The best plants for sleeping well
Sleep is an essential pillar of our biological balance. When it is restorative and long enough, it allows the body and mind to regenerate, thus preserving health and well-being. However, many people struggle to fall asleep or wake up in the middle of the night with difficulty falling back to sleep.
To avoid systematically resorting to hypnotic drugs, several gentle and natural approaches can be adopted: relaxation, meditation, sophrology, yoga… and of course, herbal medicine. In this article, discover how seven plants, including saffron, can help you improve the quality of your sleep and find peaceful nights.
How can plants improve sleep?
Herbal medicine, used for centuries, includes plants whose calming, sedative, anxiolytic and spasmolytic properties are particularly effective for:
- Reduce stress and anxiety
- Promote relaxation and rest
- Relieve digestive discomfort (bloating, cramps, etc.)
- Facilitate falling asleep and limit nighttime awakenings
In the form of dry extracts (capsules, tablets) or infusions (herbal teas), these plants generally do not cause addiction or significant side effects. They can therefore be used occasionally, over a few weeks, or for a longer period if the problems persist.
The 7 best plants to get quality sleep
To help you combat difficulty falling asleep and waking up at night, here are seven key plants in herbal medicine, including saffron and poppy, known for their benefits on sleep.
1. Valerian
Valerian is widely known for its sedative and calming properties. It works by stimulating GABA, a neurotransmitter that regulates stress and anxiety in the central nervous system.
- Benefits : Reduces time to fall asleep, increases periods of deep sleep and reduces night awakenings.
- Dosage : 600 to 900 mg of dry extract of valerian root, to be taken approximately 30 minutes before bedtime. In case of chronic stress, the dose can be spread out over the day.
- Precautions : not recommended for pregnant or breastfeeding women and children under 15 years old.
2. Passionflower
Thanks to its alkaloids which act on hyperexcitation, passionflower helps to limit difficulties in falling asleep. Its anxiolytic and sedative properties make it an ally of choice for agitated or hyperactive people.
- Benefits : Reduces anxiety, calms the mind and makes it easier to fall asleep.
- Dosage : 200 to 400 mg of dry extracts of passionflower, to be taken 30 minutes before going to sleep.
- Precautions : Medical advice is recommended for children under 12 years old.
3. Lemon balm
Lemon balm has sedative and anxiolytic properties similar to passionflower. It is also known for its action on digestive problems, including nocturnal stomach spasms and cramps.
- Benefits : soothes, relieves digestive disorders and relaxes abdominal muscles.
- Dosage : as a herbal tea, two to three times a day. Infuse 8 g of fresh lemon balm (or 4.5 g of dried plant) in 150 ml of boiling water for 15 minutes.
4. Eschscholzia (California poppy)
Rich in alkaloids, eschscholzia – also called California poppy – reduces the time it takes to fall asleep and prolongs sleep time. It also has a mild pain-relieving effect.
- Benefits : helps you fall asleep, acts as a mild pain reliever and promotes continuous sleep.
- Dosage : 100 to 300 mg of dry extracts per day or 5 to 10 ml of fluid extracts, preferably in the evening.
- Precautions : not recommended for pregnant or breastfeeding women and children under 15 years old.
5. The linden tree
Linden is one of the most popular plants to promote sleep thanks to its calming effect on the nervous system. It is ideal for combating nervousness and making it easier to fall asleep.
- Benefits : Reduces nervousness and helps you fall asleep more quickly.
- Dosage : as a herbal tea, infuse 3 to 5 lime flowers in 150 ml of hot water for 5 minutes.
- Precautions : contraindicated for pregnant or breastfeeding women, people suffering from cardiovascular disorders or following lithium-based treatment.
6. Saffron
Known for its soothing and antioxidant properties, saffron is increasingly being promoted to support restful sleep. It helps regulate mood and reduce stress and anxiety , which can make it easier to fall asleep and improve the quality of nighttime rest.
- Benefits : Supports emotional balance, helps reduce stress and can promote sleep.
- Dosage : as a food supplement (capsules, dry extracts) according to the dose recommended by the manufacturer, or incorporated into cooking recipes and infusions.
- Precautions : Use sparingly due to its precious nature and strong taste. Consult a healthcare professional for therapeutic use.
7. The poppy
The poppy, in herbal medicine, is appreciated for its calming and sedative properties. It has a slight antitussive effect, which is particularly interesting for people prone to nighttime coughs.
- Benefits : soothes, facilitates falling asleep and helps reduce mild anxiety disorders.
- Dosage : in infusion, in combination with other relaxing plants (lime blossom, passion flower, etc.), according to the manufacturer's instructions for the dry extract.
- Precautions : follow the indicated dosage, especially in children or pregnant women, and seek advice from a healthcare professional.
To promote rapid falling asleep and quality sleep, Délicure offers Sleep gummies :
- Formula : vegan, natural and 100% Made in France.
- Key ingredients : relaxing plants (passion flower, lime blossom, poppy) and melatonin (sleep hormone) to regulate the sleep-wake cycle.
- Vitamins B5 and B6 : essential for converting tryptophan into serotonin and melatonin, thus reducing the time it takes to fall asleep.
- Dosage : 2 gummies, 30 minutes before bedtime.
Delicure Tip
You can combine these "Sleep" gummies with the "Chill & Relax" avocado CBD oil . Made in France, THC-free and made with high-quality CBD, this oil is taken under the tongue or added to a herbal infusion to promote relaxation and reduce the time it takes to fall asleep.
Focus on Délicure’s Good Night CBD oil
Délicure also offers a Good Night CBD oil , specially designed to improve the quality of sleep. It contains:
- CBD
- CBN (cannabinol)
- Orange blossom essential oil
This synergy aims to establish deep relaxation and restorative rest. Several scientific studies also highlight the interest of CBD oils in combating sleep disorders, explaining the growing craze for this natural molecule.
CBD gummies
If you prefer a gourmet alternative, opt for CBD gummies . These fruity gummies contain cannabidiol and offer the same soothing benefits as an oil, with the added bonus of being easy and pleasant to take. Consumer feedback is generally very positive, highlighting their effectiveness and pleasant taste.
In summary
- Bet on herbal medicine : valerian, passionflower, lemon balm, eschscholzia, linden, saffron and poppy are all plants that can help you reduce stress and fight insomnia, nighttime awakenings or sleep apnea.
- Supplement with CBD : in the form of oil or gummies, CBD is a valuable ally for soothing the nervous system and promoting better quality sleep.
- Choose products you can trust : Délicure formulas are designed to optimize relaxation and provide restful sleep, naturally and without addiction.
- Saffron, a soothing treasure : in addition to its gastronomic qualities, it can be integrated into your well-being routine to improve mood and the quality of nighttime rest.
By adopting these natural solutions and maintaining a healthy lifestyle (bedtime ritual, balanced diet, reducing screens in the evening, etc.), you are putting all the chances on your side to have peaceful nights and enjoy a truly restorative sleep. Good night!
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