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| What does science say about age-old tips for restful sleep? |
Sleep is perhaps the most sought-after commodity when you can't sleep soundly.
In this regard, many home remedies promise to help achieve this (restful sleep) without medication.
Multi or sambal root, chamomile (a herb), oat or linden (lime tree) flowers, basil, lettuce or salad leaf, apple peel or lavender fragrance, etc. are mentioned in this connection.
The mere mention of these herbs conjures up the idea of wild gardens in a clean and simple world and they are all soothing to hear.
But is there any scientific evidence that these herbal compounds can help us get the sleep that has been eluding us?
Their marketed packaging carries text such as 'This is the best natural remedy for restful nights' or 'Traditionally used as a sedative to relieve insomnia'. '
However, there are scientific studies that claim that many of these and other ingredients affect the brain's neurotransmitter Y-aminobutyric acid, commonly known as GABA. are affected.
James Coulson, professor of clinical pharmacology at Cardiff University and the GABA receptor, told the BBC that they 'may have a sort of inhibitory effect and may be a sedative for parts of the central nervous system.'
can this happen?
Chamomile or Chamomile?
Let's start with herbal teas, which often contain aromatic herbs, sweet and savory honey, tree bark, and delicate flowers, and one such popular plant is chamomile (chamomile).
But what does the evidence say about its effect on the human body?
Coulson replied: 'There are hundreds of different chemicals that we can identify in tea that are produced by the plant.'
'But it has never been known with certainty which chemical or group of chemicals is the most relevant and active.'
"We don't really know if they have an effect on those taking GABA."
"There has been some research, but the main problem is that their methods are very different in terms of the dose taken, the type of population they are given to and how their results are measured," he added. is being done.'
'If we look at all the studies that have been done so far, it's hard to find convincing evidence of what the effects are and how much to achieve good sleep. may be required.'
Valerian or cymbals or mace?
It is one of the most popular herbal extracts that are extracted from the roots of ginseng or balancer. It is a plant found in Europe and Asia that flowers in summer. Its flowers are fragrant pink or white and can grow up to one and a half meters.
You get it in tea, syrup, and pill form.
Some products made from it claim to help with sleep, calm the person and reduce anxiety.
Coulson also says that if you look at the extract that is extracted from the root, you will find a mixture of more than 150 different chemicals.
He also adds that 'so far there is no consensus as to what (or who) is actually the active ingredient (that works).'
"There is certainly some indication that those taking GABA or those taking serotonin must have less of an effect."
But how strong is the evidence to conclude that valerian root extract can help?
'No, I don't think we're there yet.'
"Also, we don't have data to show what effect it's having on the GABA receptors."
Would you recommend valerian root extract to someone with insomnia?
'There is not enough evidence for me as a doctor to recommend its use at this time.'
Lavender or lavender?
Next on the list is lavender oil, which is said to have a soothing aroma, but is there any solid evidence for this?
Unfortunately not.
Coulson explained that because manufacturers of natural remedies describe them as foods, they are only subject to regulations related to the sale of food products.
'If they claim that they are therapeutic drugs, they will be treated under any other pharmaceutical principle and that is probably why we do not have high-quality scientific data on most herbal preparations. .'
The point is that 'there is no evidence yet to recommend its clinical use.'
But that doesn't stop us from continuing to use them because they have been in use for centuries.
In addition, there are examples of drugs that have been developed from traditional remedies, such as aspirin, which is a synthetic version of the active ingredient found in willow bark.
"In fact, in the pharmaceutical industry, most of the important compounds come from natural products, but turning them into drugs requires a lot of optimization and improvement.'
"That being said, I love the smell of lavender (Bend Majnoon) myself and find it very soothing, so I can understand why people want to spray lavender," he says.
So, what are the benefits and properties of plants without excessive processing?
'Anything that can make you feel more relaxed and comfortable will help you sleep.'
And sleep physiologist Stephanie Romeszczyk agrees: 'If you drink decaffeinated tea and you feel great, that's amazing.'
'It's good for calming and helps you drift off to sleep.'
However, Romisowski cautions that if you really have a sleep problem, then no amount of sedatives will help you fall asleep.
This does not mean that you must resort to sleeping pills.
Then?
"I think there's nothing wrong with lavender spray if you like it and it makes you feel good and you use it for that and not as a sleep aid," she says.
'But if these treatments become a crutch and you feel like you can't sleep well without them, that's too bad because it perpetuates chronic insomnia, and you naturally feel that way. that there is something wrong with you.'
So what advice would you give to people who can't sleep or wake up right after going to bed at night and stay up all night?
"If you have a short-term sleep problem, my best advice would be to do nothing."
Don't worry, let your body get back on track, and don't change your behavior significantly. You will be fine.'
But then he says, 'If we're talking about people who have a chronic sleep problem, meaning they've had it for more than three months, then my most evidence-based practice recommendation would be Therapy for the treatment of insomnia.'
He explained that the goal of this treatment is to break harmful sleep patterns and create a new pattern.
"It's good to see insomnia not as a problem but as a pattern, realizing that we're human, not robots. Consistency is the key, not perfection.'
They are so sure of it that they are willing to bet on it.
"I can bet that if you start waking up at the same time every day, you will start feeling better," she says. This will not only improve your sleep-wake cycle but also improve your mood, temperature, and appetite.
But doing so is also a challenge.