Ashwagandha has long been prized for its ability to help the body deal with stress. It is recommend as a natural treatment to fight fatigue and boost energy levels. It has also been used traditionally for pain relief and to treat skin diseases, diabetes, gastrointestinal disease, and epilepsy.
Ashwagandha root extract is a natural compound with sleep-inducing potential, well tolerated and improves sleep quality and sleep onset latency in patients with insomnia at a dose of 300 mg extract twice daily. It could be of potential use to improve sleep parameters in patients with insomnia and anxiety, but need further large-scale studies.
See the study undertaken to identify the sleep inducing properties here.
The chemicals in passionflower have calming, sleep inducing, as well as reducing muscle spasms.
- Anxiety. Some research shows that taking passion flower orally can reduce anxiety symptoms. In fact, it might work as effectively as some prescription meds.
- Anxiety before surgery. Some research shows that taking passion flower by mouth can reduce anxiety before surgery when taken 30-90 minutes before surgery. In fact, it might work as effectively as some other treatments for pre-operative anxiety such as melatonin or midazolam.
Reishi is also commonly referred to for its sleep boosting abilities.
These mushrooms have been traditionally recommended by Chinese and Japanese herbalists as a treatment for insomnia for what they refer to as its “sleep-promoting factor”.
Some have found that this sleep promotion is due to a reduction in stress which has been shown to decrease sleep quality or have related the sleep boosting potential to its calming effect on the central nervous system helping to relax the muscles. Others have described this sleep promotion as a tranquilizing agent with sedative effects which is what led to being used for insomnia patients. Studies show evidence of shortening the sleep latency, length of time that it takes to transition from being fully awake into sleep and increase sleeping time. Most of this increased sleep time was observed to be non-REM sleep or light sleep, which is a necessary phase in the transition to full REM sleep. This evidence shows that Reishi can be useful in the preliminary stages of sleep, the initial suppression of motor activity and relaxation, to lead into natural REM sleep, or to be used in conjunction with other natural sleep aids for a fuller effect on sleep quality.