Sleep is your body’s natural healing process. A good night’s sleep prepares you for a productive day. You need 7 to 9 hours of sleep per night to feel rested and revitalized, yet getting adequate sleep can be challenging at times. Natural herbs can be a fantastic option if you are one of the one-third of adults in the United States who do not get a good night’s sleep. So, try theses Smokable herbs for sleep.
Dr. Nayantara Santhi explains that “sleep disruptions arise when the regular processes of waking and/or commencing sleep do not occur.” “This can happen as a result of a mix of genetic, environmental, sleeping habits, and other Psychobiological factors.”
“If the pattern of sleep disturbances persists over time, these factors can contribute to a vicious cycle of continuous sleep disorders with consequences in our waking lives.” As they say, “Sleep health is as vital to our well-being as nutrition and exercise.”
Natural herbs provide potent sleep-enhancing qualities, ensuring a restful night’s sleep. They can help you sleep by calming your nerves and soothing your senses. We will examine the various types of sleep-promoting herbs, how they can help you sleep better, and how to use them in this post.
How Can Herbs Promote Sleep?
Herbs can increase sleep by addressing some of the primary reasons for sleep deprivation. Sleep deprivation is frequently induced by a hurried lifestyle, anxiety, and stress. Stress reduces the production of the neurotransmitter serotonin. However, some herbal remedies can compensate for this loss.
Some natural herbs are abundant in tryptophan, an amino acid that improves serotonin synthesis. Serotonin is one of several substances found in the brain that allow nerve impulses to flow from one cell to the next. Increasing serotonin levels corrects the chemical imbalance that causes insomnia, the most prevalent sleep condition. Insomnia makes it difficult to fall or stay asleep for 7 to 9 hours at a time.
In such circumstances, natural herbs can be beneficial. Some of them can help you sleep by lowering your anxiety or promoting physiological changes, and physiological changes like relaxing your muscles and slowing your heart rate can help you sleep.
Related Posts
- 10 Best herbs for postpartum
- Yoni Vaginal Steam For Fertility
- Transcendental meditation mantras list
Are There Benefits to Smoking Herbs?
People experiment with smoking herbs for a variety of reasons. There is no doubt that they are healthier than cigarettes, and each plant contains qualities that have great health benefits for your life.
Here are a few of the most common reasons for smoking herbs:
- Kicking a tobacco/nicotine habit
- Relaxation
- Mood enhancement
- Spiritual ceremonies/rituals
- Respiratory support
- Mental stimulation/energy
- herbal smoking blends for anxiety
- herbal smoking blends for sleep
It’s crucial to remember, that just because herbs are natural doesn’t imply they may all be smoked. Before incorporating an herb into a smoking blend, do your homework.
Furthermore, smokable herbs are only intended for infrequent usage because inhaling smoke from any source is harmful to your health.
How to Use Herbs for Sleep
Though natural herbs are generally safe and do not cause adverse effects, we recommend consulting with your doctor before beginning to use any of them. Here are some alternative ways to use smokable herbs for sleep:
- Make an herbal tea by combining 1 teaspoon of herbs with a cup of boiling water. Allow it to steep for 20 minutes before straining and drinking. You should have two to three glasses of herbal tea every day.
- Add herb-flavored essential oils to a warm water bath at bedtime for a relaxing effect that induces sleep.
- Apply a few drops of herbal oil to your palms and rub them together before smelling them.
- Massage herb-infused oil blended with olive, grapeseed, or coconut oil into certain areas of your body, such as your forehead, neck, chest, wrist, chest, hands, or feet. If your skin is sensitive to essential oils, diluting them minimizes the likelihood of a reaction.
- Inhale the steam produced by adding herb-infused essential oils to a pot of boiling hot water.
- Aromatherapy candles allow you to inhale the scent of natural herbs.
- Consume herbal extract supplements, which are sold over the counter in pharmacies. To find out how much to take per day, see the dosing recommendations on the product.
Different Types of Smokable Herbs
Keep in mind as you read through the following herbs that a good smoking blend is made up of three kinds of herbs: base, supportive, and flavoring.
