Sleep Better with Lemon Balm, Honokiol, and Chamomile

Insomnia can make your life a living hell, especially when your body is exhausted after a long day at work. So you stay awake at night, stare at the ceiling, count imaginary sheep, or perhaps sing a song. Sounds familiar?

We wouldn’t recommend popping the pills yet because they will make you feel drowsy in the morning. Your entire day will be spent in a bubble where everything seems out of place to you. Not a good feeling… at all!

Here’s what we suggest — try the herbal route first. There are plenty of herbal supplements that work the same as benzodiazepines but have fewer side effects or possibly none.

Following are three natural herbs that can help you treat insomnia:

1.     Honokiol (Magnolia)

Honokiol extract comes from the flowering tree called Magnolia. Originating from China, the bark of this tree has therapeutic effects that promote relaxation and sleep. The extract is found in several sleep-inducing supplements, herbal teas, and oils.

The bioactive compounds in the magnolia tree have anti-allergic, anti-bacterial, and anti-inflammatory properties. Two of the most effective compounds are magnolol and Honokiol. The compound Honokiol promotes GABA activity and improves sleep by reducing stress. According to a study published in Neuropharmacology, the compounds in Magnolia bark have potent anti-epileptic effects. The results revealed that the compounds in the bark can shorten sleep latency and modulate sleep behaviors to prevent insomnia.

2.     Lemon Balm

Native to North Africa, West Asia, and Europe, lemon balm is simply an herb that has a lemony smell. It belongs to the “mint” family and is traditionally used to improve cognitive function and mood. The key ingredient in lemon balm that promotes sleep is eugenol. This oily substance has similar effects as of a numbing agent.

According to a study published in the journal of Phytomedicine, lemon balm relieves stress and improves sleep disorders like insomnia. 918 children took part in the study and were dosed with lemon balm. 96.7% of children and their parents said that lemon balm worked quite well in reducing dyssomnia.

3.     Chamomile

Chamomile is a plant that is mostly used to make herbal infusions. While the plant and flowers are not used directly, several versions of the compound, such as chamomile tea, essential oil and creams, are used for reducing inflammation, treating insomnia, and decreasing anxiety.

The calming effects of chamomile come from apigenin, an antioxidant that is found in abundance in chamomile tea. The antioxidant binds itself to specific brain receptors and helps in reducing anxiety and enhancing the quality of sleep.

According to a study published in the journal of Complimentary Therapies in Medicine, chamomile extract works as a tranquilizer. The study chose participants from a nursing home and divided them into two groups. One group was given chamomile extract capsules while the other was given wheat flour capsules. After two weeks, their sleep quality was assessed and it was concluded that the group that received the chamomile extract slept better and more peacefully.

So there you have it — three sleep-inducing extracts that will not only help you treat insomnia but also stave off depression and anxiety that usually follow the sleepless nights. Try these herbs for two weeks and feel the difference in your quality of sleep.

Sleep Restoration with melatonin and noboletin

Other than nutrition and exercise, sleep is generally considered one of the most components to a healthy life. It’s an essential function that our body needs to facilitate memory, learning, immune health, metabolism, mood regulation, muscle repair, and so much more.

Unfortunately, millions of Americans experience insufficient or poor quality sleep (and often both). According to the American Sleep Association, about 40% of adults between the ages of 20 and 59 experience sleep deprivation (the typical person needs an average of 8 hours of sleep per night), and upwards of 70 million Americans have a diagnosable sleep disorder, such as insomnia or obstructive sleep apnea.

With so many people struggling to get a decent night’s rest—and so many serious health problems associated with poor sleep—it’s no wonder that researchers are frequently looking for ways to help people catch those Zzz’s. 

One promising solution is the addition of two natural supplements—melatonin and noboletin. 

What the Research Says: Improving Sleep with Melatonin and Noboletin

Both melatonin and noboletin are natural compounds that have been shown to help you fall and stay asleep. Unlike prescription sleep aids, these compounds are considered relatively safe, aren’t addictive, and are free from issues dependency and withdrawal. 

First things first: melatonin. Your body actually produces this compound naturally. In your body, this hormone helps you enter the relaxed state that is conducive to sleep. People often prefer supplementing melatonin to help combat insomnia or jet lag.

Meanwhile, noboletin—which is a flavanoid derived from citrus peels—has been studied extensively. In addition to helping regulate circadian rhythm (the body’s natural sleep-wake cycle) and ease jet lag, this compound has also been shown to have anti-inflammatory and antioxidant properties. Human and animal models have shown that noboletin supplementation can even improve glucose tolerance, cholesterol, cardiovascular health—all of which can be negatively impacted by long-term sleep deprivation!

Other Ways to Enhance Sleep Naturally

In addition to trying a natural supplement such as melatonin or noboletin (with input from your doctor), you can improve your sleep through a variety of other natural methods which don’t involve dependency on potentially addictive and harmful sleep medications. 

Consider the following science-backed methods:

  • Go to bed and wake up at the same time every day. Yup—weekends, too.
  • Sleep in a pitch dark room with an ambient temperature of around 63 to 68 degrees Fahrenheit. 
  • Avoid eating within 3 hours of bed time. Digesting food as you sleep can disrupt blood sugar and hormone levels.
  • Keep lights low near bedtime, and turn off phones and other electronic devices at least an hour before hitting the sack. This minimizes your exposure to blue light emissions (which can throw off your body’s biological rhythm) as well as stimulating media.

