Sleep
How To Sleep Better Naturally With Spices
Mar 11, 2016Add fresh and dried spices to your meals to get an antioxidant boost and enjoy a fantastic trip to dreamland!
Sleep is so important for good health that one landmark study linked getting 7–8 hours of regular sleep each night to a reduction in mortality from all causes. Here are some home remedies that use spices to promote sleep:
Cumin Seeds
Cumin Seeds
Very useful for insomnia, cumin seeds are rich in iron and manganese. They are proven to stimulate secretion of several pancreatic enzymes, which are required for proper digestion and assimilation of vital nutrients. One teaspoon of dried cumin powder mixed with the pulp of a ripe banana can be taken at night to help induce sleep. Cumin tea helps ease tiredness and fatigue.
Here is the recipe to prepare the tea:
- Roast 1 teaspoon of cumin seeds on low heat for a few seconds, add 1 cup of water and bring the mixture to a boil.
- Cover the container and let it sit for about 5 minutes.
- Strain and drink this cumin tea before bedtime to get a good night’s sleep.
Nutmeg
A very effective natural remedy for insomnia. Nutmeg is a rich source of myristicin, which inhibits secretion of stress-inducing enzymes and is a natural sedative. Large doses of nutmeg can cause hallucinations and other psychiatric disorders, so nutmeg use should be limited to a pinch at a time. Other ways to use nutmeg:
- Add a pinch of nutmeg powder to a cup of warm milk or warm water or fruit juice and drink it before bedtime.
- Add a pinch of nutmeg powder in 1 tablespoon of Indian gooseberry (amla) juice and drink it 3 times a day.
Poppy Seeds
Considered a natural opiate that promotes sleep, these seeds relieve nervous tension and are effective in the treatment of insomnia. Soak 1 tablespoon of poppy seeds in water for a couple of hours. Grind and boil with 2 tablespoons of milk, and add 1 teaspoon of sugar to it. Poppy seed oil taken every night is also said to be effective for insomnia.
Aniseed
Make a tea with 1 teaspoon of aniseed in 375 ml (a little over 1.5 cups) of water. Simmer this mixture for about 15 minutes. Add honey and milk to it before drinking. Sip this tea before bedtime every night.
Fenugreek leaves
As a cooling herb, fenugreek is a great home remedy for insomnia. Mix a couple of teaspoons of juice of fenugreek leaves with a teaspoon of honey. Have this just before you go to bed.
Saffron
Adding a pinch of saffron to a glass of milk, water or juice before you go to bed can promote deeper sleep.
The following natural supplements act as mild sedatives and can help induce sleep and combat insomnia. Do remember that anyone on sleep/anxiety medication should always check with a medical practitioner for possible interactions with any dietary supplements, especially herbs.
Valerian Root
Valerian root has a mild sedating effective and is a supplement found at health food stores. It can sometimes have an effect on liver function, so talk to your doctor before using valerian root. Typical effective doses of valerian root extract by itself used in studies appear to be anywhere from 300-600 mg daily.
Holy Basil
Basil has been used in Ayurvedic medicine for centuries; it creates a sense of calm by lowering anxiety and depression. In the September 2008 issue of the “Nepal Medical College Journal,” a study published that 500 mg of holy basil capsules taken 2 times a day after meals can significantly lower the intensity of generalized anxiety disorder.
Here is a full list of dietary supplements researched to support sound sleep.
Tea have tons of snooze-promoting properties. Consuming chamomile in tea form is considered safe by the FDA. It is a traditional herbal remedy that has been used since ancient times to fight insomnia and a wide range of other health complaints. Chamomile is sold in the form of tea, extract, and topical ointment. Other top sleep-aid teas include:
- Passionflower
- Hops and
- Lemon Balm
Herbs such as
- Peppermint
- Parsley
- Dill and
- Sage
are thought to promote sleep and reduce insomnia too. Don’t underestimate the value of a good night’s sleep. Lack of sleep impacts cognitive skills and physical response times and makes you feel pretty lousy overall—as I’m sure you already know. We hope these effective herbal sleep supplements and spice remedies will help you doze off gently.
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Sonali is a Health Coach from Duke Integrative Medicine and former Editor of the Duke Integrative Medicine Newsletter. Her focus is on mindful eating and using spices creatively to cook up great health for all.
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