We all need at least eight hours of sleep to make sure our bodies have the opportunity to restore and rejuvenate. If you're having trouble sleeping, you're not alone — according to Consumer Reports, 27 to 68 percent of people have trouble sleeping. You can use herbs for sleep to improve your bedroom environment and improve the quality of your rest.
Herbs for Sleep
The one true and tried herb that most of us have heard about before is lavender. This oil is known as “the sweet scent of sleep” for a reason. Research shows that the smell of lavender eases anxiety and insomnia. Lavender can settle the nerves, reduce the difficulty of falling asleep, and prevent nighttime wake-ups. If you are looking for deep, slow-wave sleep, try lavender.
The most popular way to use lavender is placing four drops in a diffuser. You can also spray your pillow(You may check our Casper Pillow review) and bedding with a mist containing lavender. Another simple trick is to tuck a cloth with three drops of lavender on it and place in a pillow. Or you can rub three drops of lavender oil in your hands and inhale.
This essential oil comes from the perfumed flowers of the cananga tree. It's native to the Philippines and Indonesia. The fragrance of ylang-ylang is rich and deep but with a beautiful light floral aroma. This oil is effective in reducing hypertension because of its sedative effects. Ylang-Ylang can help you fall asleep faster and reduces stress and anxiety. Ylang-Ylang combines well with floral or woody scents.
Add a few drops into your diffuser an hour before bed to create a relaxing aroma that should help you sleep.
Cedarwood oil comes from the foliage, wood, roots, and stumps of cedar trees left after the rest becomes timber. If you love that woodsy aroma, then this essential oil needs to be in your diffuser oil rotation. Besides being a potent anti-inflammatory, expectorant, and antiseptic, cedarwood oil is also relaxing, calming and comforting. This oil is a warm and woodsy aroma that makes you feel like snuggling in your bed. Use in your diffuser before you head to bed for the night and see if the quality of your sleep improves.
Clary sage oil is known for relaxing, soothing, and balancing the mind and body when used aromatically. The oil helps promote feelings of relaxation in preparation for a restful night’s sleep. This oil is beneficial for insomnia and gives a sense of balance. Clary sage has been around for thousands of years, with recorded uses as far back as the 4th century BCE.
Do you toss and turn during the night, your mind not shutting off as it's filled with all the thoughts of what you need to be doing the following day? Relax your mind and body by using this oil in the diffuser before bed or applying a drop or two on your pillowcase. To get a restful night's sleep, you need to create a relaxing environment in your bedroom.
This one can deliver a significant range of benefits to your overall body. However, in the bedroom, you should be using this in the diffuser which will give a calming effect on your body and mind. The oil can help you relax enough to get that restful sleep you need. Diffuse a few drops to induce a calming and relaxing sensation.
Chamomile is a beautiful herb that allows you to ease the restlessness you experience at night. It is a mild sleep aid utilized for centuries for sleep issues.
Peppermint oil is used for many things around the house, but this one might be new to you. If you are fighting a headache, try a couple of drops in a diffuser and take some deep breaths. This oil will help with your mental focus, concentration, and ease stress. It's a great aromatic that helps break through the fog.
Breathing in the crisp, energizing aroma through the air will also assist with muscle aches and pains. If you are having a hard time sleeping due to a cold or flu, then peppermint oil is precisely what you need. Add two drops in a diffuser right before bedtime. It acts as a mild relaxant which is terrific for pain in joints as well as muscles aches that might be keeping you awake.
Rosemary is an aromatic evergreen shrub that is often used in cooking. Part of the mint family, it's related to basil, lavender, myrtle, and sage. Rosemary essential oil extracts from the leaves of the rosemary bush.
The inhalation of rosemary essential oil has been proven to decrease the level of cortisol in the saliva. In other words, the scent of rosemary has been directly shown to help lower measurable stress. De-stressing is an essential part of making it easier to fall asleep.
