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Passion Flower: Natural Remedy For Insomnia And Stress

Passion Flower: Natural Remedy For Insomnia And Stress

Insomnia and stress are two of the most common problems we face in the developed world today. Insomnia can be a mere nuisance for some, but for others it can represent a chronic struggle against sleeplessness. It often goes hand-in-hand with stress, which over time can trigger anxiety, burnout, and even physical illness if allowed to go untreated. Stress and insomnia cause fatigue, difficulty in concentrating, and impair performance at work and school. They also lower immune functioning, which in turn increases vulnerability to all kinds of maladies from the common cold up to serious and chronic illnesses. In other words, if you’re stressed out and can’t sleep, you need to find a solution. The best approach for long-term success is to change whatever life situation is making you anxious or sleepless, but sometimes this isn’t possible and a short-term solution is needed.

Passion Flower – A Simple, Natural Remedy

Antidepressants and sleeping aids are available from medical practitioners on prescription. However, some medications can trigger dependency and come with unpleasant side effects. For example, antidepressants can suppress libido and lead to gastrointestinal problems. Therefore, it is unsurprising that people often turn to more natural remedies when suffering insomnia and stress.

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Over the centuries, numerous plant-based medicines have been used to treat nervous mood states and sleeplessness. Contemporary research suggests that these ancient ideas have merit. For instance, a study published in the ‘Journal of Clinical Pharmacy and Therapeutics’ demonstrated that 45 daily drops of passion flower extract had a similar anti-anxiety effect compared with a daily 30mg dose of a common anti-anxiety drug. These findings are exciting not only because they show that passion flower can be almost as effective as prescription anti-anxiety medication, but because compared with the drug, passion flower caused no significant side effects.

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How Exactly Does Passion Flower Work?

At the moment, there is no absolute agreement on how passion flower works to alleviate stress and anxiety. However, one possible explanation is that passion flower contains natural chemicals common to many plants – flavonoids and alkaloids – that help regulate the brain’s neurotransmitters. These chemicals are responsible for mood regulation, sleep regulation, and much more besides – in fact, all human functions are reliant on appropriate neurotransmitter functionality. Re-balancing them is key to regaining a normal, relaxed mood and normal sleep/wake cycle. According to the University of Maryland Medical Centre, passion flower increases levels of a neurotransmitter called GABA, which triggers feelings of relaxation.

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How To Use Passion Flower

Passion flower is safe for most people to use. However, if you have an existing medical condition or you are taking any kind of medication, check with a suitably-qualified professional first before taking supplements of any kind. This is because although passion flower is a completely natural product, it may interact with some medications. For example, passion flower may interact with sedatives, greatly increasing their effects. This could be dangerous if you are driving, operating machinery, or are in any other situation in which it would be hazardous for you to suddenly feel tired or sleepy. Passion flower may also interact with blood thinning medications, amongst others, so always check with your doctor first.

Passion flower is available in several forms. Always follow the instructions printed on the packaging, but the following are general guidelines from the University of Maryland Medical Centre. If you are taking passion flower as a tincture, use approximately 20 drops 3 times a day. If you would prefer to take it as a tea, you can brew a teaspoon of the dried herb in a cup of freshly-boiled water for a few minutes before drinking. Take 3 cups per day. If you are using passion flower with the intention of treating insomnia, take one cup just before going to bed.

Featured photo credit: muratart via shutterstock.com

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Jay Hill

Jay writes about communication and happiness on Lifehack.

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Last Updated on November 20, 2020

Kickstart Your Morning Workout With These 10 Simple Habits

Kickstart Your Morning Workout With These 10 Simple Habits

Benjamin Franklin said it like this: “Early to bed, early to rise, will make a man healthy, wealthy, and wise.” He knew from his own experiences and watching others that the ones who got up early were healthier and more successful. That’s why a morning workout can be so important.

One 2017 study found that:[1]

“after controlling for such factors as age, sex, smoking habits, and others…night owls, were found to have a 10 percent greater risk of dying from any cause compared to morning types.”

This is a great reason to tap into some morning motivation and get your morning workout done.

Circadian Rhythm for morning workout

    As you can see in the above graph, your blood pressure begins to rise between 6 and 7 in the morning[2]. That means this is a great time to get your body moving and your heart pumping, even if it’s just for 20 minutes of exercise in the morning. 

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    Here are some tips on how to find the motivation for a morning workout.

