The plant world has a lot to offer. Among other functions, some plants from the garden contain ingredients that have a calming effect, help induce sleep and induce a deeper sleep.
Many people struggle with sleeping problems again and again. But before resorting directly to medication, you can try natural methods first - for example with plants from your own garden. The questions quickly arise as to which herbs have a calming effect, which tea helps you fall asleep and which tea you can drink before going to bed. In this article we have put together plants for a better sleep, which are suitable for making sleeping teas or herbal pillows, for example.
Of course, sleep problems can have a wide variety of causes and are influenced by many factors. Therefore, one should not rely solely on herbs with calming effects. Medical attention is essential for prolonged sleep problems.
Valerian
Valerian (Valeriana officinalis) is probably one of the best-known herbs for a good night's sleep. Of primary interest here is the root, which contains high concentrations of potent essential oils and other active ingredients. These have a calming effect, which is why valerian can be used to help you fall asleep. In addition, valerian is relatively easy to grow in your own garden. However, the root should not be harvested until the second year. Then valerian tea is easy to make yourself. To make a tea to fall asleep on, the dried roots are grated and poured over with hot water. However, the active ingredients in valerian are only very slowly absorbed by the liquid. So, for example, soaking the root in a cup of cold water for 12 hours first, then heating it and removing the bits of root will increase potency.
Hops
We Germans know hops (Humulus lupulus) primarily as one of the most important ingredients for brewing beer. But alsoapart from that, hops can be used in many ways. The effect of a hop tea, for example, is calming and improves the quality of sleep. Growing hops in your own garden is therefore worthwhile. This is how you can freshly make the sleep-inducing hop tea yourself. To do this, a teaspoon of the cones is ground, placed in a tea filter and poured over a cup of hot water. The tea can be drunk after a brewing time of 10 to 15 minutes. To soften the very bitter taste, the hops can also be mixed well with lemon balm. When growing, care should be taken to select a sunny location and to water and fertilize the plants regularly. Our Plantura organic universal fertilizer is ideal for this. It has a three-month long-term effect and can be used in organic farming. The hop cones can then be harvested from the end of August. Subsequent drying can significantly extend their shelf life.
St. John's wort
St. John's wort (Hypericum perforatum) is a medicinal plant that has been known for a long time and is native to us. Since it is relatively undemanding and easy to care for, St. John's wort can be grown in your own garden. You can harvest the flowers yourself to make a St. John's wort tea to treat insomnia or to help you fall asleep. It is important to use the above-ground parts of the plant that can be collected from June fresh, so that they can develop their full effect in sleeping teas. To make a sleep tea, pour a cup of hot water over a handful of the cleaned herb and let it steep for about 10 minutes. Then the tea can be strained and drunk. In addition, St. John's wort with its yellow flowers is suitable as an ornamental plant and is a real insect magnet.
Tip: St. John's Wort is often found in the wild. However, you should better keep your hands off this, because at first glance St. John's wort can easily be confused with the poisonous ragwort. That has spread a lot in Germany in recent years.
Chamomile
The healing properties of chamomile (Matricaria chamomilla) have been known for centuries. Above all, it is said to help with stomach problems, but chamomile can also be used to help you fall asleep. Because the essential oils are better dissolved in hot waterChamomile tea promotes sleep. Mainly chamomile blossoms are used, which are first dried after the chamomile harvest. Then you can store them for up to a year without the flowers losing their effect, for example in sleeping teas. To make chamomile tea for sleeping, simply pour hot water over 2 to 3 teaspoons of the dried flowers and steep for about 10 minutes.
Lavender
Lavender (Lavandula angustifolia) can already be found in many gardens as an ornamental and spice plant. But thanks to the essential oils it contains, such as linalool, lavender can also help you fall asleep. In nature, lavender prefers a sunny location with well-drained and lean soil. Our Plantura organic herb and seed soil, for example, is therefore suitable for cultivation in pots. A direct effect of lavender on sleep quality has not yet been proven. But due to its calming effect, lavender can help with sleep disorders that are caused, for example, by stress or anxiety. If lavender is to be used as a sleep aid, the use of a lavender pillow for sleeping is a good idea. Even the scent of lavender can help you fall asleep. A tea made from lavender also helps you fall asleep. The lavender blossoms harvested and dried between June and August can be used for both. For a sleep tea, put 2 heaped teaspoons in a tea strainer, pour hot water over them and let them steep for 8 to 10 minutes.
