Have you been suffering through insomnia or disturbed sleep? You’re not alone. According to the Sleep Foundation, an estimated 30% of adults suffer from sleep disruption, while 10% face daytime functional impairment associated with insomnia. This may be an acute condition (1-3 weeks), or a long term one (3 weeks or more). You may have other conditions in connection to poor sleep as well.
According to the American Sleep Association, 50 - 70 million U.S. adults have a sleep disorder. Whether it be falling asleep, staying asleep or other issues that keep you from getting a good night's rest, you're not alone if you find yourself having slumber troubles.
In celebration of National Sleep Awareness Month, we're bringing you the best in At Home Sleep Wellness to help you find serenity at home for restful sleep.
There are a number of lifestyle factors contributing to poor or disturbed sleep. Some of these include high stress levels, an irregular sleep schedule, or a disturbed environment. Stimulants such as coffee or tea and underlying heath conditions can also affect your quality of sleep.
Today, you can find a number of allopathic or over-the-counter medicines to cure insomnia. Unfortunately, most of these have long-term side effects. Ayurveda offers natural and sustainable remedies for good sleep. Ayurveda teaches the golden nuggets of wisdom that help us prevent chronic disease and improve sleep quality.
SLEEP FROM AN AYURVEDIC POINT OF VIEW
According to Ayurveda, it is not just the number of hours of sleep you get but also when you fall asleep and wake up. This is because early hours of sleep are more restorative. There are two types of sleep – non-REM (dreamless) sleep during your early hours, and REM (dream intensive) sleep levels later on. In other words, later hours of sleep are associated with greater movement due to high levels of vata in the system. This later sleep is useful, but less rejuvenative than the quality of sleep you get from 10am - 2am.
As with many aspects of health and well-being, if you travel around the world then you’ll notice that methods and beliefs vary wildly, especially when it comes to natural sleep remedies. While they do vary, plenty of sleep aids are based around different foods, oils and vitamins. If you’re wondering “what can I take to help me sleep?” wonder no longer, as we’ve scoured the globe for all the herbs and natural chemicals that are believed to help us get a better night’s sleep.
Check out our guide below to the best herbs for sleep and natural remedies for sleep.
TOP 5 NATURAL HERBS TO IMPROVE YOUR SLEEP
Brahmi or Bacopa promotes restfulness, concentration, and emotional balance. It is literally called a ‘brain tonic’ as it helps maintain focus and alertness. It additionally boosts digestion and blood circulation; which helps the body manage metabolic processes. Brahmi nourishes the nervous system and nourishes sound sleep.
Brahmi is a key ingredient in our Deep Sleep Tea as it helps us enter a deeper sleep state more quickly.
Ashwagandha is a therapeutic adaptogenic herb which Ayurveda has used for centuries. It contains anti-inflammatory effects which soothe the nervous, cardiopulmonary, and endocrine systems. It also increases the count of natural killer cells which boost immunity. Most importantly, its leaves contains the compound triethylene glycol which naturally induces sleep.
Often mixed with milk and honey, Ashwagandha has a long history of use for improving sleep. With the first recorded use around 6000 years ago, it’s safe to say that this is a sleep herb that’s stood the test of time. A big player in India’s herbs for sleep scene, it’s known to balance stress and therefore works great as a natural aid for sleep.
Ashwagandha is a vital ingredient in Deep Sleep Tea to help relax the mind and body before sleep.
Magnesium has long been accepted as helpful for those who suffer from insomnia. Without getting too scientific, it helps promote gamma-Aminobutyric acid (GABA) which is a key player in reducing brain activity and excitement. To increase your magnesium levels, try to eat more avocado, nuts and bananas.
Magnesium is a key mineral in a myriad of processes in the body, including sleep. That’s why it’s a key ingredient in Deep Sleep Formula liquid drops.
- L-Dopa and Mucuna Pruriens
L-Dopa or levodopa is an important amino acid in our body. It is needed for the brain to produce dopamine and has many brain-related functions such as mood, motivation, memory, and sleep regulation. Some legumes such as velvet bean (Mucuna pruriens) have a high level of L-dopa. Velvet bean is native to India, Africa and China and has long been used in traditional Ayurvedic medicine. Research has shown that seed powder preparations of Mucuna pruriens help boost dopamine levels in humans. Mucuna extracts are often used in sleep aid supplements in combination with e.g. magnesium, GABA, 5-HTP and other sleep-promoting remedies.
Mucuna Pruriens is in Deep Sleep Formula to hep promote a better nights sleep.
- Osmanthus Flower
Osmanthus flower is one of the most exquisite flowers used for making pure tea or scenting real teas. It’s incredibly beautiful and has a unique sweet, creamy, peachy and floral aroma and flavor. In fact, this flower tea is unlike any other flower tea in the world and can truly surprise you with the intensity of flavor. Osmanthus flower has no caffeine, boosts the immune system, reduces inflammation, and suppresses the appetite.
Adding osmanthus flower tea and essential oil into your life may be the most beautiful way to relax. Not only do they smell and taste delicious, but have a proven sedative effect and may help reveal anxiety.
Deep Sleep Tea’s delicious taste and aroma is supported by the incredible osmanthus flowers within.
We hope you’ve enjoyed this sampling of natural aids to boost your sleep.
Can natural sleep remedies help you sleep better?
Nearly all natural remedies have properties which help you sleep better. These range from vitamins and amino acids which help boost serotonin and dopamine whilst controlling cortisol. Others are more about the psychology of sleep and helping indicate to your brain that it’s time to wind down. Ayurvedic Self Care Rituals for sleep are a great way to train the mind to know it’s time for a restful night sleep.There are also plenty of naturally-forming chemicals that help reduce brain activity and help you get a good night’s rest.
Why is sleep so important?
Together with nutrition and exercise, sleep constitutes the three important pillars for maintaining good health. Though treating our bodies as temples, making sure to eat healthy and exercise regularly to stay healthy and fit, many of us neglect to get sufficient sleep and have sleeping habits that can have a bad impact on our health and keep us from performing well in everyday life. Here is why sleep is so important to us:
- Sleep is important for the immune function. When we do not sleep enough the body will be less able to form certain substances which are important for the immune system.
- Sleep links to brain functions such as concentration, productivity and cognition. Deprivation of sleep over a certain time impacts our ability to learn new things and will also affect our mood and memory negatively.
- Sleep disturbance is also highly linked to development of psychical disorders – primarily anxiety and depression.
- Sleep lowers the risk of gaining weight. When we sleep, the amount of the stress hormone cortisol in our body controlling our appetite is reduced.
- Sleep lowers the risk of heart disease – getting adequate rest allows the body’s blood pressure to regulate itself.
- Sleep is very important for rebuilding body tissue. During sleep, different hormones are produced which contribute to rebuilding the brain and the body.
- Sufficient sleep enables greater physical performance.
At Fusionary Formulas we are big believers in INVESTING in exceptional sleep. Consistent good quality sleep is the best investment we can make in our Vibrant Health overall.
Dr. Shivani Gupta is a pioneer who redefined the health and wellness industry by bridging the gap between ancient and modern medicine. She holds a Ph.D. in Ayurvedic Studies, a 5,000-year-old philosophy that prevents disease and illness through the connection of mind, body, and spirit.