A good night's sleep is the gateway to a healthier, happier life! Missing out on that precious sleep can significantly impact your overall well-being. But if those sleepy nights have been eluding you lately, don’t worry—hopefully, with this knowledge in mind, restful slumbers are just around the corner!
Natural herbs, mushrooms, and adaptogens have been a go-to remedy for many cultures worldwide, with some even using them as far back as thousands of years! Recently, Japan and China have been utilizing these fungi to help cancer patients in combination with chemotherapy.
This ancient wisdom, combined with modern science, makes medicinal herbs and mushrooms an incredibly powerful option for health concerns today! This blog post is a great starting point for discovering the powers of different mushrooms and herbs for sleep.
Sleep is a mystery that eludes many adults; an estimated 70 million people in the US alone have sleep disorders, and only 10% of us globally feel we get enough restful shuteye. That's not all - barely half of us report their slumber to be good quality despite 80% wishing for better!
It's not that people don't try; numerous natural sleep aids are out there, from herbs to prescription medications. But all too often, these are ineffective or leave users feeling worse off than before. Let's embrace our pillowy dreams, folks – let’s tackle these sleepless nights together.
Turns out, herbs and medicinal mushrooms may be the secret ingredients to a better night’s sleep. From reishi to lion's mane—these functional fungi have been studied for their potential effects on your brainwaves, hormone balance, energy levels...even circadian rhythm!
Medical mushrooms and sleep herbs contain several active compounds that can improve sleep and provide several health benefits.
Polysaccharides (Beta-d-glucans) - carbohydrate molecules can help reduce inflammation and regulate the immune system.
Triterpenoids - compounds that support the digestive system and liver health.
Polyphenols - an antioxidant that can help reduce oxidative stress and improve immune function.
Ergosterol - a precursor to Vitamin D that helps regulate mood and energy.
Ergothioneine - a powerful antioxidant that helps protect cells from damage.
Glutathione - an antioxidant that helps fight off free radicals and maintain healthy cells.
Adaptogens are a great way to get your body and mind back in balance! They work like magic on the hypothalamus-pituitary-adrenal axis, helping significantly reduce stress levels while boosting cortisol production. They're also known for their sleep aid qualities – giving you that extra zen when it counts most.
So if you require an extra boost when it comes time for bedtime — consider putting medicinal mushrooms, herbs, and adaptogens onto your menu (or pizza list)! Science says they could supercharge your slumber -- so why not give them a try?
Here’s a breakdown of some of the most-studied herbs and medicinal mushrooms that are known to help regulate circadian rhythms and improve poor sleep:
This ancient mushroom has been used in Asia for thousands of years. Reishi Mushroom (Ganoderma lucidum) is renowned for calming an overactive mind, reducing stress, and promoting mood balance. Its active compounds are also thought to increase non-REM sleep – deep, restorative sleep cycles!
Adding reishi extracts into your routine could be the key to getting a good night's sleep. Rodent studies indicate Reishi Mushroom extracts may help you snooze faster and longer – spend more time in peaceful non-REM sleep cycles!
Reishi mushroom could be the quality sleep superhero you've been searching for! It has properties to positively impact delta waves that can help you drift off faster and get more profound, restful periods of sleep. All of this translates to waking up feeling refreshed, having improved recovery after strenuous activity or a hard day's work - plus better immune function overall- now, how cool is that?
Reishi mushrooms can be taken orally as a tincture, powder, or capsule. You can also mix the powdered form with warm water to make tea.
For optimal results, try including pure mushroom extracts in your daily routine for at least 4-6 weeks to get the full effects. Effects may vary from person to person, so consult with a doctor before taking any herbs or medicinal mushrooms for sleep.
Lion's Mane Mushroom (Hericium erinaceus) has been used in traditional medicine for centuries. It is known for its powerful brain-boosting abilities, but this functional fungus may also help promote deeper better sleep!
The power of mushrooms was tested when eight Japanese university students with chronic sleep issues were given lion's mane mushroom herbal supplements. After one month, the participants reported having less insomnia-related anxiety and feeling more rested. While there weren't drastic improvements in their sleep quality, it is worth checking out if you're looking for holistic remedies to get restful nights ahead!
People suffering from delayed sleep phase disorder may find these natural remedies like Lion's mane extracts give them a much-needed opportunity to get back on track with normal and healthy rest times! A recent study suggests that Lion's mane may help realign the body’s internal clock and restore regular sleep-wake cycles.
Recent studies suggest lion’s mane helps increase the precursor for BDNF (brain-derived neurotrophic factor), a vital nutrient necessary for healthy brain function. This can target deficiencies associated with disrupted sleeping patterns and pave the way for more restful nights in dreamland!