The base herbs (also known as carrier herbs) make up the bulk of the blend and “transport” the other herbs. Supportive herbs are chosen for specific effects such as stress relief or lung function assistance. To make the combination more palatable, flavoring herbs are added.
Here are the standard proportions you want to follow:
- Base Herbs– 40-60% of the mix
- Supportive Herbs– 30-40% of the mix
- Flavoring Herbs– 10-20% of the mix
You can either use one herb in each category or more than one. The more you do it, the more you’ll get a feel for your favorite blending technique!
Practice makes perfect, so hone your blending skills! Organic Mullein, red raspberry, and cannabis, for example, are all wonderful basic herbs to begin with. Lavender can be used to add support or flavor. Those who miss smoking may find that mugwort and skullcap make them feel more like they are inhaling conventional tobacco smoke. And mints or coltsfoot are excellent for lung support.
Here are some examples of Natural Herbs for Sleep:
The herbs listed below assist you to unwind, relax, and de-stress, ensuring a pleasant night’s sleep. In this part, we’ll go through how these smokable herbs for sleep might help you rest better.
Lavender: Lavender’s antidepressive, sedative, and relaxing effects aid with sleep. According to research, lavender herbs can help you relax, reduce anxiety, and calm mood disorders. Reduced stress, anxiety, and a pleasant mood encourage daytime alertness and deeper sleep at night.
“This aroma is derived mostly from the volatile terpenes present in Lamiaceae plants, with linalool responsible for the identifiable lavender scent,” Dr. Santhi says. A number of central nervous system (CNS) effects have been attributed to linalool, most notably its ability to modulate glutamate, GABA, acetylcholine, and dopamine (Peana & Moretti, 2008); mechanisms presumably underlie lavender’s cognitive, mood, and sleep effects.”
Inhaling lavender-infused essential oils can also help to lessen the severity of migraine headaches. According to the aforementioned study, this may even aid migraine sufferers in sleeping better at night.
Chamomile – Chamomile is an ancient medicinal herb known for its calming properties. Even modern scientific investigations support the use of chamomile. It calms your nerves and helps you sleep.
One 2015 study, for example, discovered that drinking chamomile tea at night for two weeks reduced sleep inefficiency and sadness in women who had given birth and struggled to sleep.
Chamomile tea is a popular tranquilizer due to the presence of nerve-relaxing flavonoids. Even breathing the aroma of organic chamomile might provide a relaxing effect.
Valerian – The roots of the valerian herb are commonly used to alleviate patients’ sleeplessness, restlessness, and anxiety. Valerenic acid, which is found in valerian roots, prevents the breakdown of the neurotransmitter GABA. This promotes greater sleep quality. Valerian promotes deep sleep by using anti-anxiety medication principles.
Valerian also improves your sleep latency by making you sleep faster. Sleep latency is the amount of time it takes you to fall asleep after lying down on your bed and turning off the lights.
Passionflower – Passionflower contains nerve-relaxing flavonoids that aid in relaxation and sleep.
This tropical flower has a pleasant flavor and is widely used in herbal, over-the-counter sedatives.
Ashwagandha – Ashwagandha is a medicinal herb that is often used to treat insomnia since studies have shown that it improves sleep onset latency and quality of sleep. The true sleep-promoting chemicals of Ashwagandha are found in the plant’s leaves—trimethylene glycol acts to decrease sensations of stress or anxiety, create serenity, and make it easier to fall asleep.
Because Ashwagandha works with your body to naturally improve sleeping habits, it’s a terrific alternative to anxiety drugs or over-the-counter sleep aids.
Holy Basil – For hundreds of years, Holy Basil has been used in medicine to treat a range of ailments, including nausea, bronchitis, bug bites, and skin irritations (to name a few). It’s also an effective treatment for sleep disturbances. Holy Basil helps better sleep by relieving tension and stress.
It contains adaptogens, which are substances that our bodies employ to automatically adapt to and cope with stress. Adaptogens enhance mental balance by preventing stressors from interfering with sleep. Holy Basil has also been known to relieve aches and stiffness, so if you have trouble sleeping due to back pain, Holy Basil may be a choice for you.