Lemon Balm
Lemon balm (Melissa officinalis) is also a medicinal herb that has been known and used by us for a long time. The effect of a lemon balm tea is anxiolytic, relaxing and anticonvulsant. Lemon balm tea improves sleep in general and ensures a shorter time to fall asleep. If you want to make lemon balm tea yourself, all you have to do is scald some fresh or dried leaves with hot water and let them steep for a few minutes. A cup of the prepared lemon balm tea is enjoyed half an hour before going to bed.
Tip: The effect of some of the previously mentioned herbs for calming is even better in combination. Soa sleeping tea made from lemon balm, valerian and hops is a good idea.
Passion Flower
Native to the tropics, flesh-colored passionflower (Passiflora incarnata) has long been used as a medicinal plant by indigenous peoples. In the meantime, the beautiful flower has made the leap to us and can also be grown in our gardens at least during the summer. Some compounds in passionflower can act directly on the nervous system, where they primarily induce a sedative calm. This makes her a plant for better sleep. However, many of the other passion flowers offered are only suitable as ornamental plants. If you want to get the passion flower for its calming properties, you should buy flowers of the species Passioflora incarnata. From here, the dried herb can be used to make a sleeping tea, for example. For a cup of passion flower tea you need about 1 to 2 teaspoons of dried and ground passion flower blossoms, which you pour over with hot water and let steep for about 10 minutes.
Yarrow
Yarrow (Achillea) is not primarily known for its sleep-inducing effect. Nevertheless, it is mainly used in gynecology for sleep disorders. It also relieves pain, for example during menstruation. The flowers and upper parts of the herb can be harvested and dried to make a calming tea to help you fall asleep. Then you can cut a part of it into small pieces, pour hot water over it and let it steep for about 10 minutes. 1 teaspoon is enough for 200 ml of liquid.
Sweet Clover
Sweet clover (Melilotus officinalis) is also said to have a sleep-inducing effect due to the coumarins it contains. You can use the fresh herb for sleep tea, or you can make a soothing herbal pillow out of dried sweet clover. Both can help you fall asleep. To make a tea, 1 to 2 teaspoons are poured over 200 ml of water and left to steep for 5 to 10 minutes. Be careful, however, because coumarin can quickly become toxic. When making your own tea, it is difficult to estimate how much of it you are consuming. A positive side effect is that sweet clover gives you a richly flowering plant in your gardenbee-friendly plants.
Fennel
Fennel seeds (Foeniculum vulgare) have a calming effect and help with indigestion. So if you are prevented from a good, restful sleep by problems with your stomach and intestines, you can try fennel tea to sleep. If you want to grow the plants yourself in the garden, you should be careful when choosing the fennel variety. Spice fennel (Foeniculum vulgare var. dulce) is suitable, as it does not form a tuber and has been specially bred for seed production. To make a fennel tea, one teaspoon of fennel seeds is enough for 200 ml of water. Place the fennel seeds in a tea strainer or filter and pour hot water over them. The tea can be drunk after a brewing time of 6 to 8 minutes.
Hemp
Tea with hemp (Cannabis sativa) is also said to help with sleep. However, you have to be careful here. Because the cultivation of hemp is strictly forbidden in Germany. Only farmers are allowed under strict conditions. But you can buy the leaves and use them to infuse tea. Since many of the ingredients in hemp are poorly soluble in water, it is advisable to add something fatty to the tea, for example a dash of milk.
Warning: Excessive consumption of some of the herbs mentioned here to help you fall asleep can lead to side effects such as headaches or nausea. Therefore, find out more before taking it. Discuss intake with your doctor if you are unsure.
We have summarized everything important for harvesting herbs and what needs to be considered in a separate article for you.