Super Foods

 

Super Foods

Super foods are foods that improve our health and reduce the risk of  diseases according to scientific studies.

 

Cocoa beans / powder

Cocoa beans are the number one source of magnesium (the most missing mineral in out diet), and they contain many other minerals like iron, calcium, zinc and chromium. Raw cocoa (not heated above 48 ° C) has high levels of antioxidants, much more than red wine and green tea. Cacao is also great for the heart and brain, is a natural laxative and hormonal balance. In general, cocoa beans give us amazing energy and make us feel happy (by raising serotonin levels) and relaxed. If you need more energy, instead of choosing candy or coffee, try a little bit of cocoa with goji berries, a teaspoon of honey or dried fruit.

How to Use: 1-2 teaspoons in smoothie, cereal, granola, salad, or eat with a little honey / maple syrup/ dates or just like that.
Chia Seeds

Very rich in Omega 3 fatty acids

(6 times more than salmon) and full of antioxidants, vitamins, minerals and fiber. Chia seeds also contain a lot of calcium (higher than milk) and protein. They are great against constipation and for providing energy.

How to Use: 1-2 teaspoons in smoothie, porridge, yogurt or in salad.

Goji Berries

This is the number one herb in Chinese medicine for 6000 years. Goji berries are a great source of vegetable protein. They contain 18 amino acids, over 20 different minerals, vitamins (including vitamin C), beta carotene and antioxidants. They stimulate the body to produce growth hormone (HGH), so they also slow the aging process.

How to use: one tablespoon in smoothie, porridge, yogurt, granola, desserts and salads, or eat together with some nuts or chocolate beans as a healthy snack.
Hemp

Hemp seed

hemp protein powder, hemp milk – these are all made from a variety of the cannabis plant, which has many amazing nutritional properties. The hemp seed is very rich in protein (33%), contains eight essential amino acids. It is also rich in chlorophyll, essential fatty acids, magnesium, iron and zinc.

Hemp comes as a whole or peeled seeds, powder, milk or oil. It’s great for those who want to build muscle. Eat hemp protein powder after a workout and get rid of all the commercial protein powders that are full of flavor enhancers.

How to use: you can mix the powder in smoothie, juice or water. Use peeled seeds in smoothies, porridge, yogurt, granola, desserts and salads. Hemp oil is great in smoothies and salads. It is recommended not to heat it and keep it refrigerated.

Spirulina-Sea weeds

are among the richest foods in nutrients. They are full of minerals: calcium, iron, iodine, potassium and others, and may contain 10-20 minerals more than vegetables. They have large amounts of vitamins (some of them even have Vitamin B12, so they are great for vegetarians), protein and more. They may also increase the metabolism and many of them are rich in iodine, which is an essential mineral for proper function of the thyroid gland. They help balance hormones, help lower cholesterol, great for the hair, skin and nails.

Spirulina

is a type of algae which is one of the richest foods in nutrients. They are concentrated source of protein (contains at least 65% protein). They are wonderful for blood purifying, has anti-inflammatory properties, strengthen the joints and rich in antioxidants. They are also great for increasing energy.

Directions: Start at 1/4 teaspoon and gradually increased to 1-2 teaspoons a day, depending on your taste and digestion. Add to smoothies, soups, salads and energy bars.

Kelp (Combo)

Seaweed contains high levels of iodine and wonderful for thyroid function. Since it’s very strong, 1/4 teaspoon per day is usually sufficient. Or put a piece size 4 inches in stews and soups (don’t worry, it will not affect the taste). You can also buy it as a powder.

More super foods you can add to a high energy smoothie:

Bee Pollen

The flowers produce pollen that bees gather. It is a rich source of high quality protein, contains all essential amino acids that are great for our brain, as well as full of great minerals, vitamins and enzymes.You can buy fine bee pollen (ie not heated, not dried) at many health food shops. They are in the freezer, and should also be transported refrigerated to the store, hold them in the freezer.