St. John’s Wort – St. John’s wort is a weed that thrives in pastures. In truth, their development must be regulated since they can be lethal to grazing cattle, but because they have certain therapeutic properties, they are often referred to as weedy herbs. This weed’s yellow blossoms are high in tryptophan, which promotes serotonin synthesis.
Serotonin alleviates depressive symptoms, setting the way for a restful night’s sleep. This plant causes your skin to become receptive to natural light. Avoid exposing your skin to direct sunlight immediately after applying this herb-infused oil to your skin.
Wild Lettuce – Lactucarium, a milky fluid with analgesic and calming qualities, is found in wild lettuce. It calms your nerves, relieves discomfort, and alleviates symptoms of minor sleeplessness.
This natural plant is also used in homeopathy therapy to alleviate anxiety and insomnia. Because wild lettuce has few adverse effects, it is frequently used in homeopathic sleep cures for children.
Hops – Hops flowers contain methylbutenol, a substance that induces sleep. Hops is a good therapeutic choice for insomnia since it improves sleep. In fact, in the early 1900s, doctors advised patients to use pillows stuffed with powdered hops.
The flower’s powerful aroma induces slumber in those who suffer from insomnia. Because these blossoms are bitter, use them with chamomile tea when brewing hops for a better flavor.
Mint – Peppermint is a natural muscle relaxant that relieves tension and prepares you for sleep. Mint also promotes digestion, so if a bloated stomach prevents you from sleeping, a cup of mint tea can help. Some drowsy teas such as hops or passionflower may not taste nice. The addition of mint leaves to these teas improves their flavor.
Lemon Balm – Lemon balm is a plant in the mint family that has been used in teas and other dishes. The leaves have a lemony scent, thus the plant’s name.
If you dislike the flavor of mint leaves, try lemon balm leaves instead. They share the same qualities but have a zesty flavor.
California Poppy – This attractive plant is endemic to North America and Mexico. It has analgesic qualities, which means it can relieve pain. When you have minimal or no discomfort, you can sleep better. To treat minor pain, steep the vivid orange leaves or put California poppy-infused oil on your skin. If you want to feel a stronger influence from the plant, go for an oil massage rather than the California poppy-scented tea.
Best smokable herbs for sleep
Mullein – Mullein is an excellent base herb since it is airy and fluffy, burning gently and persistently. It has no distinct flavor or scent and has a calming effect rather than being irritating to the throat. Almost any other herb can be successfully used with mullein.
Mullein is well-known for supporting respiratory health and lung function, despite being mostly a base herb. As a result, it is a common choice in mixes for former tobacco smokers.
Red Raspberry Leaf – Red raspberry leaf is another fantastic alternative for a base herb. It has a fluffiness that carries other herbs nicely and lends a mellow fruity flavor to the combination. This implies it isn’t as neutral as mullein but still combines well with many plants. (A half-mullein, half-raspberry base is also an option.)
Raspberry leaf is a nutrient-dense herb that is commonly used to promote women’s health.
Marshmallow Root – Marshmallow root is another smoking herb that works well as a foundation. The dried root is airy and generally neutral, with a somewhat sweet note added to the combination.
Marshmallow is also helpful and relaxing to the throat and lungs. Aside from smoking, it is frequently used to relieve digestive and respiratory disorders, as well as to soothe skin inflammation.
Mugwort – Mugwort is known as “the dreaming herb” because it is commonly used in herbal smoking blends to induce lucid dreaming (when used in the evening) and to assist the neurological system.
Because of its texture, it can be used as a basis, but it is better employed as a support component in a blend. Mugwort emits a mild smoke and has a slightly sweet flavor. It’s a psychoactive smokable herbs, You can also smoke it on its own to explore its unique characteristics (like many civilizations have done).
Damiana – Damiana can be used as a base herb or as a supportive herb. It has a good texture that complements other herbs and is also excellent for nervous system support, relieving stress, and encouraging relaxation.
Damiana is a natural aphrodisiac that is popular among those trying to quit smoking due to its mood-lifting properties. The herb has a pretty neutral flavor that is similar to cannabis.
