Natural Sleep Remedies That Actually Work
Sleep is a crucial component of our daily lives, especially for us women.
The quality of sleep we get has a significant impact on our physical and mental health. Unfortunately, many women struggle with sleep-related issues, including the inability to get enough deep sleep.
Deep sleep, the third stage of sleep, is essential for restoring and regenerating the body. It helps with tissue repair, cell growth, and consolidating memories and learning. However, various factors such as stress, anxiety, medication, and lifestyle habits like alcohol consumption and excessive screen time can negatively impact our sleep quality bu there are solutions and natural sleep remedies to stay asleep.
In fact, according to a 2020 survey conducted by the National Sleep Foundation, 63% of women in the United States report experiencing symptoms of insomnia at least a few nights a week. Additionally, 30% of women report that they frequently wake up feeling unrefreshed, and 43% report that they have a hard time falling or staying asleep.
Thankfully, there are new and promising results for increasing levels of deep sleep coming from plants. So what are the best natural sleep remedies to stay asleep and optimal beauty sleep hours women should aim for?
Passionflower: Passionflower, scientifically known as Passiflora incarnata, is a flowering plant native to South America. This plant has been used for centuries as a natural remedy for sleep-related issues, anxiety, and restlessness.
Passionflower contains active compounds such as flavonoids, alkaloids, and glycosides, which have a calming effect on the body. Research has shown that passionflower can help reduce anxiety and improve sleep quality in women. Passionflower works by increasing the levels of the neurotransmitter called gamma-aminobutyric acid (GABA) in the brain. GABA is an inhibitory neurotransmitter that helps regulate brain activity and promotes relaxation. When GABA levels are high, the brain can transition into the deep sleep stage more easily. In addition to its calming effect, passionflower has also been found to increase the duration of deep sleep.
Chamomile: Chamomile, another natural sleep remedies to stay asleep is a well-known herb that has been used for centuries to promote relaxation and improve sleep quality. This herb is often consumed in tea form and has been found to be effective in reducing anxiety, stress, and promoting a calm state of mind.
Chamomile is known to contain several active compounds, including flavonoids, terpenoids, and essential oils. These compounds have been found to have a calming effect on the body and mind, which can help promote restful sleep.
Studies have shown that chamomile can help reduce symptoms of anxiety and depression, which are common culprits of sleep-related issues. The herb has also been found to have sedative properties, which can help promote relaxation and improve sleep onset.
Wild Jujube: (Ziziphus jujuba) is a fruit-bearing tree native to parts of Asia, which has been used for centuries in traditional medicine to promote relaxation and improve sleep. It is believed to have sedative and anxiolytic effects, and research has shown that it may increase the production of gamma-aminobutyric acid (GABA) in the brain.
GABA is a neurotransmitter that plays an important role in promoting relaxation and reducing anxiety. It helps to calm the nervous system and reduce the activity of neurons in the brain, which can make it easier to fall asleep and stay asleep.
There have been several studies investigating the effects of wild jujube and GABA on sleep. One study published in the Journal of Ethnopharmacology found that a combination of wild jujube and GABA supplements are natural sleep remedies to stay asleep, improve sleep quality and reduce daytime sleepiness in elderly individuals with insomnia.
Another study published in the Journal of Agricultural and Food Chemistry found that wild jujube extract increased GABA levels in the brain and improved sleep in mice.
While more research is needed to fully understand the effects of wild jujube and GABA on sleep in humans, these studies suggest that they may be promising natural sleep aids. However, it is important to talk to a healthcare professional before starting any new supplement, especially if you have a medical condition or are taking medication.
It's worth mentioning that Wild Jujube is one of the ingredients in Juna Nightcap Sleep Gummies, a natural supplement designed to help promote a restful night's sleep and the #1 natural sleep product to stay asleep. Along with passionflower, melatonin, and elemental magnesium, wild jujube helps create a powerful formula that helps improve sleep quality. These gummies also use allulose, a low glycemic sweetener found in figs that tastes like sugar but acts as a prebiotic fiber in the body. So, on top of getting a good night's sleep, your contributing to a healthy gut.
Tart Cherry: Another favorite ingredient from Juna, Tart cherries have been found to have sleep-promoting properties, specifically in aiding with sleep duration and quality. Tart cherries, also known as sour cherries, are high in natural melatonin, which is a hormone that regulates sleep-wake cycles.
Studies have shown that consuming tart cherry juice or tart cherry supplements can improve sleep quality and duration, particularly in older adults who may struggle with insomnia or disrupted sleep patterns. One study published in the Journal of Medicinal Food found that participants who drank tart cherry juice twice a day for two weeks reported significant improvements in sleep quality and duration compared to a placebo group.