How to Use: 1-2 teaspoons in smoothie, porridge, yogurt, granola, or in salad, or eat just like that.

Maca powder

Maca is a Peruvian root vegetable from the radish family. It is used for centuries for food and medicine, since the Incas. It’s great for balancing the thyroid, for hormonal balance, increasing fertility, balancing the cycle, menopausal symptoms and more. It is known to improve memory and concentration, promotes emotional well-being and serves as an anti-depressant. It comes in powder and capsule form. If you eat it every day, you may want to stop for one week every month. This pause causes the body to “miss” it and makes it more effective.

How to use: One teaspoon in smoothie, porridge, yogurt or mixed with water.

Do you enter a room and forget what you wanted to do? Do you have trouble remembering phone numbers or the shopping list? Don’t worry – there’s something you can do to improve memory. In this article you can find which foods will help you maintain and even improve your memory capabilities.

How many times have you entered the room and didn’t recall what for? how many times have you tried unsuccessfully to remember the name of that person or another, or the girl next door? have you ever gone out of your home and you couldn’t recall if you locked the front door? All of these symptoms, and many others, are signs of memory loss. Around the age of 50 our memory, reaction speed and ability to learn new skills goes down by half compared to our abilities at the age of 20. But don’t worry, there are many things we can do to improve memory and restore it and one of the most important is nutrition. Our diet significantly affects how we think, our level of intelligence and memory. Proper nutrition will affect the level of oxygen reaching the brain, the enzyme activity that increases brain activity, and encourage the development of brain cells and function.

The new buzz in research on wisdom and memory is called programming. According to it, food our mothers ate during pregnancy, and even foods consumed by our grandmothers, may affect the extent of our intelligence today.  Programming claims that poor nutrition during pregnancy of the mother and grandmother directly affects certain organs, especially the brain. Folate deficiency and low consumption of protein and calories leads to smaller head circumference  and smaller brain, affecting the ability of our learning in the future. Iron deficiency during pregnancy affects our IQ. This is true in our infancy as well as adulthood. Of course now we cannot really affect food quality of our mother during pregnancy, but still our present diet influences the quality of memory.

So what can you do to improve memory?
1. Breakfast: starts up the brain

According to a study conducted at Harvard University, people who don’t miss their breakfast and make sure to eat a nutritious breakfast, remember more, are more alert and even their reaction time on the road is better than those who skip breakfast continuously. Our brain consists of 100 billion “hungry” cells. The cells need a constant supply of energy for essential activities. Although brain cells comprise only about 2% of the total body mass, yet they consume about 20% to 30% of daily calories we eat. It is important to eat foods rich in complex carbohydrates, that are digested slowly in the digestive tract, such as whole grain breads and whole-grain cereal (fiber rich) with milk and a small fruit such as an apple or a banana.

2. Fish: necessary for proper function of the brain

In today’s world, it is important to increase the consumption of omega-3 fatty acid, that the body needs for proper functioning of cells and cannot produce it itself. This acid is abundant in North Sea fish. 50% of the brain is fat and it functions properly by consuming omega-3 fatty acids and DHA. DHA is an essential component in operating the nerve cells. It helps regulate brain signals operation and release hormones such as serotonin. Since our body do not produce fatty acids itself, the main source will be using omega-3 rich fish such as salmon and relatively lean fish such as mullet, mackerel and grouper. It is important to emphasize that although the fish are very healthy, in this industrial era there are some important points to remember: prefer lean fish, because the chemicals are concentrated mainly in the fatty tissues of the fish. For the same reason young fish is preferred over older fish because it was in the water shorter period therefore absorbed relatively low concentration of chemicals and mercury.Limit your intake of tuna once a week because of the chemicals and quantities of mercury it contains. It is desirable that pregnant women limit their consumption of tuna to once a month. Prefer canned fish originating from the Pacific Ocean and parts of Norway or Chile.
3. Antioxidants: neutralizing the free radicals

