Great sleep is one of the hallmarks of vibrant health, but it’s something that many people often overlook. Sleep experts suggest that adults aged 18-60 get between seven to nine hours of sleep every night. A full seven hours, though, is not always easy to come by. 

It’s quite common for people to get cozy in bed and immediately feel wide awake. This is an unfortunate reality and it can seem like there’s no antidote or magical potion that immediately puts you in a state of deep sleep. That being said, health experts have identified certain beverages that contribute to a deeper state of relaxation. When the body is in a more relaxed state, it’s much easier to fall asleep. If you want to drive off to dreamland with ease, consider drinking the following beverages before bed. 

Passionflower Tea

Researchers in Mexico conducted an animal study to determine the effects of passionflower on sleep. The results indicated that rats injected with passionflower extract experienced a significant increase in total sleep time. No other human studies have confirmed these findings yet, but many anecdotal reports claim that passionflower tea helps people fall asleep.

Golden Milk

Golden milk, or a turmeric latte, before bed may help to promote a sense of calm. Warm milk, however, may not be appetizing because it can cause digestive discomfort. If you are sensitive to dairy products, consider dairy-free golden milk. Turmeric is rich in curcumin, a compound that may reduce inflammation, relieve anxiety, and alleviate effects of sleep deprivation. You can sweeten the beverage with Manuka honey to further reduce inflammation and promote gut health, which may aid your sleep.

Tart Cherry Juice

Cherries are stone fruits that can be tart or sweet, depending on the variety. Cherries contain tryptophan, which is an amino acid that’s a precursor to melatonin, a hormone that helps regulate when you fall asleep and wake up. Tart cherries tend to contain more melatonin, which is why their juice is better than the sweet varieties. In fact, tart cherries have up to six times more melatonin than sweeter cherries. One study observed 30 participants who consumed cherry-based juice twice daily. The results indicated that the juice improved nightly sleep and reduced the number of nighttime awakenings. Another study found that people who drank eight ounces of tart cherry juice twice a day for two weeks slept an additional 84 minutes, compared to the group who consumed a placebo drink.

Valerian Tea

It’s common to find valerian in health food stores, but you can also purchase it online. The most widely used part is the root, which is popular in herbal remedies for insomnia. Valerian shows promise for its ability to relieve insomnia and improve overall sleep quality. One study found that 30% of postmenopausal women who took 530 milligrams (mg) of valerian twice daily for four weeks reported better sleep quality. Valerian root may help enhance sedation and you shouldn’t mix it with drugs or alcohol because of that reason. Additionally, pregnant or nursing women and children under the age of three should avoid valerian. 

Ashwagandha Tea

Ashwagandha is a medicinal herb popular in Ayurveda treatments. Extracts and teas often include the root, berries, and leaves of the plant, all of which may help relieve stress, anxiety, and even arthritis. In human studies, ashwagandha exhibited the potential to help the body wind down and prepare for sleep. A study on mice identified triethylene glycol, an active compound in ashwagandha, to induce sleep when consumed in large doses. You can typically find ashwagandha in powder form, but it also comes in the form of tea and supplements. 

Chamomile Tea

Chamomile is a common go-to tea when you have a sore throat or runny nose. It’s comforting and helps reduce inflammation and cold symptoms. Other research noted that chamomile tea may be a helpful sleep tonic. One study, in particular, found that adults aged 60 and up who consumed 400 mg of chamomile extract for 28 consecutive days improved sleep quality. Another study monitored 80 women who experienced poor sleep. After drinking chamomile tea daily for two weeks, the subjects experienced a significant improvement in sleep. 

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Where there is a negative symptom, there is a supplement to address it. Vitamins, minerals, and other supplements are more popular than ever. They can affect mood, performance, focus, and even stress levels. In fact, there are supplements that help to naturally reduce stress, and it helps to know what they are and how they affect the body.

Most people don’t go a single day without experiencing some level of stress, no matter how minute it may be. Juggling a child’s schedule with your own, planning projects at work, or dealing with the arrival of family members can elevate stress levels. In the case of the world in which we live, the ever-changing landscape of COVID-19 can increase stress. When stress levels are too high, though, it can be harmful to the body. 

Chronic stress or high stress levels can impair immune function and increase the risk of high blood pressure, inflammation, stroke, and heart attack. According to the National Institute of Mental Health, chronic stress negatively affects all aspects of a person’s health. People need to address stress and not simply sweep it under the rug. “Shrugging it off” isn’t the mindset people should have about stress. 

