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5 Natural Herbs Guaranteed to Help You Sleep

5 Natural Herbs Guaranteed to Help You Sleep

Ugh, mornings.

Everyone around you is somehow always so chipper mere moments after waking up. Everyone, that is, except you.

You may have just resigned to the fact that you’re “not a morning person,” but there may be an underlying issue that causes your morning grumpiness that you haven’t really thought about.

You might not have even realized it, but maybe the problem is you’re having trouble falling asleep, and staying asleep throughout the night. You don’t actually hate mornings – you just don’t have enough energy to enjoy them!

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Luckily, there are many ways to combat insomnia and the inability to sleep using herbal supplements that can be bought at health food stores, or even found in nature. These fragrant plants can help you get the rest and relaxation you deserve after a hard day’s work.

Passionflower

Though clinical testing has, as of yet, shown no true correlation between ingestion of passionflower and an increased ability to fall asleep, the herb has been proven to alleviate nerves and anxiety – two key causes of an inability to sleep well.

Along with calming mental “nerves,” passionflower also physically calms the body, as well. Passionflower extract has shown to help calm the nerves of those who suffer from restless leg syndrome, a condition which tends to be most prevalent at night.

California Poppy

The California poppy is a “gentle balancer to the emotions and a calming remedy for times of stress.” It helps reduce the anxious feelings that have built up over the course of a day, and allows its users to fall into a deep sleep without the unpleasant drowsiness that many over-the-counter medications lead to.

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It’s also an antispasmodic, alleviating symptoms of physical stress and pain. In infants, California poppy can help reduce instances of colic. In school-age children, it can lead to a reduction in stress-related responses, such as bedwetting and asthma.

California poppy can be ingested in teas and tinctures, as well as lotions and oils.

Hops

Yes, the same herb that gives your favorite IPA its bitterness can also help you get to sleep at night. In fact, Germany’s Commission E (the German version of the FDA) approves of using hops to combat anxiety and restlessness. Also, once you have drifted off to sleep, the effects of hops allows you to stay asleep until fully rested.

As hops is quite bitter, you don’t want to overload your tea mixture with it. However, a small dose will do just fine in alleviating your insomnia.

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Lastly, do not use hops if you’re currently taking prescription sleep aids, as doing so will increase the effectiveness of the sedative.

Chamomile

Chamomile is a mild sedative that is most often infused in tea at nighttime.

In addition to reducing anxiety and insomnia, chamomile reduces physical malaises as well. The herb has been proven to alleviate symptoms of heartburn, nausea, and colic. It also is thought to have a soothing effect on skin irritations and scratches.

When making chamomile tea, you want to make it strong. Use more of the herb than you normally would in a cup of tea, and steep it for about fifteen minutes. Make sure you cover it while steeping, or you’ll lose the essential oils that give the tea its calming powers.

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Lavender

Of the herbs on this list so far, lavender is likely the most well-known, and perhaps the most-used.

The scent of lavender alone is enough to take the edge off after a long day. Clinical trials have proven that lavender decreases anxiety and insomnia, leading to a much better quality of sleep. In sleeping subjects, lavender increases instances of slow-wave sleep – the type of deep sleep necessary to awaken fully-refreshed.

Using essential oils either in a diffuser or sprinkled on your pillow, lavender will send you off to dreamland with ease, allowing you to wake up ready to face the day come morning.

Featured photo credit: Flickr / asleep / hopetorture via farm9.staticflickr.com

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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