Although chronic insomnia affects only around 15% of people, most of us experience occasional bouts of acute sleep disturbances such as difficulty falling asleep or staying asleep. When the monkey mind awakes in the dead of the night and you start writing to-do lists in your head, or if sweet sleep refuses to take you to the land of dreams, we can turn to calming plants and their sedative properties. 

Why do we sleep?

As per an article published in the American Association for the Advancement of Science, "(i)t has long been postulated (...) that neural repair or clearance of metabolic wastes is an important function of sleep. One theory, for instance, suggests that sleep plays the role of regulating oxidative stress in the brain by restoring and repairing neurons damaged by this oxidative stress."

We need to sleep for our brain to heal and recover from all the hard work it does to keep us going. With all the stimulation of the modern world, it's no wonder that our mind struggles to wind down sometimes. But missing out on the crucial shut-eye can make it difficult to function and get through the day.

According to the SleepFoundation.org, sleep deprivation can lead to:

• Irritability or disturbed mood
• Impaired attention or memory
• Trouble with work, school, or social performance
• Decreased motivation

Power Ingredients

Lemon balm is regarded as an anxiolytic; the fresh or dried leaves are used for minor sleeplessness and nervous stomach disorders. Passionflower of Central, South and North America is also a mild sedative. The dried, whole herb can be used to treat stress, nervousness, restlessness, sleeplessness and nervous gastrointestinal disorders. 

Our Nocturne range includes a tea and a tincture - each containing 2 hero ingredients: Passiflora incarnata and Melissa officinalis. Nocturne tincture is composed entirely of passionflower and lemon balm, whilst the tea combines additional calming and fragrant ingredients such as lavender, rose and peppermint.

How to Prepare for Nocturnal Bliss

Herbal tea and tinctures are a reliable alternative to sleeping tablets and won't make you groggy in the morning. We recommend drinking 1-2 cups of Nocturne tea throughout the evening, or one cup 30 minutes before bedtime. For an extra boost, add 10-20 drops of the Nocturne tincture into your tea. 

Healthy Sleep

For fun, we consulted ChatGPT3 for some insights on natural methods that may improve sleep. Here is what AI had to say:

1. Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.

2. Create a bedtime routine: Establish a relaxing routine before bed, such as taking a warm bath or reading a book.

3. Limit screen time before bed: The blue light from electronic devices can disrupt your sleep. Try to avoid using electronics for at least an hour before bed.

4. Create a comfortable sleep environment: Make sure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress and pillows.

5. Exercise regularly: Regular exercise can help improve the quality of your sleep, but try to finish your workout at least a few hours before bed.

6. Avoid caffeine and alcohol: Caffeine can keep you awake, while alcohol can disrupt your sleep. Try to avoid both in the hours leading up to bedtime.

7. Try relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, or meditation can help you relax and fall asleep.

8. Consider herbal remedies: Herbs such as valerian, chamomile, and lavender may have a calming effect and help you fall asleep more easily. 

The AI is definitely on to something with point 8. Valerian is indeed a powerful sleep aid, but the pungent smell makes for a rather unpleasant tea, not to mention the offense it may impose upon your sleep companion. Chamomile and lavender are also lovely, but not quite as sleep-inducing as passionflower.

And finally, a parting note from the AI who helped write this post: It's important to remember that not every method works for everyone. Experiment with different techniques and see what works best for you. If you continue to struggle with sleep, consult with a healthcare provider for additional support. 

Sources:
Insomnia: What it is, how it affects you, and how to help you get back your restful nights. www.sleepfoundation.org/insomnia retrieved on 17 March 2022. 

J. Cao, A. B. Herman, G. B. West, G. Poe, V. M. Savage, Unraveling why we sleep: Quantitative analysis reveals abrupt transition from neural reorganization to repair in early development. Sci. Adv. 6, eaba0398 (2020). Downloaded from http://advances.sciencemag.org/  on 17 March 2023.

van Wyk, B. & Wink, M. (2004). Medicinal Plants of the World: An illustrated scientific guide to important medicinal plants and their uses. Pretoria. Briza.

Photo by Ann Danilina on Unsplash