How Can Supplements Help?

While a healthy diet, regular exercise, proper sleep, and healthy communication can regulate stress levels, they aren’t always enough. Either that, or people simply cannot adhere to the type of regimen that naturally reduces stress. This is where supplements enter the equation. Both vitamins and minerals help the body perform optimally, but it’s important to get the dosage right. You may have to discuss what supplements to take and how much of them you need with a nutritionist or doctor before you start taking them freely. The following supplements may improve stress or help the body cope with it. 

L-theanine

L-theanine is an amino acid that naturally exists in green tea. Despite being in a caffeinated tea, L-theanine has anti-stress and relaxing effects on the body. A 2019 study in the Nutrients journal monitored adults who consumed 200 milligrams (mg) of L-theanine or a placebo every night for one month. The results indicated that the L-theanine group saw an improvement in sleep, depression, stress, and anxiety. 

Valerian Root

Although this is a common herbal remedy for insomnia and anxiety, valerian root also helps to reduce stress. Valerian root contains a number of beneficial plant compounds, including isovaleric acid and valerenic acid. According to research studies, valerian interacts with gamma-aminobutyric acid (GABA), which is a chemical messenger in the brain and nervous system that aids with nerve signal regulation. Valerenic acid inhibits the breakdown of GABA, which increases feelings of calm or relaxation. You can consume valerian root tea or take it as a supplement.

Lemon Balm

Many healers incorporated this lemon-scented herb in various herbal remedies during the Middle Ages. Now, it regularly grows around the world and has been used as a mild sedative or calming agent. A 2019 study followed 80 people who underwent coronary artery bypass surgery. Half the group received 500 mg of lemon balm three times daily, while the other group received a placebo. At the end of the study, the lemon balm group improved sleep quality by 54% and reduced anxiety by 49%. Lemon balm is commonly made into a tea, but supplements are also available. 

Magnesium

Some nutritionists refer to magnesium as the forgotten mineral because many people fail to consume enough via their diet. The body uses magnesium in various processes, including muscle and nerve function and protein synthesis. Several research studies indicated that magnesium helps to relieve mild anxiety. A 2017 review of 18 studies found that magnesium not only lowered stress levels, but also aided with anxiety reduction. More research is still necessary to determine how effective it is at lowering stress levels. You can readily find magnesium in nuts, seeds, leafy greens, whole grains, and legumes.

Ashwagandha

Ashwagandha is an adaptogenic herb, meaning it enhances the body’s resilience to physical and mental stress. It’s native to India, where it was popularly used in Ayurveda. One study monitored 60 patients with mild stress. Half the group took 240 mg of ashwagandha and the other half took a placebo daily for 60 days. The results found that people experienced lower levels of stress, anxiety, and depression. A review of five studies determined that ashwagandha was beneficial for people who needed help managing stress, anxiety, and fatigue. 

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Depression is either a minor or serious mood disorder that involves a wide range of symptoms. Some of them don’t interfere with daily life, while others can be life-threatening. The World Health Organization (WHO) estimates that about 264 million people suffer from depression worldwide. Roughly 17 million American adults have experienced one major depressive episode, and adolescents (ages 12-17) have a higher rate of the same episodes. These numbers may not be 100% accurate because many people with depression don’t always seek treatment.

One of the most unfortunate realities in today’s day and age is that many people don’t acknowledge depression as a serious issue. They neglect it and push symptoms to the side, failing to seek help. Sometimes, this is due to inadequate or non-existent mental health support facilities in certain areas. Considering that depression is one of the leading causes of disability, we need to correct this issue and not neglect symptoms of depression. Common symptoms of depression include:

• General sadness
• Feeling of emptiness
• Irritability
• Angry outbursts
• Lack of energy
• Slowed thinking, speaking, or lethargic movements
• Trouble concentrating
• Cognitive changes 
• Suicidal thoughts (in worst cases)

How To Fight Against Depression

People have used herbal remedies to treat anxiety and depression for centuries. In more recent years, Western cultures moved away from herbal remedies, focusing on prescription medications. A report on antidepressant use in teens and adults monitored a 400% increase between 1988-1994 and 2005-2008. While medications have their place, herbs and supplements can help combat depressive symptoms. The efficacy of these nutrients and herbs will depend on each person’s biochemistry. Keep reading to learn more about the natural ways to fight depression.

