How to get a Good Night's Sleep ?

How to get a Good Night's Sleep ?

A good night's sleep is essential for a healthy body and mind. We all have known that but have failed to achieve it due to various reasons. Being tossed between piled up work and unhealthy habits we failed to get sleep when we needed to. 

Sleep rejuvenates us and being deprived of it exposes us to various health hazards. Supplementation with sleep aids is common and therefore we must know what's inside these magic potions. 

We have listed below 5 natural ingredients that have been effective in improving sleep quality. They help with the onset of sleep and their supplements are scientifically claimed to help you sleep well.

  • Melatonin
  • This natural ingredient for sound sleep is a hormone which regulates the sleep and wake cycle. [1] Melatonin supplements duration among different age groups.[2] Not just this but melatonin has been widely considered to help in providing sound sleep to people with depression and insomnia.[3]

  • Valerian
  • Valerian root has been widely used as a relaxing and sleep promoting plant. Along with it, it is said to treat hysteria, nervous unrest and other such types of emotional states. [4] 

    Commonly it is used for people with sleep disorders, especially insomnia. It has been found to be effective in treating the same. [5] 

    About 50% of postmenopausal women experience sleep disturbances like insomnia. A study was conducted to prove the efficacy of valerian on insomnia in postmenopausal women. Clinical trials suggested the positive effect of valerian in treating insomnia.[6] 

  • Ashwagandha
  • This herb of ancient medicine has several proven health benefits, one being sleep aid. In a particular study ashwagandha supplementation was shown to improve sleep quality. In another study ashwagandha supplementation was given for 6 weeks and was found that it improved the sleep quality and reduced non restorative sleep conditions in healthy individuals.[7]

    Ashwagandha has been classified as adaptogen, a substance which helps in coping with stress. Many studies suggest the benefits of using ashwagandha as a stress and anxiety reliever.[8]

    Never knew we had the solution for better sleep since ages. 

  • Chamomile 
  • Sleep disorders affect people with various walks of life and age group. Chamomile extract being an age old medicine is widely used to treat sleep disorders. Studies have shown to improve sleep quality among various age group along with menopausal women and eldery people.[9] [10]

     Apart from improving sleep quality it has been found to relieve stress as well as improve the condition of insomnia in humans.[11]

    Guess it's time to start drinking chamomile tea. For a change of taste and for the benefit of it. 

    Brew the tea and reap its benefits.

  • Passion flower
  • Did you know that passion flower is a traditional herb widely used as a sedative and sleep aid? A particular study conducted on 41 participants showed passion flower tea to be useful in sleep disturbances and provide short term sleep benefits.


    For a long time passion flower has been used as a natural medicine to treat anxiety and insomnia.[16] 

    May this information free you from sleepless nights.