Do you have sleep problems and are you looking for a natural sleep aid? We’ll show you four of them and explain how you can use them.
According to a Forsa survey from 2018, over a third of Germans often experience sleep disorders every night. The causes for this are different: stress at work, exam anxiety or family problems. The nights can be so stressful that they become a nightmare.
Before you are prescribed strong sleeping pills to help you recover at night, you can try natural sleeping pills. They are not addictive. In this article we introduce you to four natural sleep aids. We also give you tips on what you can pay attention to for healthier sleep hygiene.
Known? During the lockdown in the corona pandemic, sleep disorders increased again. Lack of exercise and additional psychological stress can be reasons for this.
1. Valerian as a natural sleep aid
Valerian is probably one of the best-known medicinal plants that have a calming and sleep-inducing effect. The messenger substances in valerian stimulate certain regions of the brain that ensure relaxation. You can take it in the form of valerian tea or valerian dragees.
Caution: For many preparations containing valerian, the package insert warns not to get behind the wheel after taking them. It’s better to wait a few hours.
Note: If you want to use valerian to combat your sleep disorders, don’t expect an immediate improvement in your sleep quality. You need to take valerian over a longer period of time, usually at least two weeks, to feel the effects.
2. Lemon balm as a natural sleep aid
Lemon balm is also a natural sleep aid because it has a calming effect. The essential oils citral and citronella are primarily responsible for this.
You can take the medicinal plant as lemon balm tea, for example. In combination with hops and valerian, lemon balm is also available from the pharmacy in the form of over-the-counter dragees.
3. Hops as a natural sleep aid
As a natural sleep aid, hops also help you fall asleep and ensure a peaceful night. It probably has a similar effect to the sleep hormone melatonin, but this connection has not yet been clearly clarified scientifically.
The best way to take hops is as hop tea: either in a pre-made bag or as a hop cone that you pour water over. This natural sleep aid is often combined with other herbs such as lemon balm or valerian.
Note: Hops are also found in beer. However, beer does not help with sleep disorders because of the alcohol. Studies have shown that alcohol does not promote sleep. On the contrary: you will sleep less deeply and more restlessly, even if you initially fall asleep more quickly. More about this here: Alcohol as a sleep aid: Why you should stay away from it.
4. Lavender as a natural sleep aid
Lavender has an anti-anxiety and anti-depressant effect. You can also use this natural sleep aid in various ways.
- For example, buy or make a lavender bag and place it near your pillow.
- Alternatively, you can buy lavender oil and put two to three drops on your bedsheets half an hour before going to bed.
More about it here: Lavender scent: effect and how you can use it
This also helps with healthy sleep hygiene
In addition to natural sleeping pills that are available over the counter, a regular evening routine can also ensure better sleep. We have put together some ideas for you here:
- You should dim the lights one to two hours before going to bed in the evening. This way you stimulate the release of melantonin in your body. Avoid any type of screen light (smartphone, computer or TV) an hour before bed.
- Maintain a healthy sleep environment. You should use your bed and bedroom primarily for relaxing and sleeping. Office or study items, laptops and other things that can upset you emotionally have no place there.
- Make sure the room temperature in the bedroom is comfortable. The Federal Environment Agency recommends 17 degrees for the bedroom.
- The wrong materials can also play a role in restless sleep: Make sure that your pajamas and duvet cover are made from natural materials such as sustainable organic cotton or linen. These materials are breathable and comfortable to wear.
- Rituals create security and can be important not only for children but also for adults. You can end your day with a pleasant evening ritual. Think about what can be good for you before going to sleep: a meditation, reading a few pages in a book or writing a diary, for example a happiness diary. This is how you manage to end the day well.
Note: If your sleep problems persist for at least four weeks or if you suspect that psychological stress could be the cause, you should seek professional help. As part of behavioral therapy, a therapist can help you improve your sleep hygiene.
Revised by Philipp Multhaupt
Read more on Techzle\.com:
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- Stress symptoms: signs and consequences of too much stress
- Joy of life: How to learn to enjoy your life
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