Vitamin D

A little sunshine everyday does more than boost immunity and aid the absorption of calcium. Vitamin D plays many roles in the body, one of which is fighting depression. According to a 2019 review of four randomized trials, vitamin D supplements helped relieve symptoms of major depression. People with depression tend to be deficient or low in vitamin D. People with the lowest levels have more severe depressive symptoms. If you have depression, consider getting out in the sun or supplementing with vitamin D to help improve quality of life.

Valerian Root

Valerian root is a mild antidepressant that is commonly used to relax the body before sleep. Many people with anxiety or insomnia benefit from drinking valerian tea before bed. It does have a mild sedative effect on the body that works to improve sleep quality. The good news is that if valerian root doesn’t make you tired if your depression causes anxiety symptoms. It actually works to calm the body and mind. Be mindful that you should not take this herb with other antidepressant medications.

Omega-3 Fatty Acids

We’ve got the need…the need for omega-3s! According to research, omega-3 fatty acids may help to improve depressive symptoms, especially in postpartum women. One review of 26 studies found that omega-3 supplementation had a positive effect on 2,160 patients with depression. Several studies confirmed that eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) proved to be the most effective omega-3s. There are many omega-3 supplements, but you can also find them in avocados, extra virgin olive oil, chia seeds, flaxseeds, walnuts, hemp seeds, and Brussels sprouts.

SAM-e

S-adenosyl methionine (SAM-e) is a synthetic form of one of the body’s mood-boosting chemicals. Health experts classify SAM-e as a supplement, not a medication, and the FDA has not approved it in the U.S. to treat depression. People in Europe, however, prescribe SAM-w as an antidepressant. It has similar effects to common antidepressants, and it proved to be better than a placebo in one study. The efficacy of SAM-e will depend on the severity of the condition.

Saffron

This brightly colored spice is highly regarded in the culinary world, but it also has significance in herbal remedies. Several studies confirmed that it may help to naturally treat symptoms of depression. Researchers observed that it may increase levels of serotonin, a powerful mood-boosting chemical. One analysis of five controlled trials found that supplementing with saffron reduced symptoms of depression in adults with major depressive disorder. More research is necessary, but saffron shows great promise for fighting symptoms of depression.

Zinc

Zinc works to encourage a healthy immune system, but it also works to regulate neurotransmitter pathways. People with depression tend to be deficient or low in zinc levels. One analysis found that blood zinc levels were about 10% lower in people with depression than people without the condition. Another review found that supplementing with zinc alongside antidepressant meds worked to dramatically reduce symptoms. 

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If you have anxiety, any day has the potential to turn into a panicked state of unrest. With all that is going on nowadays, it’s easy for internal emotions to run amok and cause you to spiral out of control. It’s easy to label these times as “stressful,” and that people live in a uniform state of stress. This leads to adrenal fatigue and hormonal imbalance, which is a recipe for disaster if you are prone to anxiety or depression.

There’s no way to magically escape the times we live in, but you do have the opportunity to take control of your own life. When you make a constant effort to control your stress and the way you handle things, it’s much easier to manage anxiety levels. Don’t let the world dictate your life. You have the power to direct your focus wherever you want. Instead of focusing on the negatives, change your outlook to focus on the positives in your life.

For those times when willpower is not strong enough to manage stress, you can turn to herbs to help calm your anxious mind. This article explores six different herbs that can help ease your anxiety. We detail the herbs below, so keep reading to learn more about how they can benefit your anxiety. 

6 Herbs To Calm An Anxious Mind

Valerian

The valerian plant is native to Asia and Europe, and it has historical use as a sleep remedy. Some cultures used valerian teas or tinctures to help reduce depression and anxiety systems. Because there are very few studies on valerian, the National Center for Complementary and Integrative Health (NCCIH) concluded that more research is necessary to determine if it can alleviate anxiety symptoms. That said, it does have mild sedative properties that make it beneficial for healthier sleep. The NCCIH notes that pregnant women and nursing mothers avoid this herb.

Hawthorn

Similar to rose, hawthorn is a calming herb that comes in handy if you experience high stress levels. Many cultures use hawthorn to help manage sadness, depression, or general grief. A 2004 study found that that combining hawthorn, California, poppy, and magnesium helped to treat mild anxiety disorders. Hawthorn helps to relieve emotional and physical stress because it has a relaxing effect on the central nervous system. 

