Natural support for snoozing
By Justin and Clara Hamel
Last week, we covered helpful tips on sleep. While those tips can make for a great night of sleep, sometimes sleep is evasive and one may need a little additional help. Luckily, nature has provided us with an abundance of helpful sleep aids. From herbs to amino acids, the list is extensive.
The following is a list of helpful herbs to assist in a restful sleep. These herbs can be taken as supplements or consumed through teas.
Lemon Balm — Lemon balm contains compounds that have sedative and calming properties. It can be beneficial for calming the nervous system and reducing insomnia.
Passion Flower — Passion flower contains organic compounds that help the body feel more relaxed and increase levels of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that reduces brain activity, which can help with relaxation and sleep. Passion flower has been shown in studies to increase the restorative stages of sleep as well as assist in falling asleep.
Valerian Root — Valerian root is a widely used herbal supplement with a sedative effect. Multiple studies indicate valerian root can assist in falling asleep as well as staying asleep longer. Valerian’s effectiveness may in part be due to its ability to reduce cortisol levels, a hormone associated with stress and anxiety.
Skullcap — Skullcap may reduce nervous tension by stimulating that same gamma-aminobutyric acid we mentioned prior. It has been used for centuries in traditional medicine practices as a sedative and a treatment for insomnia.
This list is by no means comprehensive as many other herbs have demonstrated effectiveness in inducing and maintaining sleep such as hops, chamomile and kava kava.
In addition to herbs, many other natural supplements exist to assist in sleep. Here are just a few:
Magnesium — Magnesium is a mineral that plays a vital role in hundreds of processes in our bodies. Magnesium helps relax muscles, and this can be helpful in promoting a feeling of relaxation before sleep.
L-Theanine — L-theanine is an amino acid that occurs naturally in tea leaves. It can help promote a feeling of calm, and while it is not indicated to induce sleep, it can help enhance sleep through improving quality of sleep and reducing waking.
Casein — Generations of people have touted the sleep inducing effects of a warm glass of milk, and casein may be the key to this age old remedy for insomnia. Casein is a protein that contains tryptophan, an amino acid that activates the neurotransmitters that are the precursor to sleep-inducing melatonin. This can lead to a better quality sleep.
Again, this list is far from comprehensive, but provides some insight into the wonders of nature that can aid in relaxation and restful sleep.
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 900 South Main St., Suite A in Jacksonville, on Facebook or by phone at 217-243-6358.
