Sleep has a number of functions and is crucial to keep our bodies functioning properly. Sleep maintains our psychological, emotional and metabolic balance. During sleep the body performs our main restorative functions, such as tissue repair, muscle growth and protein synthesis. During this time, it is possible to replenish energy and regulate metabolism, which are essential factors to maintain a healthy body and mind.

One of the biggest complaints of the stresses of modern life is the difficulty many people have with sleep. Sleeping problems can be caused by several factors, such as stress and depression. Because of this many people turn to alternative medicine to improve their quality of sleep.

Herbs That Improve Your Sleep

Valerian Root

Valerian is a herb that improves your sleep and promotes relaxation and the reduction of anxiety. It is a safe and alternative treatment for sleeping disorders and can be found in many forms such as extracts and teas.

Chamomile

Chamomile is commonly regarded as a mild tranquiliser and is used for its calming effects. The antioxidant apigenin, which is found in abundance in chamomile binds to receptors on your brain which will facilitate the sleep process. It is commonly used as a natural remedy for insomnia and is commonly found in teas at your local supermarket.

Lavender

Lavender is a popular herb to aid relaxation and sleep. Most studies investigating the effect of lavender on sleep have focused on silexan, which is an active substance derived from lavender. Studies investigating the effect of lavender consumables suggest that the doses tested are safe. Commonly lavender essential oils are how people use it to help them sleep.

Tips To Help You Sleep

• Have a set bedtime. This consistency in your sleep patterns does wonders for your brain and regulating your sleep hormones.
• Avoid overstimulating foods. For example, heavy foods are more difficult to digest, so avoid consuming them at night.
• Exercise more. When exercising your body produces endorphins which helps you to have a more peaceful sleep.
• Get outside. Sunlight helps to regulate a number of bodily processes, including sleep. Spending an hour outdoors exposed to the sun will help the body understand the difference between day and night.

How Hormones Affect Your Sleep

Hormones are crazy in a person's body. They don't just affect mood, metabolic function, production and more. But they also play an important role in the amount and quality of sleep you get each night. Balancing your hormones is vital to getting the sleep your body needs every night.

Estrogen

Largely associated with a woman's reproductive health, estrogen plays a key role in the menstrual cycle and in her body's ability to utilize serotonin—an important wellness neurotransmitter.

Progesterone

Better known as the female sex hormone, progesterone is one of the hormones most linked to sleep quality. However, at lower concentrations, mood swings and colic are two commonly encountered symptoms.

Testosterone

Testosterone levels do not fluctuate in the same sporadic way as estrogen or progesterone. Instead, testosterone levels often gradually decline over a long period of time. This means that there are much lower concentrations in older people. Lower levels of testosterone are often associated with poorer sleep quality and can even lead to insomnia.

Insulin

This hormone controls blood glucose levels. Sleep deprivation can raise blood sugar levels and encourage harmful eating habits at night. This, in turn, triggers a release of insulin, causing blood glucose levels to fluctuate overnight. That is, when your blood glucose level is at its highest, there is a greater chance that your night's sleep will be much more restless than usual.

Cortisol

Known as the stress hormone, it is a steroid produced in the adrenal glands. It is responsible for controlling blood sugar levels, regulating metabolism, reducing inflammation and improving memory. When cortisol gets too high, it can result in high blood pressure, mood swings, anxiety, depression, rapid weight gain and, you guessed it, disrupted sleep!

Melatonin

Melatonin's main role is to regulate sleep cycles. Exposure to light stimulates a nerve pathway in the part of the brain that controls hormone production, called the suprachiasmatic nucleus (SCN). When exposed to light, NSQ begins to release stimulating hormones such as cortisol and suppress hormones such as melatonin. Meanwhile, when darkness comes, the NSQ signals to start producing more melatonin and suppressing cortisol.

Having a good quality of sleep is a priority for your health. And for that it might be necessary to bet on some small changes starting now. Be these, changes in habits you are already used to or the use of herbs. Although they seem like small changes, these changes will make all the difference in your daily life and in your quality of life, from now on.