Passionflower

There are about 550 species of passionflower, but the P. incarnata species proves to be most effective against nervousness and anxiety. The flavonoids and alkaloids in passionflower actually interact with gamma-aminobutyric acid (GABA), a naturally occurring amino acid that regulates fear response. This interaction helps to dampen your body’s alarm system, helping it relax the body as opposed to heightening the senses. In one study, researchers monitored 40 dental patients prior to surgery. They all took 260 milligrams (mg) of passionflower a half-hour prior to surgery. The herb helped to reduce anxiety and heart rate as effectively as a pharmaceutical sedative. 

Ashwagandha

Adaptogens are very special because they affect the body’s hormones and systems to regulate stress response. Ashwagandha has a long history of use in Ayurvedic healing practices, but it has become popular in recent years. A 2019 clinical study examined ashwagandha’s effects on stress and anxiety. This eight-week study monitored 58 participants with stress. Each patient randomly took either a placebo, a 250 mg dose of ashwagandha, or a 600 mg dose of ashwagandha. The group that took the 600 mg dose reported a significant decrease in stress levels, while the other two groups didn’t notice a difference. 

Chamomile

Did you know that about one million cups of chamomile tea get consumed worldwide every day? Chamomile is a popular herb that has undergone extensive studies to observe its health benefits. Chamomile contains flavonoids that work to influence GABA, but it also has other calming compounds like apigenen. You can consume chamomile tea to help calm moderate stress, but recent research suggests it may help to relieve higher stress and anxiety levels. In 2016, people with general anxiety disorder took 500 mg of chamomile three times daily for two months. More than 50% of the group reported a significant decrease in anxiety symptoms. 

Galphina glauca

Native to Mexico, Galphina glauca is a plant species that has been traditionally used as a mild tranquilizer. A clinical trial in 2012 examined Galphina glauca for it’s potential to become a treatment for general anxiety disorder. Participants in the trial randomly received either Galphina glauca or prescription anti-anxiety medication, lorazepam, for 12 weeks. The findings indicated that Galphina glauca helped reduce anxiety symptoms better than lorazepam. 

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For those who are keeping up with the Joneses, bringing the outside indoors is one of the biggest interior design trends. Aside from their aesthetic appeal, plants bring positive energy and health benefits into the home, specifically in the bedroom. They may not make the magic happen in a traditional sense, but they may help you sleep more soundly, and that may be the magic you’re looking for.

Insomnia and sleep apnea are two of the primary conditions that result in interrupted sleep and irregular circadian rhythm. Whether your breathing is causing you to sleep poorly, or high stress levels & nonstop thoughts are keeping you awake, placing the following plants in your bedroom can help to improve your sleep and your sleeping environment.

Ficus Tree

The ficus tree is often considered to be merely decorative, a plant that makes an office or living room less mundane. Ficus trees help to remove 70% of benzene, ammonia, toluene, and other harmful materials, which are emitted from poor quality furniture, from the air. By removing these pathogens from the air in your bedroom, your breathing will benefit, making the ficus tree an excellent plant for those with sleep apnea or allergies.

Jasmine

The small white flowers of a jasmine plant are visually stunning and the scent, which is often used in its essential oil, is sweet and relaxing. Jasmine plants are easy to take care of and survive in small pots, making them ideal for placing near the bed (perhaps on your dresser, windowsill, or night stand). Studies have shown that jasmine’s scent has helped to reduce anxiety levels and improve overall sleep quality.

Aloe Vera

Known for its myriad medicinal properties, aloe vera is always beneficial to have in or around the house. Because it produces a lot more oxygen at night, aloe vera helps to improve the air quality of the space it occupies. This makes it a great plant to have in the bedroom because it means that the air you breathe is less harmful to the lungs and immune system. The higher amount of oxygen can help you fall asleep more easily. If you ever have a skin irritation, sunburn, scrape, or dry skin, you can always cut one of the leaves and apply the gel to promote natural healing.

Valerian

Valerian has been used for centuries as a natural remedy for those with insomnia. Brewing the root of the plant into a tea and drinking it has helped to induce sleep and helped people remain asleep. Alternatively, the flowers have been used in aromatherapy to improve sleep quality. If you find that you struggle to fall asleep, keep a valerian plant in your bedroom. You can run a bath about an hour or two before bed and add several valerian petals to the water to create a calming bath. Be sure to keep the plant near a windowsill because it requires about six hours of sunlight per day.