Horehound – Horehound has long been used as a smokable herb. It increases productive coughing and enhances respiratory function. It is widely used as an expectorant, which means it helps loosen mucus.
As a result, it’s preferable not to use too much horehound in a blend, especially the first time. If it causes you to cough excessively, reduce the dosage or substitute another plant.
Skullcap – Skullcap is a mild smoke with a bland flavor. It’s a well-known nervous system tonic, aiding sleep and relieving tension. Many people find it to be soothing without causing drowsiness.
Aside from smoking, the skullcap is commonly used as a tea for sleep, anxiety, and headache relief. It can help to add body to your own smoking blend.
White Sage – White sage has a long history of use as a smudge stick, which can be burned within a building to cleanse the space and dispel negative energy.
White sage is mostly used in smoking blends to improve mood, encourage relaxation, and clear the mind. It also has a herbaceous flavor, thus it can be used both as a supporting and flavoring herb.
Catnip – Catnip is a member of the mint family and has a moderate sedative-like effect that can provide you with a sense of serenity and tranquillity. It is mostly classified as a supporting smokable herb, with a sweet and slightly minty flavor.
While catnip is well-known for causing ecstasy in cats, it does not have the same impact on people, so don’t worry about suddenly purring loudly or playing with cat toys.
Passionflower – Passionflower is a tropical herb that has long been used to help with sleep and anxiety. It can be added to a smoking combination to help the neurological system, especially before bedtime.
Passionflower gives the combination a slightly sweet flavor. It is utilized for digestion, sleep, pain alleviation, and menopausal problems in addition to smoking.
Uva Ursi – Uva ursi is derived from a tiny evergreen plant found in alpine locations. It can be included in a smoking blend to provide body and “heaviness.” This is something that tobacco users are accustomed to, although it is not always present in herbal blends.
Uva ursi has a medium body and an earthy flavor. Adding it in little amounts to a blend is one technique to resemble tobacco and help you wean yourself off of it.
Willow Bark – Willow bark is another ingredient that can provide body and weight to a combination. It has an astringent flavor that is similar to tobacco.
One of the most traditional applications of willow bark, other than smoking, is to treat pain. It contains a natural variant of aspirin’s primary component, which can aid with inflammation and certain skin disorders.
Flavoring Herbs
While most smokable herbs for sleep have a pleasant taste, there is a specific blend of herbs you can add for a flavor boost. The most common include:
- Peppermint
- Spearmint
- Rose
- Lavender
- Anise
- Sage
- Monarda
Remember, each of these will add its own texture to the smoke as well as flavor, so keep adjusting until you find a good combination!
Creating Your Own Herbal Smoking Blend
Some herbal stores will have already prepared smoking mixtures for you to use. However, by using this list of smokable herbs, you may easily make your own, and you can personalize it however you like.
Here’s a basic recipe to follow:
- 2 tablespoons base herbs
- 1 tablespoon supportive herbs
- 1/2 tablespoon flavoring herbs
Add small amounts of uva ursi or willow bark to the previous mix to add body and create a tobacco-like combination.
Once you’ve decided on your ingredients, they must be crumbled (leaves and flowers) or powdered (roots and bark). They can be rolled in paper or piped.
It’s also a good idea to spray your blend with water before storing it in a tightly sealed container to add moisture. A drop of honey can also be added.
Precautions
Herbal smoking mixtures are preferable to tobacco, however, smoking on a regular basis is harmful to your lungs. Herbs can still expose your lungs to tar, carbon monoxide, and other poisons when burned. Smoking mixes are best used sparingly, and you can receive more advantages by drinking tea or extracting these herbs.
Also, while these herbs are “safe” to smoke, they may cause irritation, and each comes with its own set of precautions. Make wise decisions and pay close attention to how your body reacts.
And don’t forget to buy organic herbs if you don’t want pesticide toxins getting into your lungs!
Sleep Hygiene Methods to Enhance Sleep
Herbs can help you sleep better by reducing symptoms of anxiety, depression, and insomnia. Follow proper sleep hygiene practices to maximize the benefit of these natural herbs.