Marjoram essential oil comes from steam distillation of both fresh and dried leaves of the marjoram plant. This oil is excellent for calming sedative effect on both the mind and body and can help ease stress and anxiety. Try two drops of marjoram in your bedroom diffuser before bed. You can spray the oil on your bedding and pillows, too.
Herbs for Sleep
What are herbs for sleep? Well, anything that helps you relax and makes you sleepy can do the trick! Some herbs do have medicinal properties that directly help you sleep, but creating the right atmosphere is half the battle.
Turning your Helix Mattress bedroom and into a relaxing refuge from the world will go a long way to creating more restful sleep, and you will want to explore how using herbs for sleep can help you achieve that. From which herbs to use to how best to employ them, you'll find all the answers below. You may also want to check our review with Tempurpedic Pillow.
How do you use herbs for sleep?
So you've picked out which herbs you like best, and you're ready to buy. What should you buy? How do you use it?
You can incorporate herbs for sleep into your life in many different ways. The easiest way is by using a diffuser and diffusing essential oils. Usually, essential oils are created through distillation and have a strong scent that is characteristic of the herb from which they came. You can also put oil on a cloth inside of your pillowcase, or a few drops on your pillow and sheets. The options are endless.
Essential oils are a great way to create a healthy, peaceful metro mattress bedroom along with a comfortable bed, bedding, and pillows. Creating that sense of comfort and relaxation can be a key part of having a good night's rest.
Using a diffuser
Diffusing essential oils in your bedroom before you go to bed is the most effective way to begin your journey in using herbs for sleep. There are multiple types of diffusers for essential oils, but they all operate in mainly the same fashion.
There's a container that holds water, usually 100 ml, and drops of oil go into the water. Typically, you should put about three to five drops per 100ml (3.4 ounces) of water. You can add less or more oil depending on what you prefer.
Where can you find supplies?
You can find herbs and essential oil anywhere that sells aromatics or natural remedies. Diffusers are also often available at department stores. You can buy diffusers and oils online, too.
Watch out for false or misleading claims — the natural remedy industry is unregulated and overrun with pseudoscience. Don't be fooled by ads that promise the world or the end of all your sleeping woes, and stick to things that will help you to create a relaxing atmosphere.
If you have problems falling asleep, the following list of the best herbs for sleep might just help.
Here Are the Best Herbs for Sleep
There are many different herbs for sleep, and below you will find some of the most popular. Most of the below herbs for rest can be found at your local whole food health store, online, and at supermarkets. Prices will vary depending on both quantity and location.
Combinations of Herbs for Sleep
When it comes to diffusing herbs for sleep, you're not limited to just one! You can combine multiple oils in a diffuser or mist spray to create just the right ambiance. You can use the ones on this list, or pretty much any other essential oil or oil-based scent that you find relaxing.
Try combining lavender with complimentary herbs, like cedarwood and chamomile. Or, if you're looking for something brighter that will lift your spirits, try peppermint and marjoram! The options are endless and personal taste will directly impact what helps you best
Ready for a Healthy Bedroom
If natural herbal solutions can help you get some sleep, why not give it a try? Of course, you should always talk to a doctor before taking any herbs for sleep to make sure it won’t affect any other medical issues.
Some essential oils can cause interference with certain medications. Pregnant women and young children especially should talk to a doctor before using essential oils, even when using a diffuser. It's better to be safe than sorry.
Creating that healthy bedroom also means turning off electronics two hours before bedtime — herbs for sleep aren't the only thing necessary to create the right atmosphere if you have trouble sleeping. Blue-tinged light is disruptive and tells your body it is time to be awake. You might try listening to music or audio books before falling asleep, as well as keeping your room as dim as possible.
If you struggle with sleeping problems or insomnia, every tiny bit helps. When you make simple but necessary changes to your bedtime routine, these will become habits. These habits can have a profound impact on how well you sleep. A good night's rest will leave you feeling mentally sharp, emotionally balanced, and full of energy for the day ahead of you.
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Last update on 2021-07-24 at 11:10 / Affiliate links / Images from Amazon Product Advertising API