Plant Synergy for Better Sleep

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Aromatherapy has been used for centuries. When inhaled, the scent molecules in essential oils travel directly from the olfactory nerves to the brain, with a particular impact on the amygdala, the emotional center of the brain. The sense of smell, known as olfaction, plays a key role in aromatherapy. When you inhale a scent, it triggers the olfactory system, a complex network of receptors in the nose that sends signals directly to the brain. These signals influence the limbic system, a brain region responsible for emotions, memories, and mood regulation. What is the science behind aromatherapy?

From the olfactory epithelium, nerve impulses are transmitted to the limbic system. This direct connection explains why scents can evoke powerful emotional responses and trigger memories from the past. When you inhale an aroma, scent molecules interact with the passage of the nose, which tells the neurons located there to generate a message for the olfactory bulb that processes the signal and sends information about the smell to the limbic system. The amygdala is an almond-shaped mass that processes emotional responses. It also helps secrete hormones and regulate memories. Several studies have shown that smells trigger more intense and vivid emotional memories than pictures. This interaction influences mood, memory, cognition, behavior, and emotions, which can trigger the release of neurochemicals that impact various functions in the body and emotional responses, such as reducing stress and anxiety, improving sleep quality, etc.

Aromatherapy can be very potent in regulating the mood because of its ability to evoke powerful emotional memories. The olfactory bulb, a structure in the brain linked to smell, is closely connected to the amygdala and hippocampus, which are the areas associated with emotions and memory. As a result, certain smells can instantly shift you to specific memories or trigger particular emotional responses. Aromatherapy has been shown to impact neurotransmitter release in the brain and influence hormone balance; it can also shift brainwaves to facilitate relaxation and mood elevation. Different aromas stimulate specific areas within the limbic system, influencing mood, stress levels, and even cognitive function. Let’s talk about how to use the specific plants and essential oils to improve your sleep quality instead of taking sleeping pills that have lots of side effects associated with them.

Lavender
Many studies have shown that the scent of lavender eases anxiety and insomnia by lowering heart rate and blood pressure, which puts you in the perfect relaxed state for sleep. You can dry it while it is still fresh and mix it with other aromatic herbs in a sleep pillow to sleep on.

Chamomile
This herb is used in teas, essential oils, and other herbal formulas to promote relaxation and aid digestion. Studies have shown that chamomile induces sleep and reduces stress. You can keep fresh chamomile flowers along with lavender close to your bed to enjoy their soothing and relaxing aroma all night. You can also make fresh chamomile tea with the plant and enjoy a variety of its healing benefits.

Valerian
Valerian is known for its benefits for relieving insomnia, anxiety, stress, and depression. Studies have shown that inhaling the scent of valerian flowers helps you quickly fall asleep and stay asleep. Valerian root has been used in many herbal formulas as a sleep aid; it also acts as a powerful muscle relaxant, such as easing menstrual cramps.

Passion Flower
This exotic and intriguing-looking flower can lift your spirit and boost your mood with its bright color and cheerful look. Passion flowers are known for reducing anxiety and improving insomnia. Researchers have found that passion flowers reduce anxiety better than over-the-counter drugs. Its smell is very healing and soothing to the nervous system for relaxation. You can also infuse the flowers in your tea at bedtime to quickly bring you to your dreamland.

Peace Lily
Peace lilies are one of the best plants for purifying the air in your bedroom. Be aware that this plant can be toxic when ingested. The fragrant smell of this beautiful flower is very relaxing to the body and mind, especially at night. It calms and purifies your mind for a restful sleep. It also cleanses the air while you sleep to purify your lungs.

Daisy Flower
Daisy flowers carry a unique fragrance that promotes sleep due to their ability to increase the oxygen levels in your bedroom at night. They also carry air-purifying capabilities to cleanse the air in your bedroom so you can breathe in clean air throughout the night. Daisy flowers are known to lift the spirit and bring positive energy to the mind. They are also excellent for skin rejuvenation, which has been used in the cosmetic industry for antiaging purposes.

Snake Plant
These plants are great options to put in your bedroom because they increase the oxygen levels in your room and promote peaceful sleep. Many studies claimed that these plants help purify toxic chemicals such as formaldehyde, trichloroethylene, and benzene from indoor air. In feng shui, they are believed to bring good luck and positive energy to your environment.

English Ivy
Many people like the plant because it stays green all year and makes an attractive decorative plant. English ivy is rich in polyphenols such as saponins and flavonoids. These compounds are potent anti-inflammatory and antioxidant compounds. English Ivy can help you breathe easier at night due to its proven mold-destroying capabilities. According to the American College of Allergy, Asthma, and Immunology, this amazing plant was shown to remove 78% of airborne mold in just 12 hours. Exposure to mold and its byproducts, known as mycotoxins, can lead to a wide range of health challenges, from allergies and irritation to serious health conditions such as chronic inflammation and neurological issues. This plant becomes a saver if you have mold concerns in your home environment, which is very common in a humid climate . English ivy can cause contact dermatitis — an allergic skin rash. Make sure to keep your ivy plant out of reach of children and pets.

