10 Herbs for better sleep
Sleep is a weapon
Being sleep deprived and tired all the time will lead to all sorts of health issues. These health issues then in turn makes it impossible to better your situation in life. For me it came to a point a few weeks ago, I have been doing a reading challenge to read 30 books and many of these books have been self help ones. One author said; If you say you are tired all the time, tired is what you are going to be forever more! That comment hurt a bit, but it also got me thinking, which is a good thing…
Putting the pieces together I realised something about the law of attraction that hasn’t really stuck before. We need to look at different areas of our lives that are not up to scratch and do something about them. One of my problem areas are sleeping and tiredness. Since sleep is a weapon, what could I do about it? Pretty simple – sleep more! In real life it just might not be that simple, lets elaborate.
Realising there is a problem
The first thing to do is to ask yourself why you are tired? Do you get enough sleep? Are you lacking in any essential nutrients? Is your life too much? There are lots of reasons why we are tired and we often feel completely unable to do something about it.
Stress is a big contributor and for some reason this is the hardest part to tackle. Many people hold on to stress as if it was a status symbol. It is way more acceptable to say oh I’m so busy and tired than it is to say wow I feel so relaxed and well rested. But this is the thing, if you don’t do something about it, your tiredness may turn into disease and both you and your loved ones will suffer.
Stating the obvious
Going back to that statement; If you say you are tired, tired you will be – all the time. If I’m tired what do I say? Does it help just saying I’m well rested, yes possibly, but you also have to take action to eliminate the negative feeling of tiredness. If you feel tired you need to sleep! I had got into a rut just staring at the computer screen, achieving nothing, telling myself that I had to work. Needless to say this approach did not work. I changed my behaviour and instead went to bed earlier, took naps went for walks and voila productivity went up. Yes there is still a long way to go, but I am certain I am onto something here.
But If I cannot sleep?
There are a lot of things that keeps us up at night. Anxiety being one of the most common ones. But there are other culprits as well such as binge watching TV. This is a fairly new problem, we can suddenly watch all the episodes of our favourite soap all at once. Did you know that the average American watches almost 5 hours of TV each day!? If this is you, I have to tell you that you do have time for some better habits.
What are good sleep habits?
Get 8 hours sleep
Go to bed and wake up at the same times every day! Routine is important. Also make sure you get enough hours, most adults need around 8 hours every night. Do your maths here, if you need to get up at 6, you will need to be asleep by 10! Yes it is true that some people can cope with less sleep, Margaret Thatcher famously could function well with only 3 hours sleep but this is not the norm.
Exercise!
Make sure you move about and get fresh air! Walks are fantastic for your sleep as well as your mind and fitness levels. The occasional visit to the gym or swimming pool is a good thing too.
Eat well!
Junk food is not the way to go here but I do get it, it is hard to be this domestic goddess on top of everything else. So instead of aiming for perfection, aim for something within reach. Add vegetables to your current diet. The feelgood factor will spur you on, one piece of broccoli at a time. And as well as sleeping better your gut will thank you. Who knows you may feel better this way too.
Declutter your home and especially the bedroom
Declutter your bedroom! The less tech you have in your bedroom the better you will sleep. Also do not use your floor as a wardrobe, keep it tidy, you will feel more accomplished.
Temperature
The right temperature is also important. Most people sleep better in a slightly cooler bedroom. Boost the oxygen levels by leaving the window open for a few minutes just before bed.
Think of when you eat what
If you take vitamin tablets, do this in the morning, taking them at night may make you feel more awake. The same goes for coffee and other caffeinated drinks.
Create a bedtime routine!
Switch off tech at a set time to give your brain some time to wind down. Get used to being bored! You do not have to hold on to your phone 24/7. If you simply cannot do this, start off by using blue light blocking glasses.
Use herbs for better sleep! To enhance the experience of using herbs, make it into a tea ceremony where you actively choose which herbs to use each day. This is a brilliant way to wind down.
10 herbs for better sleep and how to use them
Mankind have long been using herbs to help with their sleep. They all work slightly differently so some may work for you whilst others will not. Most likely the best option is to make a blend of different herbs to match your challenges.
Herbs are most commonly used as teas or tisanes. Teas are easily made, just pour hot water over your selected herbs, and let them steep for 5 -10 minutes. I believe we have a lot to learn from the Japanese tea rituals. It is as much the ritual itself as it is the power of the herbs. By creating a ritual of your nightly cup of herbal tea, you open up your body for the herbs to help you. You welcome their powers and are grateful for their help. This is about mindset! If you are willing for the herbs to work they are much more likely to do just that! These are 10 commonly used and easy to find herbs that you could try. Start by choosing 3 that speak to you. Please find a free pdf below as a quick guide.
Chamomile
This is the one we all know about and with good reason, Chamomile has been used for a very long time with great results. The Latin name of Chamomile is Matricaria recutita which refers to the shape of the flower. Matrix, the flowerhead is hollow just like a woman’s womb. Chamomile has traditionally been used for female complaints such as menstrual cramps and this is the way this herb will help you sleep. The herb is a relaxant, it works on the nervous system and has a calming effect. It is also an anti-inflammatory herb which is great for those suffering from aches and pains caused by inflammation. Chamomile is great for all ages, even children.
The best way to enjoy this herb is as a tea, some may dislike the tase but, combined with other herbs and possibly a teaspoon of manuka honey it is very enjoyable. You can also make a compress with chamomile and lavender to put on your chest, this can feel very relaxing if you suffer from anxiety. You can of course also use the essential oil, put a drop on your pillow, it will feel very soothing. This is a great way for soothing babies. Put a drop of oil on the mobile just out of reach for your little one.
