Tag: Herbal

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Best Natural Sleep Aids

Remember the days when you slept like a baby and always woke up feeling refreshed and energized? The last time I slept that way was when I was a teenager. It seems like sleep has become more evasive the older I’ve gotten and the more I’ve had to “adult.” If you’re like me and you can’t seem to get enough shuteye at night no matter what you do, here are some of the best natural sleep aids I’ve discovered.

Valerian

This herbal medicine is made from a plant’s root. Though it’s not very well-known, it’s a great ingredient for achieving deep, restful sleep. If you have trouble finding it at your grocery store, look for it at your local health food store. Most people add it to tea and take it an hour or so before bedtime.

Though valerian is a great sleep aid, it may interact with some medications. So before you give it a try, talk to your doctor. You should also know that if you take valerian regularly, you shouldn’t suddenly stop taking it. Doing so can cause some anxiety or withdrawal symptoms (eek!)

Chamomile

Chamomile flowers are some of my favorites because they’re so bright and cheerful. They look a lot like daisies. But as energetic as their appearance may be, these little flowers are very effective at helping you sleep. Chamomile tea promotes relaxation and can help you wind down in the hours leading up to bedtime. You may also find that drinking chamomile tea before bed improves your quality of sleep as well.

Just make sure you don’t consume more than the recommended dose. Taking too much chamomile may cause you to get nauseous or to throw up. You may also want to consult with your allergist or doctor before consuming if you have known allergies to flowers in the daisy family.

Melatonin

Melatonin is a hormone your body naturally produces in the pineal gland. It helps control circadian rhythms so you sleep better. Unfortunately, some of us don’t seem to create sufficient melatonin to help us nod off at night. Taking anywhere between 1 and 5 mg of melatonin right before bed may help induce sleep.

If you decide to try melatonin, only use it for a maximum of two weeks. Using it longer than that could potentially hamper your ability to produce your own melatonin going forward. Some people may discover that melatonin helps them fall asleep quickly, but causes them to wake frequently in the night. Others may feel more depressed or irritable when using melatonin as a sleep aid. If these things happen to you, discontinue using melatonin products right away.

Lavender

Lavender is a highly fragrant plant that is used in many sleep aid products. It produces a calming effect and may help you fall asleep more easily at night. You can use lavender in a variety of ways. My favorite way is to dilute a few drops of lavender essential oil into a diffuser in my room. I turn the diffuser on at bedtime to enjoy the relaxing benefits of the fumes.

You can also put a few drops of diluted lavender oil right on your pillowcase. Some people even rub a little diluted lavender oil around their nose before going to bed. Just keep in mind that this is a very fragrant oil, so you only need a little bit.

Magnesium

Magnesium is an important mineral that helps boost heart and brain function. However, it may also help relax the body and mind so you can get a restful sleep. Studies show that insufficient levels of magnesium are associated with insomnia and troubled sleep. You can take magnesium in supplement form before bed to see if it helps you get more rest at night.

I love each of these sleep aids and alternate between them regularly. To find out which one works best for you, give each of them a try on different nights over the next few weeks. Happy sleeping!

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5 Teas For Better Digestion

The secrets to health and happiness are not really secrets at all but rather, age-old remedies that people have been using for millennia. Among other simple tips such as “walk daily,” “eat a natural diet” and “smile more,” one that can have a profound effect on your health and comfort is “drink more tea.”

Civilizations have been using herbal teas to treat digestive issues and soothe symptoms such as nausea, constipation, bloating and indigestion for thousands of years, and for good reason — they work! Whether you’ve been feeling a bit bloaty lately, have had trouble digesting your food or simply want to keep your system in balance, add these five herbal teas to your diet.

1.    Ginger Tea

Ginger is a powerful anti-inflammatory agent that contains a compound called gingerol. Studies show that gingerol helps to stimulate stomach contractions and trigger emptying, two actions that can help to alleviate bloating, relieve gas and encourage bowel movements. Research also suggests that ginger can help with cramping, nausea and indigestion.

2.    Peppermint Tea

Peppermint is an herb known for its cool and refreshing flavor and ability to calm an upset stomach. Peppermint contains menthol, which is a compound that has been proven to improve digestive issues in both human and animal research groups. In one four-week study of 57 people who live with irritable bowel syndrome, 75% of people who took peppermint capsules twice a day showed an improvement in symptoms. This is compared to just 38% of people who took a placebo.

3.    Dandelion Tea

Dandelions may be a weed, but they’re a weed with powerful health and anti-inflammatory properties. Studies show omile Teathat dandelion contains compounds that, like ginger, trigger muscle contractions and the subsequent flow of food through the GI tract. Additional research found that dandelion extract fights inflammation, decreases the production of stomach acid and protects against ulcers.

To make dandelion tea, bring a mixture of two cups of dandelion flowers and four cups of water to a boil. Remove it from the heat and let steep for 10 to 15 minutes. Pour the mixture through a colander or sieve and into your cup, and drink up.

4.    Cham

Chamomile is an herb that boasts several supposed health benefits, ranging from a better night’s sleep to reduced cancer risk. It also helps to promote digestive health. Per the findings from a few different studies and anecdotal evidence, chamomile promotes better digestion, helps protect against diarrhea and fights stomach ulcers.

5.    Fennel

Fennel is an herb that has a black-licorice type taste and that you can eat both raw and cooked. Though it is not fully understood why or how, findings support the theory that fennel is a natural laxative. Studies in which older adults consumed fennel tea for a month found that it promotes healthy bowel movements and relieves constipation. Other findings suggest that the anti-inflammatory agents in fennel also help to protect against and fight ulcers.

People have been using herbal teas as remedies for stomach pain and digestive issues for thousands of years. If you recently experience digestive issues, or if you just want to protect against them, drink a cup of tea each night — or more for more benefit. Give the above five herbal remedies a try.