Taking melatonin supplements is not the only option to help sleep, as research suggests that several natural herbs can support relaxation of the body, facilitate sleep and improve its quality.
These herbs contain substances that affect gamma-aminobutyric acid (GABA), a chemical in the brain that calms the nervous system and can make sleep easier, according to the website "Ferry Well Health".
1. Nardin
Nardin is a plant spread in Europe and Asia and has been used for centuries to treat insomnia, stress and anxiety.
Nardin may help promote relaxation and improve sleep by increasing levels of gaba acid in the brain.
Research suggests that this plant works best when used regularly for a week to two weeks.
Despite its benefits, which include reducing the time required to sleep, improving its quality and increasing its duration, it has side effects such as headaches, stomach upset and vivid dreams.
2. Chamomile
Chamomile has been used for a long time as a sedative treatment, and contains the antioxidant Apigenin, which is bound to GABA receptors in the brain.
Studies show that chamomile plant calms the body, reduces stress and improves sleep quality.
3. Lavender
Lavender oil studies are often used to create a comfortable sleeping environment.
Lavender is available in the form of essential oils, oral capsules or herbal tea.
4. Ashwagandha
This plant is used in traditional Indian medicine and is one of the bioconditioners that help the body cope with stress.
Studies have shown that ashwagandhas reduce the hormone cortisol, improve sleep quality, and increase sleep duration, knowing that it has some mild side effects such as diarrhoea and drowsiness.
5. The melliss
Mellisa is a herb from the peppermint family that may help improve sleep and relieve insomnia.
Research suggests that they may increase the activity of GABA pathways in the brain, which helps with relaxation.
Other ways to improve sleep
- Weeds may help, but daily habits are also important. Among the most important customs:
- Maintain a consistent sleep schedule
- Build a comfortable bedtime routine such as reading, stretching, or showering with warm water
- Reduce the use of screens by an hour before bed
- Make the bedroom cool, dark and quiet
- Avoid caffeine, nicotine, and heavy meals before bed
- Practising physical activity during the day
- Avoid late naps
- Exposure to daylight in the morning to organise the biological clock