Rose
This herb that acts as a hug! Roses are not just pretty, they are powerful too. They are especially fabulous when someone is suffering from grief and depression. Roses are mildly sedative and act as antidepressants. They are also anti-inflammatory and act as a helper of other medicines. Rose petals can be added to tea as well as baked goods. If you are one for a biscuit with your tea, you can add rose petals to shortbread or biscotti. Rose essential oil is wonderful but does cost a bit to buy. A 2ml bottle will last as you only need 1 drop at a time. Another fabulous way of enjoying roses are to plant them in your garden, they do thrive in pots too. To enhance the fragrance it is a good idea to plant them together with lavender.
Lavender
Lavender essential oil should be a staple in the first aid kit of every household. The herb acts as an anti-depressive and is sedative. It can be very beneficial to those suffering from rheumatism as well as nervous dispositions. It is especially good for insomnia including when it is made worse by either physical or mental exhaustion.
Lavender works well in teas as well as in biscuits, why not try a lavender and dark chocolate biscotti. You can also choose to use the essential oil. Pour 1 drop on your pillow or keep a small muslin bag of lavender flowers near your pillow. Did you know that the the word Lavender comes from the Latin word lavare which means to wash. A drop or two added to the last rinse cycle will give your washing a fresh scent of lavender. Perfect for bedding.
Passionflower
The passion flower acts as a mild sedative and is perfect for sufferers of high blood pressure as it also acts as a vasodilator (open up and relax the blood vessels). This beautiful, almost magical flower has been used to strengthen the heart as well as in relief of mental restlessness and an overactive mind. If you are suffering from anxiety and stress headaches this is your herb. It combines well with chamomile and is perfect to use as a tea.
Lemon balm
Lemon Balm has been highly rated for strengthening the heart, it has also been used for melancholy – sadness that typically presents without any obvious cause. The herb is mildly sedative and is especially beneficial for those with slightly elevated blood pressure. Lemon Balm is also a good go to herb if you are experiencing stomach cramps, mixes well with mint for an after dinner drink.
Lime flowers
A calming herb that is pretty rare in the sense that it is low in tannins. This is perfect if you are suffering from digestive issues. Lime flowers were once used to combat epileptic attacks which gives us a hint on how to use the herb. These flowers are perfect if you feel nervous about something which in turn makes it difficult to sleep. The herb may also help reduce high blood pressure. The best way to enjoy this herb is as a tea. It combines well with lemon balm and rose.
Oat straw
Oats is another “hug me” herb and is brilliant in any nervous disorder such as anxiety, depression and irritability and of course exhaustion. The whole herb can be enjoyed both internally and externally. Apart from eating porridge and cakes made of oats we can also use the straw. Make some tea and if you have any left over, you can pour it in your bath water where it has a both soothing and calming effect.
Skullcap
Are you working long hours? Do you feel mentally drained? Skullcap can help support your nervous system. It works well if you are waking up at night and never seem to get a full nights sleep, or if you are suffering from tension headaches. Skullcap combines well with Rose for grief or states of shock. Add about 1/2 tsp per cup of tea, mixes well with rose, lemon balm and lavender. Don’t increase the dosage of skullcap as it may make you feel sluggish.
Hops
Have you ever felt a bit tired after drinking beer? Hops may be the culprit. Hops has a sedative effect and can even make you feel drowsy. It is only the female plants that can be used for both medicinal use and for beer making. More specifically it is the pine cone like flowers. The flowers can be used as a tea but are also commonly used in pillows as they give off a calming scent.
Valerian
One of the most commonly used herbs for sleepless nights. Valerian works well with stress related exhaustion and restlessness. Its relaxing and mildly sedative actions will help with both falling asleep and staying asleep. Valerian is another herb that may cause giddiness if taken in too large doses. Stick to 1/2 -1 tsp per cup of tea. Valerian was used during the 2nd world war to treat shell- and air raid-shock.
Your bedtime routine
All the herbs above can be used as a tea before bedtime. Select a few and keep them in separate well labelled jars. Make up your recipe with three herbs with room for alteration if you for instance feel particularly stressed or nervous you may want to add a herb for that purpose.
Start your bedtime routine by switching all tech off and set your alarm if necessary. Choose your 3 herbs. Take 1/2 tsp of each herb (making up 1 1/2 tsp in total), put the herbs in a tea strainer or straight into a teacup especially selected for your sleep routine. Let the herbs steep for 5 minutes. Enjoy the scents while you are waiting. Enjoy your tea. Whilst drinking, keep your thoughts on the tea and let your mind switch off. After you have finished your tea, go straight to bed.
Keep a potpourri of “sleepy” herbs in your bedroom to keep the herbal support throughout the night. If you have a garden, do plant some of the herbs to create a bond with them. Meditate with the herbs to get the insights you need and to help your mind to slow down. When you meditate, always keep a notebook at hand to scribble down things you think of to be able to let go of then in the knowledge that they are safely stored.
The cheat sheet pdf – 10 herbs for better sleep
Please find the 10 herbs for better sleep cheat sheet pdf below. It is a quick guide on which herbs to use and when, keep it with your herbs for quick referencing. Note down your own experiences with the herbs, you may find that there is a go to herb for you and it may vary. Welcome to the healing world of herbs.
A 10 herbs for better sleep pdf cheat sheet. Free to download
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