Less than a dozen plants are really effective against sleep disorders. In herbal tea, capsules or tablets, here are those to use to sleep better with the advice of the phytotherapist Anne-Marie Narboni.
Insomnia, difficulty falling asleep, agitated nights … How to remedy a sleep of poor quality? Some plants can help you spend more calm and more restorative nights.
There are not 50 registered plants against sleep disorders. They are actually counting on the fingers of one hand, or even two at most. “Among the 530 varieties (plants) existing, it is the passiflore that we use for its action on sleep and as anxiolytic, explains the herbalist Michel Pierre in the book “The secrets of my herbalism” (Inéréditions). There valerian Calm the nervous agitation and the problems of insome. Escholtzia Promotes falling asleep and helps fight night awakenings and nightmares. There lemon balma grass with a strong lemongrass smell, attenuates agitation and sleep disorders. “
And also:
- The orange blossom is a medicinal plant with a calming effect. It can be used during sleep disorders or nerve tensions. It can be consumed most of the time in the form of herbal tea.
- The linden: the linden flower brings a feeling of relaxation and well -being which promotes falling asleep. It is consumed in the form of infusions comprising approximately 3 to 4 leaves per cup.
- Farmeum verbena: the fragrant verbena, a plant native to South America, facilitates falling asleep thanks to its slightly sedative action. The fragrant verbena is consumed in the form of an infusion or essential oils.
- Hop: Hops presents sedative and calming properties that can thus improve the quality of sleep.
To find sleep, you have to relax before going to bed. Valerian, passiflore, griffonia or hawthorn can then be taken to reduce stress and effectively find sleep. “”We will take these plants in liquid extracts or in good quality tablets one to two hours before bedtime“, advises Anne-Marie Narboni, phytotherapist in Neuilly-sur-Seine (Hauts-de-Seine).”We can try one or the other of his plants for 10 days for a first improvement.“She recommends for example (in adults):
- 25 drops or 2 to 3 capsules griffonia The morning,
- or 25 drops or 2 to 3 capsules Passiflore or Valerian In the afternoon,
- or 25 drops or 2 to 3 capsules Griffonia or Passiflore/Valerian at 7 p.m.
- or 25 drops or 2 to 3 capsules Griffonia or Valérian/Houblon before bedtime.
Likewise, the verbena, lemon balm or the lindenused alone or in a mixture, will be effective in the form of herbal teas in sleep disorders. Anne-Marie Narboni offers us a calm night herbal tea to make yourself.
To do this, mix:
- 30 grams of lemon balm leaves
- 20 grams of lemony odorous verbena
- 25 grams of passiflore plant
- 15 grams of blooming luminaries of hawthorn
- 10 grams of basil leaves
For half a liter of herbal teaboil half a liter of water and put 10 grams of the mixture above. Leave to infuse in hot water from 10 to 20 minutes. Drink a large cup before bedtime, and up to 3 or 4 cups a day during stressful periods, after or between meals.
“”Melatonin is a natural hormone made by epiphysis, a gland located in the center of the brain“, describes Anne-Marie Narboni. “”Its main role is to control the sleep-up rhythm“. This is why melatonin is sometimes prescribed in food supplement to help fight sleep disorders. But beware, this hormone is not trivial, and therefore should not be consumed without medical advicebecause it risks disorganizing the entire biological clock. So don’t hesitate to talk to your doctor about it.
Good to know: Physical activity and bergamot stimulate the natural production of melatonin by our body, which will promote good sleep.
Thanks to Anne Marie Narboni, phytotherapist in Neuilly-sur-Seine (Hauts-de-Seine), president of the World Congress of Naturopathy ICNM.