Aloe Vera
Aloe vera plants are known to release oxygen at night. Unlike most plants that primarily release oxygen during the day, Aloe Vera continues to release oxygen at night, which can improve air quality and promote better breathing while you sleep. Some studies suggest that Aloe Vera has calming properties that help reduce stress and promote relaxation, which leads to better sleep. Aloe vera can also help regulate humidity levels by releasing water vapor, which can relieve dry-air-related issues such as a dry throat or allergies.

Chinese Evergreen
Chinese evergreen, also known as Aglaonema, is a popular houseplant that helps improve sleep quality. Like many plants, Chinese evergreens release oxygen into the air, which can be beneficial for breathing and sleep at night. It’s known for its air-purifying qualities, removing toxins and increasing oxygen levels in the air, which creates a restful sleep environment. Additionally, the plant has a calming effect and potentially reduces heart rate, which further aids sleep.

Spider Plant
Spider plants are known to be beneficial for sleep due to their ability to purify the air and release oxygen at night. They can purify the indoor air by removing toxins such as formaldehyde, xylene, benzene, and carbon monoxide. It is also great for absorbing toxins in the air, like odors and fumes. Spider plant has been shown to have a calming effect that helps reduce stress and anxiety, and creates a more peaceful bedroom atmosphere. It also helps increase humidity levels by releasing moisture into the air, which can be beneficial for those with dry skin or respiratory issues.

What about herbal teas?
We know that lavender and chamomile are great options as an evening tea for a good night sleep.
Valerian tea has been associated with enhancing serotonin release, which has sedative effects. The dried roots of the valerian are used as a natural sleep aid. Valerian may also reduce anxiety by activating adenosine, a chemical in the body that regulates mood and anxiety. Drinking a cup of lemon balm tea at night can help reduce symptoms associated with insomnia, especially if you are struggling with restlessness and anxiety before bed.
Passionflower contains certain flavonoids that bind to the same receptors in the brain as anti-depressants like benzodiazepines, which can help reduce symptoms of anxiety and depression. Passionflower tea can also help you sleep better.

Magnolia bark (Houpu) is a traditional Chinese herb that has been used to aid sleep for thousands of years. The plant contains honokiol and magnolol, two compounds that have sedative effects. Its primary compound, honokiol, has been shown to help individuals fall asleep faster by binding to GABA receptors in the brain, which help prompt sleep.

Ginkgo leaf tea has a pleasant flavor with rich antioxidant content, including flavonoids and terpenoids. Some studies suggest that ginkgo biloba can calm the mind through its influence on GABA, which is an amino acid that reduces the excitability in the nervous system and promotes a more relaxed state for improving your quality of sleep.

Rooibos tea is an herbal tea known for its sweet and earthy flavor, which is made from the stems and leaves of the Aspalathus linearis plant. It has traditionally been used to relieve anxiety, tension, and lack of sleep. Major flavonoids in rooibos include dihydrochalcones, aspalathin, nothofagin, orientin, vitexin, and rutin. According to research, these flavonoids may influence the activity of hormones involved in anxiety and stress and promote relaxation and restful sleep.

Essential oils have gained more and more popularity these days due to their potent therapeutic benefits. They have been used for anti-aging, anti-cancer, immune-boosting, and other healing benefits.

Let’s discuss some essential oils that facilitate relaxation and promote sleep.

Lavender and chamomile essential oils are common ones that are well-known for relaxation and sleep. What about Bergamot essential oil? It has a gentle and uplifting aroma that is both calming and refreshing. A 2019 study found that an essential oil blend of bergamot, lavender, and ylang-ylang improved sleep quality in people with heart problems. Marjoram essential oil is a sweet-smelling oil that eases anxiety and depression, reduces pain, and promotes deep sleep. Sandalwood and cedarwood essential oils have a natural and woody aroma. They help reduce stress and anxiety, promote a feeling of grounding and calmness. They help improve sleep duration and reduce sleep disturbance. These are just a few examples. Massage therapy with essential oil blends can also be very effective for treating insomnia.

Did you know that your hands can help you sleep faster and better based on the ancient wisdom of TCM? Here is how.

What are your favorite plants and essential oils for sleep? Please share with us.

I hope you enjoy the information. I offer a range of healing modalities, including holistic nutrition, TCM treatments, energy healing such as Reiki and Theta Healing, intuitive readings, medical palm reading, face and tongue reading, Quantum Healing Hypnosis, and Medical Vedic Astrology analysis, especially related to past-life emotional traumas and chronic health challenges. Please check a variety of healing modalities that I offer.

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About the author: Lucy Liu

As a Holistic Health Practitioner, Registered Dietitian, TCM Practitioner, Energy Healer, Master Hypnotist, Reiki Master, Advanced Theta Healing Practitioner, Author and Speaker, Lucy Liu, the founder of optimalhealthsolutions.ca, has gained a good reputation in holistic health after many years of serving patients and clients as a holistic health practitioner. Lucy has developed a unique and comprehensive approach, which combines Western Medicine, Chinese Medicine, Energy Medicine, and Alternative Medicine together, to help others achieve optimal health by creating harmony between the body, mind, and spirit, and maintain long-term success for healthy lifestyle changes.
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