Chamomile: More than just a sleeping tea
Chamomile: More than just a sleeping tea
The simplicity of a cup of chamomile tea before going to bed often hides the complexity and the diverse potential of this well -known medicinal plant. In addition to their popular role as a sleeping pills, Kamille harbors a rich treasure trove of phytochemical components, the mode of action and benefits for our sleep cycle go far beyond general ideas. This article illuminates the profound phytochemical composition of chamomile, explores its targeted mechanisms of action on our sleep and, based on scientific knowledge, how chamomile can be used effectively for high -quality sleep. Recommended applications and doses are discussed in order to show how chamomile is more than just a means of promoting falling asleep. Immerse yourself in the fascinating world of chamomile with us and discover how it can be much more than just a sleeping tea.
The phytochemical composition of chamomile: a deeper view
The chamomile, scientifically known as Matricaria Recutita, is characterized by a rich phytochemical structure that is responsible for its diverse therapeutic applications. The main components include essential oils, flavonoids, and terpenoids, which are present in the composition of the chamomile flowers in significant quantities. The essential oils, including Bisabolol, Bisabololoxide A and B and Matricin, are the main bearers of the anti -inflammatory and antimicrobial properties of the plant.
flavonoids such as apigenin, quercetin, and luteolin contribute to the antioxidant capacity of chamomile. Apigenin in particular is known for its fear -proof and sedative effects. This specific flavonoid binds to benzodiazepine receptors in the brain, which explains why chamomile extracts are often used to promote calm and sleep.
terpenoids, another important group of phytochemicals in chamomile, include substances such as chamestas that have anti -inflammatory properties. Chamaslen, which is created during the distillation from the forerunner Matricin, is also responsible for the characteristic blue color of the chamomile oil.
To clarify the important phytochemical components of chamomile, the following table can serve:
| essential oils | bisabolol, bisabolololoxides A and B, matricin | anti -inflammatory, antimicrobial |
| flavonoids | apigenin, quercetin, luteolin | antioxidative, fear -solving, sedative |
| terpenoids | chamzuen | anti -inflammatory |
These components interact synergistically to support the health -promoting properties of chamomile. Your anti -inflammatory, antioxidant and sedative properties make you a valuable natural remedy in plant medicine.
Knowledge of the phytochemical composition of chamomile is crucial for understanding their healing effects and supports the development of therapeutic applications and standardized extracts for medical purposes.
chamomile effect on the sleep cycle: mechanisms and scientific evidence
The effectiveness of chamomile in promoting a healthy sleep cycle is largely attributed to its rich composition of secondary plant substances. Apigenin in particular, a flavonoid in chamomile, shows significant anxiolytic and sedative properties. Apigenin works by binding benzodiazepine receptors in the brain, which leads to a calming and thus facilitates falling asleep.
Scientific studies have shown that the consumption of chamomile tea can lead to an improvement in sleep quality before going to bed. In a randomized control study it was found that participants who regularly drank chamomile tea over less night waking up and overall a better sleep quality reported compared to a control group that did not drink a chamomile tea. However, further research is necessary to underpin this findings and to understand the exact mechanism behind the sleep -promoting effects of chamomile.
To support the hypothesis that chamomile can promote sleep, some studies also refer to the role of glycin, an amino acid contained in chamomile. Glycin is known to lower the body temperature and thus make it easier to fall asleep. It also acts as a neurotransmitter in the brain that sends inhibitory signals and thus contributes to calming down before sleep.
- apigenin: binds to benzodiazepine receptors, promotes relaxation and sleep
- glycin: reduces body temperature, facilitates the transition to sleep
An overview of relevant research results can be summarized in the following table:
| study
| duration
| ||
|---|---|---|---|
| randomized control study on chamomile tea | adults with sleep difficulties | 2 weeks | Improvement of sleep quality |
| overview of chamomile and sleep | No participants (literature study) | not correct | Positive association between chamomile consumption and sleep quality |
conclusion: previous research indicates that chamomile can have potentially positive effects on the sleep cycle. However, further research is necessary to fully understand the mechanisms, by which chamomile supports sleep and to work out guidelines for effective dosage and application.