Snake Plant

Sometimes referred to as “Mother-in-Law’s Tongue,” the snake plant emits oxygen at night to help improve the air around you. As stated before, improving the air quality can help you sleep more soundly. Snake plants help to remove harmful chemicals, including xylene, toluene, formaldehyde, and trichloroethylene from the air. Believe it or not, formaldehyde commonly circulates inside the house because it is in a lot of commercial hairsprays. This chemical can lead to respiratory problems, so keep a snake plant in the bedroom to purify the air.

Peace Lily

The peace lily is similar to aloe vera and the snake plant, in that it helps to clean the air. NASA found that it is also efficient at increasing the humidity in a room by up to 5%. While you are sleeping, inhaling air that is clean and mildly humid can ease your breathing and make you less susceptible to developing colds or respiratory conditions. The peace lily plant requires minimal care, only requiring water once a week.

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Annually observed in May in the United States since 1949, Mental Health Awareness Month aims to reach as many people as possible through community events, screenings, and media. There are currently 450 million people worldwide living with some form of mental illness, and two-thirds of people with mental illness refuse to seek treatment. The mission of Mental Health Awareness Month is to provide support, resources, and treatment options for those who may not search for help on their own.

Roughly 18 percent of the American adult population (around 40 million people) is currently living with an anxiety disorder. Anxiety can be a rare visitor for some, while others experience consistent anxiety, making it difficult for them to catch their breath and organize their thoughts. While breathing techniques, exercise, and maintaining a healthy diet filled with nutrient-dense foods can help improve anxiety, there are non-habit forming herbal options that have been proven to be effective.

Everyone with anxiety deserves to feel good, right? Take the extra time to invest in your mental and physical well being by getting a massage, correcting chemical imbalances via acupuncture, or doing a digital detox. That last tip is probably the most important, due to the fact that the percentage of people with anxiety has dramatically increase since the dawn of smartphones, tablets, and any other device that delivers and overwhelming amount of uncontrollable information 24 hours a day. Take a break from screens!

For those who want to avoid prescription medication for anxiety, sleep, or depression, consider experimenting with the following three herbs to relieve anxiety.

Valerian Root

Several clinical studies have shown that valerian root may be an effective herbal remedy for people with insomnia and anxiety. The people in these studies reported reduced anxiety and stress levels, and they had an easier time falling asleep. Additionally, the amount of time they remained asleep increased. If taken in excess, valerian root may cause dizziness, headaches, or drowsiness, but these reports are based on people who took more than 150mg of valerian root extract a day.

Kava Kava

Commonly consumed as a ceremonial drink in the Pacific Islands (Fiji, American Samoa, and Hawaii), kava root, also known as kava kava, has been praised for its calming effects on the body. Kava kava has been used by native cultures to help reduce headache pain, anxiety, improve sleep, and protect the kidneys. Working to slow the release of hormones into the bloodstream, kava kava helps to keep you calm. It does have a more sedative effect than valerian root, which is beneficial if your anxiety makes it difficult to fall asleep. Note that overconsumption of kava kava may damage the liver, so avoid this herb if you have liver problems.

Passionflower

This exotic vine flower is quite striking with its alien-like purple and yellow center. People have used passionflower for its various healing properties, the most notable of which is that it helps to calm anxiety. Passionflower may increase levels of gamma-aminobutyric acid (GABA) levels, an inhibitory neurotransmitter that works to regulate mood. Several studies have shown that passionflower has anti-anxiety properties, and it may even be a healthy alternative to anti-anxiety medication.

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Spending hours worrying about worst-case scenarios is no way to live a healthy life, yet many people live like this because of their anxiety. People with anxiety often times find it difficult to manage because they physically can’t, or they just don’t know how. Since everyone doesn’t want to get hooked on anxiety medication, it is beneficial to know how to cope with sweating, trembling, shortness of breath, or other anxiety symptoms.

While it may seem like anxiety isn’t manageable, it is. It can take time and practice, but learning to be less anxious and braver is possible. If anxiety takes a toll on your life, use the following tips to help manage your anxiety.

Break Big Projects Into Small Tasks

Anxiety tends to find its way into the workplace, and it often displays itself in the form of procrastination because completing the work can feel paralyzing to anxious people. It is best to break down a project into small portions, so that your goals are more easily accomplished. You can also apply this tip outside the workplace. For example, if going to a party and socializing induces anxiety, make it your goal to only greet the host, rather than talking to all the people you don’t know.

