How to enhance sleep quality

Sunday Talks – Help Me Sleep!

With the pace of modern life, polluted environment and junk food our body is exposed to constant stress, manifested by irritation, fatigue, anxiety, and as a result, disturbed sleep. Certainly, to deal with stress successfully, you need to spend more time on outdoor activities, hiking, physical exercises, yoga, massage sessions and stick to a reasonable, vitamin-rich diet. Wait a minute, but I need an effectual solution that acts immediately!

The panacea revealed

Of course, the general recommendations mentioned lay a solid foundation for Spartan health, both physical and mental, but oftentimes a quick remedy is something that you need the most. Previously, to bring the nervous system in order, people massively used herbs and soothing tinctures, but nowadays informational era inhabitants are more likely to make a choice in favor of pharmaceutical preparations. Even though such drugs can be prepared on the basis of herbs, they are still largely comprised of piles of other components which act on the organism differently. As a result, a particular disease cured with the help of pharmaceutical agents results into occurrence of the other issue in the long run. Moreover, sedative drugs (in particular antidepressants) can cause dependence, while a sedative effect may lead to drowsiness and depression.

This raises the question: is there any alternative to the neoteric, yet potentially harmful pharmacy drugs? Fortunately, a silver-bullet solution has always been there. Humanity knows a lot of simple and effective natural ways that contribute to a nervous system functioning normalisation, as well as insomnia, fatigue, and irritability elimination. Traditional medicine is represented by a huge number of recipes using herbs and cooking liquors, and what is absolutely essential, neither such methods cause significant side effects and nor cripple the health. Having mild and effective action, the only stumbling-stone on the natural healthcare road can be individual intolerability to particular components in the composition of this or that herb.

Soothing herbs and tinctures in natural medicine

Herbal decoction prepared from motherwort (3 tablespoons), mint (3 tablespoons), hop cones (2 tablespoons) and valerian root (2 tablespoons), works perfectly in relieving stress. Take two tablespoons of prepared herbal mixture, pour 200 ml of boiling water in a vessel and put it in a heated bath for fifteen minutes. Next let the mixture cool down, filter it and adjust the total volume to 200 ml. The broth is recommended to be taken at a half a cup dosage three times a day.

Tinctures of angelica demonstrate nice effectiveness in case of nervous system disorders, hypertension, rheumatism and other diseases. To prepare a decoction, grind 30g of angelica root and mix it with half a liter of white wine. The mixture must be infused for twenty-four hours with the regular shaking; filter the mixture and take 50 ml of remedy twice a day – the improvements in the quality of sleep are almost guaranteed.

As a prophylactic and treatment of a variety of diseases taking advantage of willow-herb (fireweed) infusion is always a way to go. The sedative-effect decoction is often recommended to treat frequent headaches and insomnia. To prepare an infusion take two tablespoons of dry fireweed and pour a glass of boiling water (using a thermos is advisable). The mixture demands three-four hours to be decently infused; then it is needed to be filtered well. Two tablespoons, four times each 24 hours on a daily basis within a month is a dosage that will help you to get rid of the unwanted issues.

Valerian decoctions

Soothing properties of valerian have long been recognized in folk and official medicine. Valerian roots may be used either alone or in combination with other herbs. You can pick up and mix mint leaves, valerian roots, cumin seeds and fennel, chamomile flowers in equal proportions (1 tablespoon of each herb) in a vessel and pour 200 ml of boiling water. Cover and wrap up a vessel and let the decoction infuse for twenty minutes. Thereafter, the infusion must be filtered and squeezed; take 100 ml of the resulting decoction twice a day until the desired effect is achieved (a 30 days course may be more than enough for considerable sleep normalisation, though the reaction is individual).

Here is another valerian recipe: take a grinded valerian root and dry lemon balm in equal proportions. Add 250 ml of boiling water to the resulting mixture and infuse it for fifteen minutes, then filter the decoction with cheesecloth or any strainer. Drinking such infusion as tea in small sips removes nervous tension quickly and effectively; however, a long-term use is contraindicated.

St. John’s wort comes to the rescue

Infusion of St. John’s wort is a powerful weapon when it comes to irritability and insomnia eradication. To prepare a decoction, take two tablespoons of St. John’s wort and add a tablespoon of lemon balm, orange tree and lavender flowers. Then, take three tablespoons of prepared herbal mixture, add a liter of boiling water and let the decoction infuse in a thermos for three-four hours. Taking the broth is recommended at a dosage of 200g 4 times a day; the duration of a treatment course – 21 days (sleep quality enhancement is typically observed after 2 weeks).

St. John’s wort can also be used for the preparation of an alcohol tincture. To do this, take ten tablespoons of the herb and add half a liter of rubbing alcohol; infuse the tincture for two weeks in a dark place. After the infusion is prepared, filter it and pour into a clean dark glass bottle. Using this soothing infusion is recommended at a daily dosage of 1 teaspoon.

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