recommended applications and doses of chamomile for improved sleep: an evidence -based instructions
The use of chamomile as a natural sleeping pills is based on its potential ability to calm the nervous system and reduce anxiety, which can indirectly lead to improved sleep. The optimal dosage and application form of chamomile can vary depending on individual needs and preferences.
tea preparation: One of the most common methods for taking chamomile is a tea. For the preparation of a chamomile tea, 2-3 grams of dried chamomile flowers are usually left in hot water for 5-10 minutes. It is recommended to drink the tea 30 minutes to an hour before going to bed to maximize the sleep -promoting effect.
chamomile extracts and supplements: chamomile is also available in the form of extracts and supplements, which are concentrated higher and can therefore be taken in a lower dosage. When using extracts, a dosage of 400-1600 mg per day is often recommended, divided into several smaller doses. It is important to consider the manufacturer's specific instructions and to discuss consumption with a health service provider in order to evaluate individual risks and interactions with other medication.
- aromatherapy: chamomile can also be used as an essential oil in aromatherapy. Some drops of chamomile oil in a diffuser can help create a calming atmosphere in the bedroom. However, there is no standardized dosage for the use of essential oils, so a small amount should be started and the effect should be observed individually.
- Topical application: chamomile oil can also be applied to the skin in a diluted form, in diluted form, for example as part of a relaxation ritual before sleeping. It reduces skin irritation and promotes general well -being.
| tea | 2-3g dried flowers | 1 cup before going to bed |
| extract/supplement | capsules or liquid extracts | 400-1600 mg per day |
| aromatherapy | essential oil in the diffuser | as required and tolerance |
It is essential to observe the reaction of your own body to chamomile and to adapt the dosage or application form if necessary. People with known allergies against plants from the Asteraceae family should refrain from using chamomile. Before introducing a new supplement or a new treatment method, it is advisable to obtain professional medical advice.
Further studies are required to comprehensively evaluate the effectiveness and safety of chamomile as sleep aid. However, the existing data and anecdotal reports support the traditional use of chamomile to improve sleep.
In summary, it can be said that chamomile has far more to offer than just their calming effect, which helps many to fall asleep. The phytochemical composition of this plant reveals a complex structure of active ingredients that interact synergistically in order not only to positively influence the sleep cycle, but also to offer a variety of other health benefits. Through the detailed analysis of the scientific evidence, we have gained a deeper understanding of the mechanisms that stand behind the sleep -promoting effects of chamomile. In addition, the recommended applications and doses offer practical orientation aid to optimally use chamomile for improved sleep. However, it is important to operate further research in order to fully understand and use the entire potential of this remarkable plant.sources and further literature
references
- Srivastava, J.K., Shankar, E., & Guppa, S. (2010). Chamomile: herbal medicine of the past with a radiant future. molecular Medicine Reports , 3 (6), 895-901.
- Zick, S.M., Wright, B.D., Sen, A., & Arnedt, J.T. (2011). Preliminary investigation of the effects of chamomile tea on sleep quality and depression in postpartum women. Journal of Advanced Nursing , 67 (2), 398-407.
Scientific studies
- Amsterdam, J.D., Li, Y., Soeller, I., Rockwell, K., Mao, J.J., & Shults, J. (2009). A randomized, double -blind, placebo -controlled study to evaluate the effectiveness and safety of chamomile (Matricaria Recutita) extract in serious depressive patients. Journal of Clinical Psychopharmacology , 29 (4), 378-382.
- Mao, J.J., Li, Q.S., Soeller, I., Xie, S.X., & Amsterdam, J.D. (2014). Chamber therapy for generalized anxiety disorder: a randomized, double -blind, placebo -controlled clinical study. Phytomedicine , 21 (14), 1765-1771.
further literature
- Gardner, Z., & McGuffin, M. (ed.). (2013). American Herbal Products Association’s Botanical Safety Handbook , 2nd edition. Crc press.
- Hoffmann, D. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine . Healing arts press.
- McKay, D.L., & Blumberg, J.B. (2006). A review of the bioactive components and the potential of chamomile tea (Matricaria Recutita L.). Phytotherapy Research , 20 (10), 519-530.