Tart cherries also contain other compounds that may contribute to their sleep-promoting effects, such as anti-inflammatory and antioxidant properties. These compounds may help reduce inflammation and oxidative stress in the body, which can negatively impact sleep.
Overall, tart cherries are a natural sleep remedy to stay asleep and can be a beneficial addition to a sleep-promoting routine, especially for those who struggle with sleep duration or quality. It is important to note that tart cherry supplements should not be used as a replacement for medical treatment for sleep-related issues and should be used under the guidance of a healthcare professional.
Phytomelatonin from St. John’s Wort:
St. John's Wort is a plant that has been traditionally used for its medicinal properties, particularly for its antidepressant effects. However, recent research has suggested that St. John's Wort may also have sleep-promoting effects due to its natural melatonin production.
Phytomelatonin is a plant-based form of melatonin, which is also a hormone naturally produced in the human body that regulates sleep-wake cycles. St. John's Wort has been found to contain phytomelatonin, which can help regulate the sleep-wake cycle and improve sleep quality.
One study published in the journal Phytotherapy Research investigated the effects of St. John's Wort extract on sleep quality in patients with insomnia. The study found that participants who took St. John's Wort extract had significant improvements in sleep quality and duration compared to a placebo group.
Another study published in the Journal of Pineal Research investigated the effects of St. John's Wort extract on melatonin levels in the body. The study found that St. John's Wort extracts increased levels of melatonin in the blood, which can contribute to its sleep-promoting effects.
While St. John's Wort may have sleep-promoting effects, it is important to note that it can also interact with certain medications and may have side effects in some individuals. It is recommended to speak with a healthcare professional before taking St. John's Wort or any other supplements for sleep-related issues.
In summary, St. John's Wort may be a natural option for promoting sleep due to its ability to increase levels of melatonin in the body. However, more research is needed to fully understand its effects and potential side effects. It is important to speak with a healthcare professional before incorporating St. John's Wort into a sleep-promoting routine.
The combination of these powerful plant-based ingredients makes Juna Nightcap Sleep Gummies one of the best natural sleep remedies to stay asleep by effectively promoting deep sleep. The passionflower extract helps to increase the duration of deep sleep, while melatonin helps to regulate the sleep-wake cycle and improve sleep onset. Magnesium helps to relax the body and reduce muscle tension, making it easier to fall asleep and stay asleep.
The natural ingredients in these gummies make them a safe and effective solution for women struggling with sleep-related issues.
Juna Nightcap Sleep Gummies offer a natural alternative to other sleep aids that can have negative side effects, such as drowsiness or addiction. The natural ingredients in these gummies make them a safe and effective solution for women struggling with sleep-related issues.
Three Tips for Improving Sleep By Dr. Jaclyn Tolentino
"I’m Dr. Jaclyn Tolentino, a Senior Doctor at Parsley Health, and Juna’s Womens’ Health Advisor, and here are my three top tips for getting a great night’s sleep:
(1) Unplug as early as possible - Power down your devices at least a few hours before bed and avoid artificial light at night as much as possible. Blue light blocking glasses might even be helpful for you. So here’s the deal with artificial light after dark. When we turn on and use our devices at night, or flip on bright overhead lights - this confuses the body to stimulate cortisol for alertness, when it really wants to relax and create melatonin.
(2) Time your meals and liquid intake appropriately! Eating dinner too close to bedtime forces your body to shift towards focusing on digestion instead of preparing for sleep. Reducing liquids at least 2-3 hours before bed can help keep your bladder happy overnight, so you’re not getting up to pee and disrupting restorative sleep.
(3) Create a pre-bedtime ritual that feels really good to you - something that helps you mentally and physically relax, like practicing a breathing exercise, putting on your favorite night cream, or even some gentle stretching or journaling before bed.
Juna has an entire line of sleep solutions if you’re looking for something more. The Nightcap rollerball is by my bedside each night and I roll it on before dozing off to sleep.
And to support more restorative, deep sleep, Juna’s Nightcap gummies might be part of your bedtime routine. What I love most about these gummies is the fact that they include a natural source of GABA, a microdose of melatonin that’s derived from plants, a synergistic blend of 72 trace minerals, and other soothing ingredients like chamomile & passionflower.
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Resources: Study: "Ziziphus jujuba extract increases GABA(A) receptor-mediated chloride transport: implications for the hypnotic and sedative effects of flavonoids isolated from the extract" (Journal of Agricultural and Food Chemistry, 2007) Link: https://pubs.acs.org/doi/abs/10.1021/jf071856r
"Passiflora incarnata L. Improves Sleep Quality and Restless Sleep in Adults with Mild Sleep Quality Complaints" (Phytotherapy Research, 2011) Link: https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.3400