Are you struggling to get 40 winks?
Sleep has a direct influence on your energy levels and mood, as well as your gut health.
So, for the times when you need a little extra help to get a good night’s sleep, make sure you have these two items in your natural first aid cupboard:
Sing Me To Sleep Tea:
Alongside our gut health protocol, our Sing Me To Sleep herbal tea is a gentle and chemical-free sleep aid. Our herbal tea contains Valerian root, Lavender flowers, Hop flowers and Chamomile flowers.
Valerian root (Valeriana officinalis) can improve sleep quality1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/ due to plant chemicals (sesquiterpenes, lignans, and valerenic acid) that affect the levels of GABA (gamma-aminobutyric acid), adenosine and serotonin – all of which have a calming, sedative effect in the body. 2https://pubmed.ncbi.nlm.nih.gov/14742369/ 3https://www.sciencedirect.com/topics/neuroscience/valerian
Lavender (Lavandula angustifolia) is effective at improving sleep patterns4https://academic.oup.com/sleep/article/43/Supplement_1/A190/5847168 – compounds like terpinenes and linalool have a sedative effect. 5https://www.sciencedirect.com/science/article/pii/S2221169115001033#bbib6
Hop Flowers from the hop plant (Humulus lupulus) also affect GABA receptors – similar to the action of valerian, due to bitter resins. 6https://pubmed.ncbi.nlm.nih.gov/22849837/ Hops are also thought to aid sleep due to their effect of lowering body temperature, enabling the body to prepare for sleep. 7https://thesleepdoctor.com/sleep-aids/valerian-root/
Hops may be most effective when combined with valerian as in our Sing Me To Sleep tea. 8https://search.informit.org/doi/10.3316/INFORMIT.146139375192083
Chamomile (Matricaria recutita) has a sedative effect on the body due to the presence of flavonoids such as apigenin. 9https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
How do you take it?
Cover one tbsp of herbs with three cups of freshly boiled water, and steep for 15 minutes. Strain and drink one cup, two hours before bedtime, and another cup one hour before bedtime. Reserve the third cup to drink in case you wake in the night. Tea can be reheated by adding more hot water.
Who shouldn’t drink Sing Me To Sleep Tea?
For children, pregnant women, and breastfeeding mothers, please seek advice from your healthcare provider.
People who are taking antidepressants should avoid products containing hops and valerian. 10https://thesleepdoctor.com/sleep-aids/valerian-root/
It is advised to stop taking both valerian and hops two weeks before surgery due to possible interaction with anaesthetic.
Ashwagandha (pronounced ash-wuh-gan-duh) is a traditional Ayurvedic herb derived from the shrub Withania somnifera. It’s also known as winter cherry and Indian ginseng.
Studies have shown that 300mg/1ml of Ashwagandha tincture (twice daily) is effective at relieving insomnia. 11https://pubmed.ncbi.nlm.nih.gov/31728244/ 12https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/
How does Ashwagandha work?
Compounds such as tri-ethylene glycol affect the levels of GABA to calm brain activity. 13https://www.sleepfoundation.org/sleep-aids/ashwagandha
Withanolides are thought to ease stress and promote the conditions for sleep. 14https://www.sleepfoundation.org/sleep-aids/ashwagandha
How do you take it?
Ashwagandha comes in various forms – tincture, capsules, and powder.
We suggest 15-20 drops of tincture added to a small amount of water, three times daily. If you want to avoid the alcohol, you could try the powdered form instead – one tsp per day, mixed into oat, goat, or almond milk.
Who shouldn’t use Ashwagandha?
If you are taking medication for diabetes, blood pressure, thyroid problems, or medications that suppress the immune system, sedatives, or SSRIs, please consult with your doctor before taking Ashwagandha.
Always check with your GP for interactions with medications/health conditions before starting supplements.
Contact one of our Nutritional Therapists via live chat from 8 am to 8 pm on weekdays for bespoke advice on gut wellness.