In today’s fast-paced world, getting a good night's sleep can sometimes feel like chasing a unicorn. With stress, screen time, and the general hustle and bustle of modern life, many of us struggle to get the restful sleep our bodies crave. But what if there's a natural remedy that has been helping people sleep better for centuries? Enter chamomile extract!
What is chamomile extract?
Chamomile is a daisy-like plant from the Asteraceae family, known for its calming and soothing properties. There are two main types of chamomile used for medicinal purposes: German chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile). Both types contain essential oils and antioxidants that contribute to their therapeutic effects.
This is created by extracting these beneficial compounds from the flowers, usually through processes like steam distillation or cold pressing. This extract is then used in various forms, such as teas, tinctures, capsules, and even topical applications.
The sleep benefits of chamomile-extract
People suffering from sleep problems may have gotten this advice: consume chamomile tea. But what makes chamomile extract a go-to remedy for better sleep?
Let's break it down:
Natural Sedative: Chamomile contains apigenin, an antioxidant that binds to certain receptors in your brain that may decrease anxiety and initiate sleep. This makes it a natural sedative, helping you drift off more easily. Chamomile has been found to improve sleep quality naturally along with reducing depression in women with post-natal problems.
Reduces Anxiety: Studies have shown that it can significantly reduce symptoms of generalized anxiety disorder. Since anxiety is a common culprit behind sleepless nights, this calming effect is a double win.
Improves Sleep Quality: Not only does chamomile help you fall asleep, but it also improves the quality of your sleep.
Anti-inflammatory Properties
Chronic inflammation can disrupt sleep. Chamomile’s anti-inflammatory properties help reduce inflammation, promoting better overall health and sleep.
When to take chamomile for sleep?
You can take Chamomilebefore bed or after dinner for a relaxed sleep. It is generally considered safe for most people. Chamomile supplements are a great way to have the required chamomile quantity. However, it is always advised to follow recommended dosages, especially when you have allergies or are on certain medications.
Tea: 1-2 cups daily
Capsules: 400-600 mg daily, depending on the concentration
Tips for a better sleep with chamomile
Incorporating chamomile extract into your routine is just one piece of the sleep puzzle. Here are a few additional tips to maximize your rest:
- Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Consider blackout curtains and white noise machines if needed.
- Stick to a Routine: Go to bed and wake up at the same time every day, even on weekends.
- Limit Screen Time: Reduce exposure to screens at least an hour before bed. The blue light emitted by phones, tablets, and computers can interfere with your sleep cycle.
- Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Opt for light snacks if you're hungry before bed.
- Stay Active: Regular physical activity can promote better sleep. Just be sure to finish exercising at least a few hours before bedtime.
Takeaways
In the quest for better sleep, chamomile extract stands out as a natural and effective remedy. Its calming properties, ability to reduce anxiety, and improvement of sleep quality make it a valuable addition to any bedtime routine. So why not give it a try and see how this ancient remedy can transform your sleep for the better? Sweet dreams!
References:
Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010 Nov 1;3(6):895-901. doi: 10.3892/mmr.2010.377. PMID: 21132119; PMCID: PMC2995283.
Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. J Adv Nurs. 2016 Feb;72(2):306-15. doi: 10.1111/jan.12836. Epub 2015 Oct 20. PMID: 26483209.
Zick SM, Wright BD, Sen A, Arnedt JT. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC Complement Altern Med. 2011 Sep 22;11:78. doi: 10.1186/1472-6882-11-78. PMID: 21939549; PMCID: PMC3198755.
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