If you are having trouble sleeping, then you’ve come to the right place because today, we’re going to provide you with some DIY remedies that will help you get a good night’s rest.
For those of you who don’t know, there are plenty of natural substances and herbs out there that can calm you down, sedate you, and help you fall asleep much faster.
Two of these herbs include St. John’s wort and valerian. Let’s figure out how to use both St. John’s wort and valerian for sleep so you can get those solid 8 hours that you need to function properly.
St. John’s Wort for Sleep
St. John’s wort is a plant that features star-shaped flowers that are yellow in color and is native to Europe. Historically, St. John’s wort has been used for a wide variety of benefits, with inducing sleep being one of them.
First, St. John’s wort contains two primary phytochemicals, known as hyperforin and hypericin. These are both phytochemicals that have been thoroughly studied as used in antidepressant medications, and it would appear as though there is some merit on this front.
Furthermore, it is also known that the GABA receptors in the human brain are stimulated by St. John’s wort, which, therefore, helps to open up the brain to a variety of hormones and neurochemicals that help you sleep better. St. John’s wort is something that can help melatonin be produced in higher quantities, therefore inducing sleep.
At the same time, what also stands out about St. John’s wort is that it boosts serotonin production while also inhibiting serotonin reuptake. This means that St. John’s wort allows for more serotonin production in the brain, therefore working as a natural anti-anxiety medication. This is something that should help you get a better night’s sleep.
St. John’s wort may also have a number of other benefits, including wound healing when applied topically, the management of nerve pain, and the relief of menopausal symptoms, among others.
Valerian for Sleep
Valerian is a tall grassland plant that is native to Asia and Europe. It features very small clusters of white and pink flowers. It’s been used as a traditional medicine as far back as Roman and Greek times and one of its most common uses has been for sleep disorders.
In terms of how valerian is used, it’s actually the root, not the flower itself. Valerian root is ground up and brewed into teas and other such concoctions, which can then be consumed.
Now, there are a wide variety of studies out there that prove that valerian does indeed help with sleep. For instance, in 2020, a review of over 60 different studies indicated that valerian is indeed an effective and safe treatment that helps promote better sleep.
However, that’s not all because valerian root is also known for treating a variety of other conditions as well.
For instance, it contains various compounds that may affect the hormones and neurochemicals in your brain, therefore preventing or relieving symptoms associated with depression and anxiety. It may also have various effects on headaches and menopause symptoms, as well as premenstrual syndrome.
Combining St. John’s wort and Valerian for Sleep
Furthermore, there are studies that show that when St. John’s wort is mixed with other substances that may have sedative properties, it greatly enhances the sedative properties of the latter substance. As you can tell, what we’re talking about here is valerian.
How to Use St. John’s Wort and Valerian to Sleep Better
Now that you know exactly how St. John’s wort and valerian can both help with insomnia, let’s take a closer look at exactly how to use them to help you get a better night’s sleep.
Making Valerian Tea for Sleep
It is possible to make valerian tea before sleep, which should be taken about one to two hours before you plan on sleeping. To make the tea, take about 3 grams of dried valerian root and steep it in boiling water for up to 10 minutes, and then drink as desired. You may want to add some honey just to add a bit of sweetness to the mix.
Using Valerian Root Extract for Sleep
It is also possible to purchase valerian root extract, which is designed specifically to help you get a better night’s sleep. If you choose to go with the extract method, the recommendation is to take a dose of anywhere between 300 milligrams and 600 milligrams daily, around one to two hours before sleep.
How to Make St. John’s wort Tea for Sleep
The process of making tea with St. John’s wort is much the same as with valerian. Simply take a couple of teaspoons of dried St. John’s wort and put it inside a tea infuser. Pour anywhere between 150 and 250 milliliters of water over it, and let it steep for up to 10 minutes. You may use a bit of honey to add some sweetness to the mix.
Combining St. John’s wort with Valerian for the Ultimate Sleep Concoction
Seeing as St. John’s wort and valerian work individually to help increase tiredness and sedation while also treating symptoms associated with depression and anxiety, it only makes sense that both together would do an even better job at helping you get that much-needed rest.
To make a tea out of valerian root and St. John’s wort, take around 1.5 teaspoons of each, the dried versions, and place it inside of a tea infuser.
Just like with the other teas above, simply take up to a cup of boiling water and pour it over the valerian root and St. John’s wort. Allow this to steep for up to 15 minutes and then consume, along with a bit of honey, if you happen to have a sore throat.
Conclusion
The simple fact is that naturally occurring substances such as St. John’s wort and valerian root can help promote better sleep, all without costing you a whole lot of money or having serious health side effects. The next time you’re having trouble sleeping, try brewing a valerian root and St. John’s wort tea and see if it can help you get that much-needed rest.
Leave a Comment