Natural sleeping pills: good sleep thanks to these helpers

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Sleep is an essential recovery phase for the body, in which many important processes take place that strengthen our health. But many people suffer from sleep problems. In order to counter insomnia and disorders, there isGentle alternatives to classic medication:natural sleeping pills.

Advantages of natural sleeping pills:

  • Proven effectiveness
  • No risk of addiction
  • No habituation effect
  • Hardly or no side effects

However, vegetable means often need some patience. They look best in combination withReduction in stress, for example through meditation or fixed evening rituals. As a rule, there areFirst improvements after a few days or several applications.

The best known medicinal plants with a calming effect areValrian, chamomile, linden, hops and passion flower. These plants have been used as natural sleeping pills for centuries and are often infinished herbal teashow "good night tea". If you like it more individual, you can in the pharmacyget dried herbsAnd put together your own mix according to application notes.

But not just herbs, alsoCertain foodsHave a relaxing effect:

  • Oats-contains melatonin and supports the sleep-wake rhythm
  • Ginseng- can help to calm the body
  • Bananas & milk- deliver magnesium and tryptophan that relax the muscles and stimulate melatonin production

In additioncalming fragranceHowLavender, for example as an essential oil, are anxious and relaxing.

Important:Vegetable means can also have interactions with medication.So get advice from a doctor or pharmacist before using it.

By the way:Natural sleep aids do not always have to be taken.Fixed rituals likeMeditation or breathing exercisesHelp to stop the carousel of thought and fall asleep more relaxed.

valerian

In herbalism, valerian was even referred to as a "panacea" in the Middle Ages thanks to the numerous therapeutic indications. Today it is mainly used to combat nervousness and stress, relax the body and improve sleep. Valerian extract is a frequently used active ingredient of many sedatives and sleeping pills.

Passionsblume

Passion flower owes its name to the Jesuit Ferrari of Siena, who lived in the 17th century. In flower, he saw clues to suffering (Latin Passio) of Christ. In the three flower scars the nails with which Jesus Christ was nailed to the cross, and in the thread wreath he recognized the thorn crown - at least that explains thePharmaceutical newspaperThe naming. Passion flower is recommended as a tranquilizer or sedative for slight insomnia and in the event of anxiety. It should help a relaxing sleep and easier falling asleep.

Linde

This medicinal plant does not come as an unusually as a herb, but as a high -growing tree. Linde, primarily the linden blossom and bark, should have an antispasmodic, sweaty (therefore frequent use in fever and cold) and also calming. This makes it so beneficial for falling asleep.

Chamomile

A well -known and traditional medicinal herb is chamomile. It has a positive effect on the central nervous system, is calming and relaxing. Therefore, it is ideal for combating lighter sleep problems. In variousStudiesIt has been proven that chamomile improves sleep quality.

hop

Hops have a calming and sleep -promoting effect. The rather bitterly tasting hops than tea or in a herbal pillow is used. Furthermore, hops should also have a relaxing and antispasmodic effect, which is why it is also recommended for menstrual pain or stress. However, Hops should not be used in connection with depression, according to the advisor "The Great Lexicon of Medicinal Plants" by Andrew Chevallier.

Incidentally, just because hops are considered a natural sleeping pills does not mean that you should drink a beer before going to bed. On the contrary: it is better to avoid alcohol if you have sleep disorders.

Lemon balm

If you crush the leaves of the lemon balm between the fingers, a pleasantly lemon fragrance is created. Lemon balm is known for their calming effect and therefore ideal for sleep problems. The herb is also used to combat stress and anxiety.

Reading tip:

Do food such as milk, oats and banana have a sleep promoting?

A glass of warm milk with honey before going to bed has always been used as a popular home remedy. Yes, it is true that milk contains the "sleep" hormone melatonin and the amino acid tryptophan, which adjust the body to sleep or promote it. However, according to Professor Dieter Riemann, sleep researcher and psychologist at the University Hospital Freiburg, the salary is too low in order to actually have a sleep -promoting effect, he explains in conversation withPharmacy. It is more likely to be "a psychological effect", suspect Riemann.

The banana is said to have a similarly sleep -promoting effect. The consumption of banana in the evening or the drinking of warm banana water is often advertised as a simple home remedy. However, no scientific evidence could be found.

Oats should also have a calming effect, and not only related to the digestive tract, but also on the nervous costume.

After the references found to this presumably sleeping food, you could try a delicious muesli or a warm porridge with oatmeal, banana and milk as dinner.

Aromatherapy

Aromatherapy has long been known that we can influence our mood over our sense of smell. For example, Lavender has a calming effect and good against nervous tension such as stress. Via an aroma diffuser (Here at Amazon*) or classic herbal pillows (here in the avocadoostore*) Can you get the desired fragrance experience directly home.

Preparation for relaxing sleep

Sleep well! To have a relaxed and quiet night, you have to know that your mind is about 80 percent involved. To sleep relaxed, it helps especially if you bring your thoughts and feelings to a relaxed level before going to bed.

Ideally, you will learn to slow down your everyday life through stress management techniques such as meditation. While physical occupancy like sports does not contribute as much to fatigue, about 20 percent. Approximately two hours of rest should take place between sports and sleeping if you have difficulty sleeping through or sleeping.

Tips for good sleep:

  • Sleep in a cool room at around 18 ° C
  • Eat a light dinner, because serious meals disturb sleep
  • Get a sleep ritual (regular schedule, relaxation, reading) so that your body comes to rest.

In the video: For a relaxing sleep: good night yoga

For a relaxing sleep: good night yoga

Meditation & relaxation exercises to fall asleep

Meditation has proven to be effective in sleep disorders. OneStudyshowed that the patients themselves are satisfied with the possibility of treatment and that their sleep disorders can be treated successfully. Mindfulness meditation also seems to be a sensible treatment option in chronic sleep disorders (insomnia). According to a randomized controlledStudyFor chronic sleep disorders, meditation can be an alternative to conservative therapy for insomnia.

In addition to meditation, autogenic training or other relaxation techniques can also be helpful in order to calm down the carousel of thought before falling asleep. If you like to meditate, you can do this, for example with the offer of headspace. Among other things, offers such as Calm offers various categories such as Sleep Stories or relaxing sounds such as cricket chirps or the sound of the sea, which can help many people fall asleep.

Online fitness providers such as Gymondo* or Peloton also offer guided meditations and courses for relaxation.

Sources:
"The Great Lexicon of Medicinal Plants" by Andrew Chevallier, Dorling Kindersley Verlag GmbH, 2017;Here at Amazon*.
NetDoktor.de
ApothekenUmschau.de

Note on home remedies:Home remedies can be used both internally and externally. First test before external use at a small skin area to avoid reactions. Internally taken funds should always be used according to recommended dosage. In the event of uncertainties or persistent symptoms, you should definitely obtain medical advice.

Important NOTE:This article only serves the information and does not replace a medical diagnosis. If uncertainties, urgent questions or acute complaints arise, you should contact your doctor or ask for advice in the pharmacy. Medical on -call duty can be reached via nationwide number 116117.