Recommendation in the brain and memory researches is to eat foods rich in antioxidants to keeping a good memory. Brain uses about 20% of the body’s overall oxygen and therefore subject to the attack of particles called free radicals. Radicals enter the body by cigarette smoke, soot, fried food, X-ray machines and more. These are unstable molecules that attack, hit and destroy cells and DNA in general, and specifically brain cells. Even if 99% of free radicals that were neutralized by foods rich in antioxidants, such as vitamin C, E, beta carotene and phytochemicals found in fruits, vegetables, green tea and coenzyme Q-10, then there is 1% of radical cell that caused damage. Cumulative damage as we get older and the effect of increased cell damage affect the process of destruction of brain cells.

What can you do? Try to maintain a high level of antioxidants in the body through a diet rich in antioxidants and reducing daily stress, which will help you keep a clear mind and sharp memory. A study by a university in the Netherlands showed that students’ thinking abilities increased when they ate foods rich in beta carotene. Research conducted in other parts of the world confirmed it.

These “smart foods” will help you keep a clear mind and better memory over time:

Foods that are good sources of vitamin C: green pepper (1 large), broccoli (1/2 cup), orange slices (1 cup) fresh strawberries (1/2 cup), Swiss chard (½ cup).

Foods that are good sources of beta-carotene: carrot juice (1 cup), fresh carrots (1 large), sweet potato (1 medium), melon (1/4 melon).

Foods that are good sources of vitamin E: Wheat germ oil (1/4 cup), cooked wheat germ (1/2 cup), roasted almonds (1/4 cup).

The Best Herbs to Improve Memory and Brain Function, Including Brain Enhancer Tonic Recipe

During the years, I heard many people complain about their short memory, and I could sympathise with it, as during exams I also needed more time than the average student to remember all the material. I’ve already written in the past about foods that can improve memory, and this time I want to add to it and to share with you some herbs that improve memory and brain function.

The Best Herbs to Improve Memory and Brain Function:

Ginkgo Leaf
In my book The Herbal Remedies Guide, I’ve already mentioned the ginkgo leaf as a remedy to several ailments. It is a versatile herb that strengthen memory and improve circulation. The leaves of this ancient Chinese herb help boost brain function by providing more oxygen to the cells. Scientific studies have confirmed these results in humans.

Gotu Kola
Another herb that is in use for thousands of years in Asia is Gotu Kola. It is a leafy herb that is a member of the parsley family. Gotu Kola’s traditional uses include promoting healing of wounds and resolving skin conditions, but in addition to it, it also improves mental clarity. In more recent times, research on Gotu Kola indicates that it is effective in stimulating cerebral circulation, which promotes brain health.

Rosemary
Some studies suggest that rosemary – the fragrant herb known for its ability to ease itchy scalp and soothe muscles – could also have big brain-boosting benefits. Some research linked rosemary scent to better performance on both the speed and accuracy tests, and that it improves the overall quality of memory.

Peppermint
You’ve probably heard that along with smart teaching, careful preparation, a good night’s sleep and a full stomach, peppermint candies are said to improve test performance. In the 1990s, researchers at University of Cincinnati found that a smell of peppermint helped test subjects concentrate and do better on tasks that required sustained concentration and achieved improvement in focus and alertness.

Sage
Sage is a wonderful herb that can add flavor to soups, salad dressings and juices. But this herb also has powerful memory enhancing qualities. In trials, even small amounts of sage have been shown to significantly boost memory recall. Sage has even been also found to improve the interconnectivity of the different parts of the brain.

Below you can find a brain enhancer tonic to improve memory. It needs to be used consistently for at least 2-3 months to see effective results. It may help you to remember that things that you tend to forget, such as where you put the keys, or remembering phone numbers or the shopping list.
Brain Enhancer Tonic Recipe

2 parts gotu kola
2 parts ginkgo leaf
1 part peppermint
1/2 part rosemary
1/2 part sage
Brandy or vodka

Place the herbs in a jar and cover with brandy or vodka. Seal the jar tightly with a lid and place in a warm area away from direct sunlight for 6-8 weeks. Make sure to shake the jar every few days to prevent the herbs from sinking on the bottom of the jar. Strain the alcohol and store it in a bottle.