Establish What Is Bothering You

The symptoms of anxiety are more noticeable than what is causing them. How do you get to the bottom of your anxiety? It can be beneficial to explore your thoughts and feelings by writing in a journal. Write down everything that is bothering you or discuss your thoughts/feelings with a friend or therapist. Uncovering things is a great way to manage anxiety.

Try Valerian Root Tea Or Magnesium Foods

Provided you aren’t allergic to valerian root, this herb can have a powerful calming effect on the body. Valerian root tea is typically consumed an hour or so before bed to help induce sleep. You can also eat magnesium rich foods to help manage stress levels.

Accept Your Anxiety

The common acceptance for someone with anxiety is that he or she experiences anxiety. This isn’t the same as accepting anxiety. People with anxiety are not alone because anxiety affects about 40 million American adults. Accepting anxiety is like adding additional support to manage the condition.

Prove Your Anxiety Wrong

What we mean by this is that it is beneficial to expose yourself to the thing that triggers your anxiety. A study at the University of California, Los Angeles, found that exposure to the anxiety trigger can help people cope with it. For example, you may be riding the elevator and your worst fear is getting trapped in there for hours. Face your fear by getting inside the elevator, riding it to the desired floor, getting out, and realize that you made it out without getting stuck. You can apply this to many of your fears to boost self-empowerment.

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The holiday season has arrived and stress levels seem to skyrocket during this time of year. With holiday parties, presents, coordinating dinners, and family gatherings to worry about, the last thing you need to worry about is sleeping. Sleep is an integral part of keeping the body healthy, especially during the holidays.

What Is Insomnia?

Insomnia is a sleep disorder that can affect your ability to fall asleep, get adequate or quality sleep, or remain asleep. Insomnia can take a toll on your life, making you feel un-refreshed when you wake. Lack of sleep or poor sleep can decrease energy levels, affect moods, and take a toll on your overall health.

What Causes Insomnia?

Insomnia can be caused by several psychological or physical factors, but there is usually an underlying condition that is the primary cause of insomnia. Recently, however, insomnia has been linked to the brain’s inability to go to sleep, meaning that it can’t transition from the sleep cycle to its wake cycle. Insomnia can be a result of too much wake cycle or too much sleep cycle. Other causes are listed below.

• Nasal/Sinus Allergies
• Stress, Anxiety, or Depression
• Endocrine Problems (such as Hyperthyroidism)
• Asthma
• Arthritis
• Medications (certain prescription drugs can disrupt the sleep cycle)
• Eating Late at Night
• Poor Sleep Habits
• Hormonal Changes

Natural Remedies

Exercise

Exercise has been known to assist insomniacs with better sleep. Because exercise increases endorphin production, it can combat feelings of depression, stress, or anxiety, all of which can inhibit proper sleep. Some say that exercising at night can prevent sleep because the adrenaline takes too long to wear off, so it is believed that exercising in the morning or afternoon is optimal.

Avoid Alcohol

If you are a woman with insomnia, it is best to avoid drinking alcohol at night because it can interrupt sleep. This can also happen to men, but there’s a higher percentage of women who wake up throughout the night when they drink alcohol before bed. Additionally, alcohol has been known to rob women of REM, or deeper stages of sleep.

Try Aromatherapy

Aromatherapy is a great alternative to help with better sleep. Lavender, specifically, has been known to aid sleep. You can obtain lavender essential oil and put it in an air purifier before bed to promote a peaceful environment to sleep in. You can also make a lavender spray and spritz it on your pillow before bed.

Meditate

Meditation has incredible calming effects and is a beneficial way to reduce stress. Focus on your breath to help you reach a deep state of relaxation. You can also practice yoga and the breathing exercises that go along with it. The non-strenuous exercise can help promote healthier sleep patterns as it rids the body of stress.

Avoid Screens Before Bed

Stay away from screens before bed. The wavelengths produced by smartphones or other electronics with screens inhibit the production of melatonin, which is the hormone that makes you sleepy.

Valerian Root

Valerian root is one of the most common sleep remedies for insomnia. You can make valerian root tea, which can help you fall asleep more quickly and promote overall better sleep. It is best to continually incorporate valerian root into your daily diet because the effects are better over longer periods of time.