“Sleep disturbances arise when the regular processes of waking and/or initiating sleep do not occur,” explained Dr. Nayantara Santhi. “This can happen as a result of a mix of genetic, environmental, sleeping habits, and other psychobiological factors.”
“If the pattern of sleep disturbances persists over time, these elements might create a vicious cycle of ongoing sleep issues with ramifications in our daily lives,” Santhi concluded. “As they say, sleep health is as vital to our well-being as nutrition and exercise.”
Sleep hygiene encompasses various behaviors and practices that are followed throughout the day in order to sleep effectively at night. The following are some essential sleep hygiene practices:
“If the pattern of sleep disturbances persists over time, these elements might create a vicious cycle of ongoing sleep issues with ramifications in our daily lives,” Santhi concluded. “As they say, sleep health is as vital to our well-being as nutrition and exercise.”
Sleep hygiene encompasses various behaviors and practices that are followed throughout the day in order to sleep effectively at night. The following are some essential sleep hygiene practices:
- Be consistent about your bedtime and wake-up time; don’t deviate by more than an hour even on weekends.
- Practice bedtime routines such as taking a warm water bath or shower, brushing your teeth, and reading a book before sleeping.
- Avoid having coffee or caffeinated beverages after 2 pm.
- Avoid strenuous exercises 3 hours before bedtime, though you can do some light stretching exercises to relax your muscles at bedtime.
- Avoid heavy or spicy foods for dinner.
- Avoid electronic devices such as smartphones, TVs, and tablets at least one hour before sleep because their blue light delays sleep onset.
How can I increase melatonin levels naturally?
Exposing yourself to sunshine in the morning hours and avoiding very strong light an hour or two before bedtime helps melatonin levels to naturally rise. Melatonin secretion is affected by your body’s circadian cycle. The circadian rhythm is your internal clock that keeps a healthy sleep-wake cycle.
Melatonin is a hormone of darkness that rises after dusk. This signals the brain to prepare for sleep. Because light suppresses melatonin, it is best not to be exposed to bright light in the nighttime hours.
How can I solve my sleeping problem naturally?
By sticking to a consistent bedtime schedule, you can solve your sleep problems naturally. Every day, even on weekends, go to bed and get up at the same hour. In the morning, try to soak in some natural sunlight to inhibit daytime tiredness and promote better nighttime sleep. Take a warm water shower an hour before bedtime, read, and avoid blue lights. Herb-infused tea or herbal extract pills, for example, can help improve sleep quality even further.
What is the strongest smokable herbs for sleep?
Lavender is one of the most popular plants for sleep. This herb promotes restful sleep by reducing anxiety, pain, depression, and mood disorders. Lavender also improves deep sleep, when you are less likely to be awakened.
What foods help fight insomnia?
Certain sleep-promoting foods, such as walnuts, bananas, basil leaves, sour cherries, and yogurt, can aid in the treatment of insomnia. They are high in vitamins, minerals, and amino acids, which help your body produce more melatonin. Melatonin is a sleep-inducing hormone produced by your brain’s pineal gland.
Do herbal sleep remedies work?
Yes, herbal sleep solutions can improve your sleep quality. Several studies have shown that these plants have powerful effects. They have the ability to alter the creation of specific neurotransmitters, which are essential for a good night’s sleep. Follow appropriate sleep hygiene routines to get the most out of herbal medicine. If you’re still having trouble sleeping despite using these herbal sleep remedies, we recommend seeing a doctor.
Conclusion
Most natural herbs have a long history of being used to treat insomnia. Physicians have been prescribing these plant medications as natural sleep aids since ancient times. It’s vital to remember, however, that you should never combine all of these plants. Instead, start with the one that seems appropriate for your sleep issues. Even though these herbs are all-natural sleep aids, consuming too many of them at once can disrupt your sleep schedule and cause additional issues.
Modern studies and research have shown that using these herbs for a good night’s sleep is effective, so any of these selections could be a suitable fit. However, some natural plants can cause adverse effects in some people. Always consult your doctor if you notice any negative effects after using natural sleep aids. So there you have it, the best smokable herbs for sleep.