Conclusion

The potential health consequences of long-term sleep deprivation are dire. Research suggests that poor sleep has been associated with an increased risk of chronic health problems ranging from diabetes and obesity to heart disease and immune compromise.

Wondering if noboletin or melatonin can enhance your sleep quality? Consult with your doctor and be sure to start with high quality supplements.

Resources:

https://endpoints.elysiumhealth.com/the-complete-guide-to-the-science-of-circadian-rhythms-7b78581cbffa

Sleep and Sleep Disorder Statistics

http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep

https://www.hopkinsmedicine.org/health/healthy-sleep/sleep-science/melatonin-for-sleep-does-it-work

https://www.drugs.com/npp/nobiletin.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5289493/

2 Mindfulness Mediation Techniques for Relaxation and Sleep

Counting sheep at night? That’s what happens when you worry day and night about your life, work, family, and relationship. It’s a vicious cycle where you worry too much about not getting enough sleep and then blaming yourself as the reason. Before proceeding any further, let me tell you that sleeping aids are not the answer to this problem.

There are simple relaxation techniques such as mindfulness, which will help you find that inner peace you have been looking for. Mindfulness not only reduces night time stress but also helps you deal with insomnia. In 2015, a poll by No Sleepless Nights revealed that out of 376 voters, only 20 said that they practiced mindfulness daily and experienced a significant change in their sleep routine.

What is Mindfulness?

In simple terms, mindfulness is about focusing on yourself and being aware of your surroundings, so that you can let go of negative thoughts. It’s about focusing on the present and letting your emotions flow through you to enter a calm state.

Mindfulness Mediation Techniques

The only way to slow down your brain is to bring your inner self into focus. For this, try these 2 traditional meditation techniques before bedtime:

1.     Breathing Awareness

The first rule of getting a good night’s sleep is to go to bed only when you feel sleepy. Lie in bed and focus on your breathing. Feel the breath moving in and out of your lungs. Take natural breaths and with every inhale, imagine the air coming from some place far away. When you exhale, imagine blowing it into the same place. During this, you can count your breaths, say in and out on every breath or repeat the world “relax” like a mantra.

The next step is to concentrate on your feelings. Does the air have a taste? Does it have a scent? Is it warm or cool? In the middle of these thoughts, you might find your mind wandering and that is completely natural. The trick is to acknowledge the thoughts, let them float by and then focus back on your breathing.

The third and final step is to relieve tension from your body. Let your body parts sink one by one into the mattress and imagine yourself floating in the air. By the end of the exercise, you will feel the negative energy draining from your body and a Zen feeling will take over control.

2.     Body Scan Relaxation

This technique involves taking yourself mentally on a trip. Imagine your brain taking a trip to your feet. Now, flex your toes and imagine the muscles tightening and relaxing.

Move upwards and do the same for your calf, thigh, and so on. Take this paralysis and move it to your hand. Once done with the hands and legs, move on to your stomach, chest, shoulders, neck, face, and finally your head.

After a while, your limbs will get heavy and your body will sink further into the mattress. Again, the trick is to free your mind, and let your thought process take a natural course.

So, there you go… two mindfulness meditation techniques that will definitely help you associate positive feelings with bedtime. Getting your internal clock into order is all about giving up self-control. The more you focus on positive emotions, the more you will be able to relax in bed and sleep peacefully.

3 Easy Steps to Help You Sleep Better

A proper night’s sleep does wonders for your health. More than that, a proper night’s sleep is almost mandatory if you wish to enjoy good health.

The correlation between sleep and health is a very strong one and should not be ignored. Sadly, while we all know this, we still continue to compromise on the hours of sleep we can manage on a daily basis. Our fast-paced lives, hectic routines, demanding professions, certain medical conditions and sometimes our own poor lifestyle habits are just some of the reasons to blame for that.

As a result, we may continue to climb up professionally, our health on the other hand declines rapidly. Our system requires rest to be able to function properly; one of the major functions out of those is to maintain good health. A lack of sleep leaves our entire system exhausted to the core which eventually starts affecting our physical, mental and emotional health all seem to be under its harmful impact.

So it is evident why it is so important to start taking your sleep and how much of it you are able to get, seriously. Here are 3 steps that may help you improve sleep.

1: Have a fixed routine:

If you are a busy person with lots to do, just altering your routine a little may help you to squeeze more hours to snooze later. Instead of waking up late, try to have an early start to your day. This way you will maintain a balance between still having more time to work as well as more time to rest as well!

2: Prepare for bedtime:

Preparing a little before hitting the hay may also help you sleep longer and better. A glass of warm milk or a cup of chamomile tea before you sleep is definitely recommended as they help improve sleep.

Make sure that the place you sleep at is free of distractions. No watching television or scrolling through your social media before bedtime. All that light coming from the screen sends the wrong signals to your brain and tricks it into believing that you are still up, consequently delaying sleep.

3: Get medical help:

If despite having a good routine or having a distraction-free environment to sleep in at, you are still experiencing sleep issues, it may be time to get in touch with your doctor and ask for a little medical assistance.

They might prescribe you a sleep supplement that may help improve sleep. Sleep supplements are also very effective at toning down the after-effects of sleep deprivation like mood swings, bouts of anxiety etc.

However, not all sleep supplements may be right for you. Hence, it is all the more important to discuss your sleep-related problems with your doctors and then have them prescribe a sleep supplement accordingly.