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The foods you choose to eat before bedtime can greatly influence the sleep you will experience. You don’t want to go to bed hungry, but you also don’t want to pile on the calories an hour before you go to sleep. Minimizing your caloric intake before bed can help regulate your sleep cycle and keep you from rising during the middle of the night to get a midnight snack.

According to the American Sleep Association (ASA), roughly 50-70 million US adults have sleeping problems. These problems range from snoring to insomnia, or sleep apnea to sleep deprivation. With all these sleep problems, what can be done to help people sleep better through the night? While certain things (i.e. yoga, meditation, a hot shower, or reading) can help people relax before bed, eating specific foods before bed may help people get a better night’s sleep.

Bananas

Well known for their potassium and fiber content, bananas also contain magnesium and vitamin B6, both of which help to induce calm and happy feelings. Bananas are also rich in tryptophan, an amino acid that aids with serotonin production. This ultimately helps you fall asleep. Eat about half of a large banana an hour or so before bed to help relax the body and mind.

Valerian

This herb has been commonly used as a mild sedative to help relieve anxiety and stress. It works to increase gamma aminobutyric acid (GABA), a chemical that helps regulate nerve cells and calm anxiety, production in the brain. It is best to brew valerian herb into a tea and drink an hour or so before bed. It may take a week or so for you to experience the effects.

Cherry Juice

Recent studies have shown that consuming fresh cherry juice may help to reduce insomnia symptoms. The reason for this is because cherries are one of the richest plant-based sources of melatonin, a hormone that regulates your sleep cycle. You can drink a cup of fresh cherry juice about two hours before bed to allow your body time to absorb the melatonin.

Whole Grains

Whole grains like buckwheat, rye, barley, brown rice or steel cut oats are comprised of complex carbohydrates that help the body release insulin. In turn, sleep-inducing amino acids like tryptophan can enter the brain and help with serotonin and melatonin production, helping the brain and nervous system wind down for bed. You might consider having whole grains for dinner to help promote healthier sleep.

Seeds

People with magnesium deficiencies have been known to develop sleeping problems. A lot of seeds are rich in magnesium, selenium, zinc, vitamin E, and B-vitamins that promote relaxation. Sesame, chia, and pumpkin seeds are all rich in tryptophan! You may want to eat a small amount of chia pudding topped with some banana slices and tahini to get healthy doses of magnesium, potassium, and tryptophan.

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Herbs can have a direct impact on the way you feel. Whether you are using herbs to boost your immune system, improve sleep, or combat a cold, herbs work to naturally improve your overall health. Some herbs have even been dubbed “superherbs.” Much like superfoods, superherbs aren’t typically found in your average grocery store. They aren’t usually fresh; rather, you have to get them dried or in powder form. Browse your local health food store to locate some of these!

Super Herbs: 5 Essential Medicinal Herbs

Echinacea

Echinacea is an extremely powerful immune-boosting herb. It contains antimicrobial properties and phenol compounds. It is a flower that:

• Has been used to get rid of malaria, scarlet fever, and common colds and flus.
• Sip on some Echinacea tea to soothe your sore throat or cough.

Turmeric

Turmeric? 2meric?  However you say it, this anti-inflammatory herb is commonly used in Indian food. It’s what makes the food orange…and delicious! One a more serious note, turmeric helps to:

• Well, it’s pretty damn good for everything.
• Decreases swelling, improves circulation, and helps digestion.
• The curcumin, the active ingredient, works to boost your brain health.

Valerian

Who has taken a sleeping pill to fall asleep? Now you can leave those behind because you know about Valerian. You know how Popeye ate spinach to supercharge? Think of this as the opposite. It powers you down for improved sleep. It’s awesome for people with insomnia or other sleep disorders.

Ginkgo Biloba

Did you know Ginkgo Biloba is considered a living fossil? It’s like eating a dinosaur! Okay, maybe not a dinosaur, but it does:

• Help to improve memory, circulation, and boosts energy.
• It’s like a natural pick-me-up without the caffeine crash.
• Can we let you in on a secret? It can get you going in the bedroom too.

Milk Thistle

Doesn’t this sound like something from ancient times? Well, it actually is! Since the days of pharaohs when cattle roamed… Just kidding. But really, though, it has been used for 2,000 years to treat kidney, gall bladder, and liver problems.

• It cleanses the liver of toxins, and can help you wean off antibiotics or medication.
• It also can stop cancer cells from dividing and multiplying. Pretty cool, right?

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