5 minDid you know that a good night's sleep actually affects your brain? A good night's sleep ensures that your brain has enough time to cleanse itself, as it were. In addition, your emotions from that day are processed and your brain remembers what you learned that day. A good night's sleep is therefore more than just waking up feeling refreshed and alert. Unfortunately, not everyone is blessed with sleepless nights.
A common cause is stress or tension. Unfortunately, poor sleep has a significant impact on both the body and the brain. Read this article to find out how valerian and lemon balm can support your sleep and sleep quality!
In this article, you will read:
- What valerian is and how it works
- How much valerian you need
- What lemon balm is and how it can support you
What is valerian?
Valerian (Valeriana officinalis), also known as catnip, is a plant that is common in Europe and Asia. It was already used in ancient Greece as a herb for health. The name comes from the Latin “valere”, which means “to be healthy”. The root of the plant contains various substances such as GABA, valerenic acid and valepotriates. GABA is important for its calming effect on the nervous system, which aids relaxation and sleep.
What is the effect of valerian? *
Valerian is known as a natural sedative. It contributes to normal resistance to stress and can help relax the body and mind (think of anxiety, stress or even muscle relaxation).
It is also used to help you fall asleep. It supports sleep and can help you wake up feeling rested.
The effects of valerian can take a few weeks to become noticeable. It is especially useful for people with insomnia due to stress or menopausal symptoms, for example.
How much valerian do you need?
The following recommendations come from the independent Dutch orthomolecular advisory body “Orthokennis”:
- General recommended dosage: 150-900 mg/day
- Insomnia: 300-900 mg valerian extract per day (take 30 minutes to 2 hours before going to bed)
- Anxiety/stress: 150-600 mg/day
What is lemon balm?
Lemon balm (Melissa officinalis) is a plant that grows in Europe and Asia. The plant contains substances that relax the nervous system, such as rosmarinic acid. Lemon balm promotes the production of GABA, a substance that helps you feel calmer and sleep better.
What is the effect of lemon balm? *
Lemon balm is also a natural tranquilliser. It is a plant that helps to reduce stress and tension. It also ensures that a substance in the brain, GABA, is produced in greater quantities. GABA helps with nervousness and relaxes the body and mind. Studies also show that lemon balm supports healthy/natural sleep and helps you wake up feeling rested.
* These health claims are pending European approval.