    1. Remember Your Why

    It starts with remembering why you want to get up for a morning workout. If you don’t set a goal and establish your reasons for accomplishing a health and fitness goal, then you definitely won’t get up early.

    Getting up early isn’t easy. If it were, everyone would do it, right? Your goal for your health and fitness must be so strong, and the WHY behind it must be so powerful, that nothing will stop you from accomplishing that goal.

    2. Go to Bed Early

    If you want to get up early for a morning workout, it’s going to be important to get to bed earlier. Falling asleep at midnight and trying to get up at six just won’t work in your favor.

    This will likely be very difficult for a few days while you adjust your sleeping habits. However, as you get into an exercise routine in the morning, this will naturally make it easier to fall asleep earlier and faster at night.

    3. Make a Commitment

    I sometimes tell my Facebook community of my plans to work out, and we all keep each other motivated by posting our runs, our workouts, etc. This is a way to develop accountability. By publicly announcing your intentions, you increase your chances of actually carrying out your plans.

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    Another way to do this is to find an accountability partner who has similar goals for morning workouts. You can check in with each other to make sure you’re sticking to your plans. If that doesn’t work, hire a personal trainer for a few weeks to get you started.  

    You can learn how to find a good accountability partner here.

    4. Find a Friend

    If you can find a friend that is motivated like you are, and you can hold each other accountable daily to working out, then you will accomplish your fitness goals. Many people prefer working out with friends to working out alone. Whether it’s a chat while hitting the treadmill at the gym, or having someone to spot you while weightlifting, working out with friends is sometimes just more enjoyable.

    Texting each other the night before with a simple statement is best. Don’t ask: “Are we still working out in the morning?” With this kind of question, if they were thinking about not working out, you just gave them an opt out.

    Make a statement instead: “Can’t wait to see you in the morning!” This implies that they will be there, and they will feel more obligated to show up.

    5. Treat Yourself

    We all have to treat ourselves every now and then. After a morning workout, plan to treat yourself with a colorful, healthy breakfast or a delicious morning smoothie. This will help you look forward to something and push through to the end of your workout.

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    You can learn more on rewards and punishments here.

    6. Change your Mindset

    Many people throw away the idea of a morning workout by simply saying, “I’m not a morning person.”  Instead of using this excuse, decide to try to become a morning person by shifting your mindset.

    When you look into the benefits of waking up early and getting some exercise in before your day starts, you’ll feel more positive about your life overall.

    7. Plan Your Day

    You know you’re going to be busy. Try time blocking to plan all the things you need to do on a given day, and make sure you add in your morning workout[3]. If you have a plan laid out, you’ll be more likely to follow it and get done everything on your list done.

    Time blocking

      8. Reflect on How You’ll Feel After

      Starting a morning workout is hard, but visualizing how you’ll feel after can help you find motivation. Think about the extra energy you’ll have and how proud you’ll feel knowing that you were already so productive. No matter what you do the rest of the day, at least you squeezed in your exercise!

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      For me, I live in an area where there are a lot of runners. When I am heading home in the evening or sitting out on the patio at one of my favorite restaurants, and I see the runners go by, it makes me feel so accomplished that I got mine in that morning and I can enjoy the evening.

      9. Lay out Your Workout Clothes

      Setting out your workout clothes the night before makes it impossible for you to start to run late because you couldn’t find something to wear. Tap into the determination you have before bed in order to convince your less-than-motivated morning self that you need to get up and get your morning workout in. When you wake up and see your outfit laid out next to you, it’ll push you to get up and get moving.

      10.  Set Multiple Alarms

      Many people miss their morning workout simply because they hit the snooze button so many times. In order to make this more difficult for yourself, set a series of alarms. That way, if you keep hitting snooze, you’ll have three or four alarms going off every ten minutes, which will be annoying enough to get you out of bed.

      Also, put one alarm at least a few feet from your bed so that you’re forced to get up to turn it off.

      Final Thoughts

      About three years ago I went from being the person that says I will never be an early riser to a person that loves to get the day started as soon as possible. Without the distractions that begin to come around 8 or 9 in the morning, you’ll find that you’re more productive and more likely to squeeze in that morning workout.

      Take some of the actions above and find the best morning workout routine to start your day and feel good.

      More Tips on Morning Exercises

      Featured photo credit: Tomasz Woźniak via unsplash.com

      Reference

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