The best plants that help against insomnia

Le plants that help you sleep They offer at least three advantages. First, they are natural and therefore, except in rare cases, have no contraindications, while their effectiveness is now recognized even scientifically. Second, they are easily taken through infusions, decoctions, and herbal teas. Third, they are not addictive, unlike in the case of sleeping pillsFrom classic chamomile to valerian, including lavender and hops: let's see which plants are best for sleep.

Chamomile

In the form of an infusion, it is the drink par excellence associated with restIt has mild sedative effects, useful for countering minor insomnia. Herbalists can find the dried flowers, which can be used to prepare an infusion. The correct dose is found in a filter or teaspoon (the infusion time is 3-4 minutes). Pharmacies, drugstores, and herbalists can also find food supplements based on this herb. chamomile in the form of capsules, tablets or drops.

It has no contraindicationsIt has very low toxicity and is easily prepared as an infusion, taken half an hour before bed. Our advice is to always choose natural flowers for the infusion rather than the usual, more expensive, supplements or tea bags. The chamomile plant isn't just used for sleep as an infusion: several studies have shown that the scent of the essential oil (easy to make with dried flowers and a mixture of water and alcohol) promotes sleep.

Valerian

Valerian is one of the most effective herbs for insomnia, especially when associated with anxiety, stress, and nervous tension. The root is used, rich in active ingredients such as valerenic acid, which promotes relaxation and helps reduce central nervous system hyperactivity.

La valerian acts on the nervous system thanks to particular acids that enhance the effect of GABA, (gamma-aminobutyric acid), also contained in the plant, albeit in minimal quantities. GABA is the main inhibitory neurotransmitter in the central nervous system: it serves to reduce the excitability of neurons. The active ingredients in valerian (such as valerenic acids) enhance the action of GABA in the brain, making it more effective.

Valerian is Available as an extract, tincture, and infusion. It is not addictive, but should be taken in moderation and for limited periods. Use in combination with alcohol, antidepressants, or benzodiazepines is not recommended.

Passiflora

La passiflora It is particularly indicated for insomnia caused by mental agitation, nervousness, and emotional stress, especially for its relaxing effects. The active ingredients in the root and rhizomes extract act on the nervous system. They have a calming effect, promote sleep and help relax muscles, reducing spasms and tension, especially those related to stress and anxiety.

It is also useful for relieving gastrointestinal tension and abdominal spasms. It is taken as an infusion, tincture, or dry extract. It has no significant adverse effects, but it is best to avoid combining it with sedatives or medications or supplements that lower blood pressure, during pregnancy and breastfeeding, and before surgery, because it can enhance the effect of anesthetics and medications on the nervous system.

Lavender

The flowers of lavender essence They are renowned for their calming effect, which can also promote restful sleep. Even in this case, it's preferable to choose the flowers themselves rather than other forms of lavender-based products. The plant's essential oil, on the other hand, It can be used to perfume rooms or to make a hot bath more relaxing.

The relaxing benefit of lavender smell has been demonstrated by various researches, such as this, published in the magazine Frontiers in Behavioral NeuroscienceThe plant has no side effects, but it's best not to use it for too long. Simply add a few drops of lavender to a room diffuser, bath water (before bed), or a handkerchief and sniff it.

Hop

Best known as an ingredient in beer, the hop It has natural sedative properties. Its female flowers contain bitter substances and terpenes that act on the central nervous system, promoting relaxation and sleep. It is indicated in cases of insomnia, restlessness and mild anxiety states.It is used as an infusion, dry extract, or tincture. It should be used with caution if you are undergoing hormone therapy or taking psychotropic drugs.

However, hops can cause drowsiness, so it is not recommended before surgery requiring anesthesia. Hops can worsen depression and, having an estrogen-like effect, is contraindicated in patients with hormone-sensitive diseases.

lime

Il lime it is a tree belonging to the family of Tiliaceae, widespread in Europe, Asia and North America, particularly appreciated for its scented flowers, used for centuries to prepare herbal teas and infusions. The flowers, leaves and, to a lesser extent, the bark, can be used to obtain a drink that promotes relaxation. Some studies conducted on lime extracts suggest that they may act in a similar way to GABA and thus contribute to a sedative and tranquilizing effect.

The sedative properties of linden tea can help you relax before bed., creating favorable conditions for a good night's rest.

Lemon Balm

Among the plants that help you sleep, lemon balm has a very specific function. Its flowers are recommended when insomnia is caused by sleep problems. muscle cramps or for gastrointestinal disorders. The most potent part for this purpose is represented by lemon balm leaves, ideal for preparing a herbal tea. Although lemon balm has low toxicity, it should not be taken for too long periods and should never be combined with sedative drugs.

Hawthorn

Il hawthorn boasts relaxing effects supported by clinical studies, especially for mild anxiety and stress. Research indicates that its flavonoids and procyanidins modulate the central nervous system, reducing nervousness and palpitations. It is often used to promote calm, improve sleep, and support emotional balance without, however, causing marked sedation.

Dried hawthorn flowers and leaves, mixed with hot water, can be used as an ingredient in an excellent calming infusion to help you fall asleep. Just one caveat: hawthorn also affects the cardiovascular system, and if you plan to take it regularly, it's best to consult your doctor.

Escolzia

This plant, belonging to the poppy family, is known as the California poppy in reference to its area of ​​origin. Its deep orange flowers are used as a infused for their rather fast calming effect, especially useful for sleep disorders.

Phytotherapeutic studies attribute this effect to the presence of alkaloids (such as protopine and allocryptopine), which act on the central nervous system, promoting relaxation and reducing anxiety, without inducing addiction. For this reason, California poppy is often recommended to aid in falling asleep and improve the quality of sleep.

Jasmine

In addition to its intense and characteristic aroma, known for its mood-lifting effect, jasmine It is also used in infusions and relaxing preparations. Aromatherapy studies have shown that inhaling the scent of jasmine can reduce the activity of the sympathetic nervous system, promoting calm and improved sleep.

Even the presence of a plant in the bedroom can help create a more relaxing environment, with positive effects on mild anxiety, quality of sleep, and general well-being.

Read also:

• How to sleep well: tips that help
• How to beat insomnia and get to sleep again
• Why sleep is so important