Effective combination of different medicinal herbs
Sleep problems can be addressed in many ways – both with prescription sleep aids and natural medicines. The risks of chemical drugs as sleep aids are well known: they should only be taken under medical supervision and can lead to dependency after a short time. Herbal sleep aids are gaining increasing acceptance in conventional medicine as research progresses and are used in homeopathic therapies. Many patients also feel more comfortable with herbal medicines because only few side effects are known and no dependency is to be feared. Herbal sleep aids are usually available over the counter in pharmacies or drugstores and can often make falling asleep quick and easy.
Tea - a centuries-old remedy
For temporary and mild difficulties falling asleep, many affected people find ready-made tea blends available in drugstores helpful. Common ingredients include hop cones, lemon balm, chamomile, St. John's wort, passionflowers, vervain, lavender, or hemp leaves. Their composition is based on centuries-old traditions. Some ingredients require at least an hour to take effect. This should be considered when taking them before bedtime.
The sleep teas develop their full effect through the expert combination of several medicinal herbs. Feel free to consult your pharmacist, naturopath, or doctor about this. The composition of the blends largely depends on the causes of the sleep problems - here you can learn more about possible causes of sleep disorders.
Valerian, hops, hemp, and passionflowers as herbal sleep aids
Valerian is one of the best-known natural remedies that have a calming effect on the nerves and promote sleep. In drugstores, the medicinal root is available in the form of capsules, dragees, and tablets. Dried valerian roots are also available in well-stocked pharmacies for tea preparation. Often, these are combined with other ingredients due to the characteristic smell of the roots, which many find unpleasant.
If you pour about 180 milliliters of boiling water over a teaspoon of valerian, the hot drink is ready to drink after about 12 minutes of steeping. A study conducted by scientists at the University of Giessen confirms that the medicinal herb unfolds its sleep-promoting effect after about an hour. No potential for dependency is known.
Valerian is often combined with hops in many preparations. Its relaxing, antibiotic, and anti-inflammatory properties were already known to the Native American tribes of North America. The natural bitter acids and some components of hop oil have a calming effect on the nerves. For those who don’t like teas or dragees, a glass of non-alcoholic beer before sleep is an option. Alcohol in beer, on the other hand, contributes to restless sleep and should be avoided.
Tea made from hemp leaves as a sleep aid is becoming increasingly popular. When taken as a liquid, the medicinal plant has no intoxicating effect, and hemp leaves are freely available in Germany. Due to its antispasmodic, pain-relieving, and anti-inflammatory effects, it supports falling asleep, for example, with migraines and menstrual discomfort. In addition to its sleep-promoting properties, its use has a mood-enhancing effect. Hemp has a long tradition in natural medicine. Hemp herb and hemp seeds were already used by healers in China 5,000 years ago.
The passionflower is considered a stress reliever. It works against restlessness and nervousness. Its substances calm the nervous system and help with prolonged insomnia. One to two teaspoons of dried passionflower herb from the pharmacy are enough for a cup of the sleep-promoting drink. Commercially available herbal sleep aids with this medicinal herb usually also contain valerian root, hops, and lemon balm.
Melatonin and tryptophan – natural sleep-promoting processes
The hormone melatonin produced by the pineal gland is the sleep and night hormone. It regulates the internal biological clock and is influenced by light exposure. When it is dark, more is produced, making you sleepier and helping you enjoy good sleep. A too low melatonin level causes difficulties falling asleep and staying asleep.
The hormone is produced in the body from the amino acid tryptophan – which can be naturally supported through a balanced diet. Foods high in tryptophan include nuts or oatmeal. Preparations with tryptophan and melatonin are also available in pharmacies, with high doses sometimes requiring a prescription. These are therefore not purely herbal sleep aids and should be used with caution and after consulting your doctor depending on the concentration. In general: if sleep problems or disorders persist despite herbal sleep aids over a longer period, you should consult your doctor as the next step.
The dietary supplement SLEEP² Relax from Third of Life also contains a small amount of the amino acid tryptophan to promote calm and good sleep. However, taking it may possibly impair your ability to participate in road traffic.
About Third of Life
Third of Life is backed by sleep experts with many years of experience who want to help you sleep better. In close collaboration with sleep researchers and based on studies from science and practice, we develop functional sleep products, from nightwear to pillows and duvets to mattress protectors, to improve the special third of our lives: sleep. In our magazine, we also provide helpful tips and recommendations for restful nights.
More on the topic:
Sleep Disorders: Causes and Solutions
Sleep cycle: What happens in our body during sleep?