Start your day off with a Lion’s Mane – an amazing mushroom that helps restore your body's natural rhythm by keeping you alert throughout the morning and setting up your brain to work its best. Some people have even reported great results when taking it before bedtime, leading to excellent restful nights' sleep!
To consume, add some to a yummy beverage or treat. Lion's Mane Mushroom can be taken as a powder, tincture, or capsule. You can also mix the powdered form with warm water to make tea.
Passionflower (Passiflora incarnate), often associated with its calming properties, is a popular herb used to treat insomnia. It has been found to reduce nighttime worries and help you fall asleep faster.
A recent study suggests that the Passiflora incarnata plant has components that promote restful, deep slow-wave sleep without impacting the REM phase. This could be a breakthrough in helping those who suffer from insomnia and difficulty falling asleep - it may eventually become part of their treatment plan. This plant has suitable properties to be used as a sleep aid. These characteristics could help insomnia patients who have difficulty falling asleep.
A 2013 study conducted a revolutionary investigation into the power of herbs to fight insomnia. Researchers combined passionflower, valerian, and hops - nature's sleeping pills - to compare these ancient remedies with zolpidem, a contemporary prescription drug for sleeplessness.
Researchers have discovered that taking the herbal combination of passionflower, valerian, and hops might be an effective way to improve sleeping patterns. These natural remedies are generally considered safe, with only mild side effects reported by study participants.
Warm and sweet passionflower tea is one of the best ways to use this herb. Passiflora herbs can also be taken in capsules or tincture form.
Pregnant and breastfeeding mothers should keep away from passionflower - but for most other people, it's generally considered safe in small doses for up to two months.
Valerian root (Valeriana officinalis) is one of the most popular herbs for sleep. This plant's roots produce a sedative effect in users, helping them relax and drift off easily.
Valerian root may be the key to treating certain sleep disorders. A 2020 review and meta-analysis revealed that this herbal remedy could help improve symptoms. However, further research is needed due to varying valerian preparations and doses used in different studies.
After a detailed study, researchers concluded that valerian root could be an excellent and safe remedy for sleep disorders. However, while this natural treatment may have tremendous benefits in aiding restful nights of sleep, it is essential to note some potential side effects – such as nausea or stomach cramps - which unfortunately can arise from ingesting valerian root.
Valerian root can be taken in capsule or powder form, which you can add to your favorite beverage or smoothie for a calming effect before bed. Alternatively, try making tea out of the herbs and have it before bedtime – make sure not to overuse it as this could lead to rebound insomnia.
Lavender (Lavandula angustifolia) has been used to treat insomnia, improve sleep quality, and reduce stress levels. This herbaceous plant has a distinct smell that can help you relax during the night and get a more restful sleep.
A 2015 study uncovered the transformative power of silexan (an active substance derived from lavender) in improving restlessness and sleep, which can be attributed to anxiety. Those who took this natural supplement experienced a remarkable decrease in their anxiety levels and noteworthy enhancements to their slumber!
A 2019 study found that lavender oil may be beneficial in improving sleep without any of the sedating side effects commonly associated with other remedies. This could be because it reduces anxiety, allowing restful and calming sleep.
Lavender can be used in a variety of ways to help you sleep. We recommend using lavender essential oil – it's an easy and effective way to relax before bedtime. Put a few drops into an aromatherapy diffuser, or add it to your bath for a luxurious end-of-day ritual.
Chamomile (Matricaria chamomilla) is a popular natural remedy to reduce anxiety and promote sleep. The herbal sleep remedies have mild sedative effects that can help you drift off into dreamland quickly.
A 2017 clinical trial found that the herb chamomile could be your golden ticket to a good night's rest. Older adults who took 200mg of chamomile extract twice daily for 28 days showed significant improvements in sleep quality compared with those taking placebos!
A cup of chamomile tea may be a good short-term solution for calming anxiety and soothing stress, according to the National Center For Complementary & Integrative Health. But while it's likely safe in small doses, its long-term effects remain in the air - so proceed with caution!
We recommend making a cup of chamomile tea to help you settle down for the night. You can also take it in capsule form if you prefer. Another great way to use it is by adding dried herbs to your mattress and pillows, as the smell will create a calming atmosphere and make your bedroom more conducive for sleep.
Mushrooms, herbs, and adaptogens are becoming popular natural remedies for getting a better night's rest. From Reishi to Lion’s Mane mushrooms, Valerian root, and Lavender oil - there's something out there that can help you get the sleep you need!
It’s important to consult a health professional before taking any herbs, mushrooms, or adaptogens to ensure it’s safe. And, of course, remember to get the recommended 7-9 hours of sleep every night for optimal health and well-being!
Sleep tight!
