In the hustle and bustle of modern life, quality sleep often takes a backseat. Stress, screen time, and an unhealthy diet contribute to the growing number of people struggling with sleep disorders. While sleep medications are commonly used, there are natural, time-tested remedies that have been used for centuries in traditional indian medicine, or Ayurveda, to promote relaxation and improve sleep quality.
Here are some Indian herbs that can help you sleep better and achieve a more restful night:
1. Ashwagandha: The Stress Buster
Ashwagandha, also known as Withania somnifera, is one of the most revered herbs in Ayurvedic medicine. It is known for its adaptogenic properties, which means it helps the body cope with stress and anxiety, two common culprits behind sleep disturbances.
· How it Helps: Ashwagandha has a calming effect on the nervous system, lowering cortisol levels and promoting relaxation. This can help induce better sleep, particularly for those with stress-related insomnia.
· How to Use: You can take ashwagandha in capsule or powder form. A typical dosage is 300-500 mg of standardized extract taken before bed.
2. Brahmi: The Mind Calmer
Brahmi, or Bacopa monnieri, is another popular herb used to promote mental clarity and calmness. Known for its cognitive and memory-enhancing effects, Brahmi is also excellent for reducing anxiety and improving sleep quality.
· How it Helps: Brahmi helps calm the mind, making it ideal for individuals who have difficulty falling asleep due to overactive thoughts or anxiety.
· How to Use: Brahmi is available in both powder and tablet forms. You can consume Brahmi powder with warm milk or water before bed.
3. Chamomile: The Gentle Sleep Inducer
While not native to India, chamomile has been widely used in Ayurvedic practice. This gentle herb is known for its soothing and sedative properties that can help you wind down and prepare for sleep.
· How it Helps: Chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain, promoting relaxation and sleep. It is especially effective for those who struggle with insomnia caused by stress or anxiety.
· How to Use: You can drink chamomile tea 30 minutes before bedtime. Simply steep dried chamomile flowers in hot water for about 5-10 minutes.
4. Jatamansi: The Sleep and Mood Enhancer
Jatamansi, also known as Spikenard or Nardostachys jatamansi, is an aromatic herb widely used in ayurveda to support the nervous system and improve sleep quality.
· How it Helps: Jatamansi acts as a nervine tonic that helps calm the mind, relieve anxiety, and induce sleep. It is particularly beneficial for those suffering from insomnia or nervous exhaustion.
· How to Use: You can take Jatamansi in capsule or powder form. A common dose is 300-500 mg before bedtime. It can also be used as an oil for massaging the scalp to relieve stress.
5. Lavender: The Calming Herb
While lavender is more commonly associated with Western aromatherapy, it is also used in indian traditional medicine to promote relaxation and sleep.
· How it Helps: Lavender has natural sedative effects that help soothe the mind and body, making it easier to fall asleep. It also has calming properties that help reduce anxiety and stress.
· How to Use: You can use lavender essential oil in a diffuser or apply a few drops to your pillow before bedtime. Alternatively, you can drink lavender tea or apply lavender oil to the temples for added relaxation.
6. Valerian Root: The Natural Sedative
Valerian root is another herb widely used in traditional medicine for its calming and sleep-inducing properties. Though it has been in use for centuries, it's particularly popular in Ayurvedic practices for treating insomnia and restlessness.
· How it Helps: Valerian root contains valerenic acid, which helps increase GABA (gamma-aminobutyric acid) in the brain, a neurotransmitter that promotes calmness and relaxation.
· How to Use: Valerian root is typically taken in tablet or capsule form, but it can also be brewed as tea. A standard dose is 300-600 mg before bedtime.
7. Shankhapushpi: The Cognitive Enhancer
Shankhapushpi, a herb commonly found in India, is known for its ability to improve mental clarity and calmness. It is often used as a tonic for stress relief, insomnia, and anxiety.
· How it Helps: Shankhapushpi is an excellent herb for enhancing cognitive function while simultaneously relaxing the mind. It is believed to help balance the Vata dosha, which governs sleep and relaxation.
· How to Use: Shankhapushpi is available in powder, tablet, and syrup form. Typically, it is consumed in 1-2 grams of the powder mixed with water or milk before bed.
8. Lemon Balm: The Calming Herb for Anxiety
Lemon balm (also known as Melissa officinalis) is a part of the mint family and is known for its calming and relaxing properties. It is often used to treat symptoms of anxiety and insomnia.
· How it Helps: Lemon balm has mild sedative effects and promotes calmness. It helps reduce anxiety, making it easier to fall asleep.
· How to Use: You can brew lemon balm leaves into a relaxing tea before bedtime. It can also be consumed in capsule form or added to essential oil diffusers for calming benefits.
9. Tulsi (Holy Basil): The Adaptogen for Stress Relief
Tulsi, also known as Holy Basil, is an adaptogen herb that has been celebrated for its numerous health benefits. It helps balance the body’s response to stress and anxiety, two key factors that can disrupt sleep.
· How it Helps: Tulsi lowers cortisol levels in the body, which can help alleviate stress and anxiety, promoting relaxation and better sleep.
· How to Use: Tulsi leaves can be boiled in water to make a soothing tea. Alternatively, you can consume tulsi capsules or use the fresh leaves in your daily routine.
10. Saffron: The Luxurious Sleep Aid
Saffron, one of the most prized spices in India, not only adds flavor and color to food but is also known for its mood-enhancing and sleep-promoting properties.
· How it Helps: Saffron has a calming effect on the nervous system and helps regulate sleep patterns, making it effective for those suffering from insomnia or depression-related sleep issues.
· How to Use: Add a few strands of saffron to a glass of warm milk or tea and consume it before bed for improved sleep.
Conclusion
Before resorting to sleep aids or medications, try incorporating these Indian herbs into your routine. They offer a natural and holistic approach to improving sleep quality while promoting overall well-being. Always consult a healthcare professional before beginning any new herbal regimen, especially if you have underlying health conditions or are on medication.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk..jpg)
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