Of course sleep - medicinal plants for relaxing nights

Of course sleep - medicinal plants for relaxing nights

sleep is the key to our well -being - but many of us fight with restless thoughts and sleepless hours at night. What if the answer to a relaxing night can be found in nature itself? Medicinal plants that have been used in traditional medicine for centuries could be the solution. In this article we take a closer look at the fascinating effect of natural sleeping pills and their influence on our sleep cycle. Scientifically well -founded recommendations show how we can use sleeping herbs safely and effectively. But be careful: not all medicinal plants are without risk. We illuminate side effects and interactions to ensure that your path to relaxing nights is really healthy. Immerse yourself in the world of medicinal plants and discover how easy it can be to make the nights peaceful and relaxing!

The effect of medicinal plants on the sleep cycle

medicinal plants have a long tradition in supporting sleep, and their effects are both culturally and scientifically well documented. The human sleep cycle is divided into several phases, including light sleep, deep sleep and REM sleep. Different herbs can have a targeted influence in different phases of the sleep cycle.

One of the best -known plants is Passion flower (Passiflora Incarnata), which is often used to relieve anxiety and to promote calm sleep. Studies show that passion flower can increase the GABA level in the brain, which has a calming effect. The lemonse (Melissa officinalis) has a similar effect, which also offers anxiety -resolution properties and improves sleep quality.

Another relevant representative is the chamomile (Matricaria Chamomilla), which is often used as a sedative. Their effect is based on an ingredient called apigenin that binds to certain receptors in the brain and thus has a sleep -promoting effect. Studies showed that chamomile tea shortens the sleep time before going to bed and increased the quality of sleep.

The lavender (Lavandula angustifolia) is known for its aromatherapy properties. It was found that lavender oil extended the sleeping time and reduced the sleep time. The inhalation of lavender air can also reduce stress and fear, which in turn leads to better sleep. This effect was confirmed by various clinical studies.

Below is an overview of some frequently used medicinal plants and their effect:

Despite their positive effects, it is important to consider the correct dosage and preparation type. Excessive consumption can cause unwanted side effects. In addition, interactions with other medication can occur, which is why a consultation with a specialist is advisable before having medicinal plants to support sleep support. It is also relevant to mention that the effect of medicinal plants can vary individually and depends on various factors such as lifestyle, health and psychological well -being.

Scientifically sound recommendations for the use of sleeper herbs

The use of sleeping herbs has gained popularity in recent years, and it is important to understand the right approach. Studies show that certain plants such as valerian, chamomile and lavender can have positive effects on sleep. However, these herbs can be used in different shapes and doses, which requires the selection of the most efficient approach.

• valerian: is often used in the form of capsules, teas or tinctures. The recommended dose is usually between 300 mg to 600 mg extract before going to bed.
• chamomile: often consumed as tea. A cup of 30 minutes before going to bed can have a calming effect.
• lavender: can be used as an essential oil for aromatherapy. Inhaling the fragrance or applying to the skin can have a relaxing effect.

Another aspect is the combination of herbs. Mixtures often show synergistic effects that can improve the quality of sleep. A common combination is valerian with hops or lemon balm, as these herbs complement each other. Nevertheless, caution is advised; The dosage should always be adapted to individual needs and not exceeded.

Table 1 shows an overview of the most common sleeper herbs, their shape and recommended doses:

In addition, potential interactions with other drugs or health conditions should be taken into account before using sleeping herbs. A consultation with a doctor or pharmacist is advisable, especially for existing previous illnesses or the simultaneous taking medication.

Ultimately, sleeping herbs can be valuable support in sleep hygiene as long as they are used carefully. Sleep researchers recommend seeing sleeping herbs as part of a holistic approach that also takes into account other aspects such as sleeping environment and stress management.

Side effects and interactions: Safe use of natural sleeping pills

natural sleeping pills, often in the form of medicinal plants, can offer valuable support for sleep quality. Nevertheless, it is essential to be aware of the possible side effects and interactions in order to ensure safety when using. These funds should always be used in coordination with a medical specialist, especially if other medications are already taken.

The most common side effects that can occur when using sleeping herbs are:

• sleepiness a day: Many plants such as valerian or passion flower can cause persistent sedation.
• gastrointestinal complaints: Some users report nausea or other digestive problems.
• Allergic reactions: rares, but possible - especially for chamomile or other plants that are connected to allergens.
• impairment of the concentration: A decline in cognitive skills can occur if there is excessive use.

The interactions with prescription and over -the -counter drugs are also important. Certain combinations can increase the risk of side effects or influence the effectiveness of the medication. A common interaction affects sedative and sleeping pills that can increase the calming effect while taking herbs such as valerian or St. John's Wort. Therefore caution is required. Here is a simplified overview of some critical interactions:

The individual reaction to these plants can vary greatly, so it is advisable to start with a low dose and gradually increase it while paying attention to possible side effects. Additional caution is advised if you suffer from chronic diseases or is pregnant. In such cases, a doctor should be consulted beforehand in order to avoid unwanted effects and to ensure the best possible security.

The fact that many people prefer natural remedies should not hide the need for a well -founded application. The safe use of these sleeping pills is not only a question of personal well -being, but also health - both physically and mentally.

Overall, the analysis of the effects of medicinal plants on the sleep cycle shows that natural sleeping pills can be an effective and valuable addition to conventional methods to support a relaxing sleep. By considering scientifically sound recommendations, the positive effects of these plants can be used as best as possible and at the same time minimized potential risks. An informed and responsible handling of medicinal plants is crucial to avoid side effects and interactions. The use of sleeping herbs can not only contribute to improving sleep quality, but also promoting general well -being. By combining the knowledge from naturopathy with well -founded scientific approaches, promising perspectives open up for healthy and relaxing sleep.

sources and further literature

references

• Schäfer, T., & Bormann, M. (2020). phytotherapy for sleep disorders . In: Deutsche Ärzteblatt, 117 (42), A-2020.
• Wagner, H. (2018). medicinal science: basics and application . Stuttgart: Georg Thieme Verlag.
• Künzli, M. (2019). Effects of medicinal plants on sleep quality: an overview . Berlin: Springer-Verlag.

Studies

• Gall, A. M., & Latus, P. (2017). The effect of passion flower on sleep quality: a placebo-controlled study . Journal of Phytotherapy, 38 (3), 140-148.
• Hofmann, E., & Schubert, W. (2021). The effect of lavender on sleep quality: a systematic review . Sleep medicine, 22 (11), 775-783.

further literature

• Steinhäuser, J. (2016). sleep and health: the role of natural remedies . Heidelberg: University publisher Winter.
• Özdemir, A. (2018). medicinal herbs for better sleep: a practical guide . Cologne: Kösel Verlag.