you are tired. This is your body signaling to you that it needs rest.