Several factors can disrupt sleep: stress, anxiety, a heavy dinner, consuming stimulating substances such as coffee, tea, or alcohol late in the day, and exercising late in the evening.
Fortunately, plants can relieve certain sleep disturbances thanks to their active compounds. This is the case with the amino acid 5-HTP found in the griffonia or with apigenin from chamomile.
Which plants should you favor for better sleep? Here is our selection of the 7 plants most effective for achieving restorative sleep, to be taken in capsules or as herbal tea.
Real natural sleeping aids! Read on after the list to discover the physiological aspects related to sleep and the role of melatonin.
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N.B : Plants in the form of dietary supplements may be an alternative to herbal tea for people who tend to wake up in the middle of the night to relieve their bladder.
1. Griffonia
The griffonia is part of the legume family, which also includes soy. It is a plant that grows mainly in the forests and savannas of certain African countries such as Togo. It contains the amino acid 5-HTP which increases the production of melatonin and helps reduce certain sleep disorders. This article highlights the action of this amino acid in the treatment of insomnia.
How to consume it : products made from its seeds are preferred to maximize its benefits. It is available as tablets or as a powder (the latter being less concentrated in 5-HTP). The powder can be added to liquids such as fruit juice.
2. Ashwagandha
Ashwagandha belongs to the same family as the goji berries. It is described as an adaptogenic plant, meaning that it can help our body adapt to physical and physiological stress.
This study, conducted on chronically stressed individuals, shows its effect in reducing insomnia. Two alkaloids (a type of molecule) named somniferine and somnine are involved in its action.
How to consume it : its powder can be incorporated into sweet preparations such as creams or cakes. Moon milk is a recipe that showcases its soporific properties. Capsules or dried ashwagandha roots are also available for use in decoctions.
3. Valerian
Valerian is a plant native to Europe and Asia. It is among the plants that promote falling asleep by calming nervous activity. The synergy of its compounds may make sleep deeper and more restorative. This study conducted on patients suffering from insomnia demonstrates its beneficial effect on sleep.
How to take it: it is available in tablets or capsule form. It is recommended to choose organic. It is also available as a powder; it can be prepared as an herbal tea or diluted in water.
4. Passionflower
Passionflower, also called the passion flower, has splendid bluish flowers topped with a pretty crown! It comes from South America. This study conducted on animals suggests it may promote falling asleep and increase sleep duration.
Human research is expected to confirm these initial findings. One of its compounds, called maltol, is thought to be responsible for its sedative action.
How to take it : it can be consumed as an herbal tea. It is also available in capsule form.
5. Lemon balm
Lemon balm is also called lemon herb because of its characteristic flavor. It originally grows in the Mediterranean basin. It has been used since ancient Greece for its medicinal properties. This study conducted on mice indicates the potential sedative effect of lemon balm. Its compounds citronellal and citral may act on muscle relaxation and falling asleep.
How to consume it: it can be prepared as an herbal tea: by decoction or infusion. It also comes in tablet form or essential oil.
6. Tribulus
Tribulus, also called Maltese cross, is a perennial plant that can grow in many regions. It has been used as a medicinal plant for millennia. It is also an adaptogenic plant. It supports the balance of the nervous system and improves sleep quality.
How to consume it: tribulus is available in tablets or capsules. In powder form it can be mixed into a drink or a dessert such as applesauce.
7. German chamomile
German chamomile is well known for helping with falling asleep. It is a fairly popular herbal tea that may make it easier to drift into the arms of Morpheus. Its soporific properties are believed to be due to one of its active compounds called apigenin.
How to consume it: it is very easy to find as an infusion. You can even find whole flowers to steep in some herbal shops. A nice way to pair its gentle flavor with an attractive visual in homemade tea.
Herbal medicine for sleep
A brief physiological overview of sleep
We spend on average nearly a third of our lives sleeping! Many scientists study sleep and try to unravel its mechanisms and, in particular, its functions. It is thought to play a role in our learning and memory abilities. The relationship between sleep and immune system function has also been the subject of several studies.
Our sleep is governed by the circadian rhythm. It is an internal clock that operates on 24-hour cycles. It determines the alternation between wakefulness and sleep.
When night falls, our body secretes melatonin. It is a hormone produced from serotonin (the “feel-good” hormone) that helps with falling asleep.
La lumière bleue des écrans peut perturber le cycle du sommeil. D’autres facteurs peuvent avoir un impact sur la qualité de sommeil comme une mauvaise digestion, le bruit ou encore des horaires de travail décalés.
Lire aussi l Comment mieux dormir grâce à l’alimentation ?
Herbal medicine and sleep
For millennia, phytotherapy has used plants to treat various ailments as part of a therapeutic approach. The WHO recognizes it as traditional medicine.
It is the active compounds of plants that are used to relieve a multitude of ailments including sleep disorders. This is the case, for example, of apigenin from chamomile. It is a plant compound (a flavonoid) which, by binding to specific receptors in the brain, may have a sedative effect.
Precaution: consult a specialist (doctor, pharmacist, phytotherapist) to check that you do not have any contraindications to consuming plants and that there is no risk of drug interactions.
If you have recurrent insomnia or more serious sleep problems, talk to your doctor.