How to use it? use 1/2-1 tsp of the tonic diluted in 1/4 cup of warm water, juice or tea 3 times a day for 2-3 months.

The Top 10 Herbs for Healthy Heart, Including Heart Tonic Recipe

The heart is the most important muscle in our body, so it makes sense that it functions at its best. It pumps blood throughout the blood vessels by repeated, rhythmic contractions.   Cardiovascular disease (also called heart disease) is a class of diseases that involve the heart, the blood vessels or both, and is the leading cause of deaths worldwide.

This article will cover herbs for everyday use that support the heart. They can be taken as tonics to nourish, tone and strengthen the heart. You can use them in tea, capsule or tincture form. If you want to maintain a healthy heart, you may also want to read my article about how to reduce high blood pressure naturally.
The Top 10 Herbs for Healthy Heart:

1. Hawthorn – this is the most important cardiac tonic in Western herbal medicine. It can be used effectively for most heart conditions. It is non-toxic, and considers to be safe to use with heart medication.

2. Motherwort – used for all heart conditions caused by stress and anxiety. It is especially beneficial for rapid heartbeat.

3. Oats – this is a relaxing, tonic herb that is especially useful for high blood pressure, rapid heartbeat, stress and anxiety.

4. Siberian Ginseng – an important herb for the heart, that has long been recognized as an effective remedy for high blood pressure and stress.

5. Valerian – relaxes and strengthen the heart. Used for high blood pressure and irregular / rapid heartbeat.

6. Yarrow – helps to lower blood pressure by dilating the peripheral blood vessels. It helps perspiration which helps to relieve pressure on the heart.

7. Cayenne – this is one of the most important circulatory tonics, that has a good tonic effect on the heart muscle.

8. Ginkgo – lowers blood pressure by dilating peripheral blood vessels, improves circulation and increases peripheral blood flow.

9. Garlic – reduces cholesterol and lowers blood pressure.

10. Passionflower – known for its nerving and relaxing properties. Helps to reduce high blood pressure and is helpful for rapid heartbeat.
Hawthorn Berry Tonic Recipe

Hawthorn is a great heart tonic, and this recipe will help you to incorporate it into your diet to maintain a healthy heart.

Dried seedless hawthorn berries
Apple juice
Honey
Ginger, grated or powdered
Cinnamon

Place the hawthorn berries in a pan with just enough apple juice to cover them. Simmer over low heat for 15 minutes. Cover and let sit overnight. Sweeten with honey, ginger and cinnamon to taste. Store in the refrigerator. Keeps for 2-3 weeks.

The Best Herbs For Liver Cleansing, Including Liver Tonic Recipe

The liver is one of the most vital organs in our body. It has a wide range of functions, including detoxification, protein synthesis, helping to regulate hormone activity, and production of biochemicals necessary for digestion. Everything we eat must be processed by the liver before it can be distributed throughout the body. The liver is necessary for survival – currently there is no way to compensate for the absence of liver function in the long term.

This organ plays a major role in metabolism and is the master detoxifier – it cleanse the system not only of environmental toxins, but also of metabolic waste. So as you can see, the health of our body is directly related to the liver functioning at its peak.
There are some herbs that are particularly good for liver cleansing:

Burdock – one of the common uses for this herb is as a liver detoxifier.  When studies looked at what effects burdock might have on livers that have been damaged by alcohol consumption, the results seemed to show that burdock helped the liver to heal and acted to protect it from further damage. The conclusion was that burdock’s powerful antioxidants may be responsible, at least in part, for the results.

Dandelion – the root is the part that helps cleanse the liver. The roots are mainly used to stimulate the appetite, and for liver and gallbladder problems. Compounds in the root cause an increase in bile production and this helps to improve digestion. It also helps the liver to digest foods and remove toxins quickly and efficiently.

Wild yam – wild yam root has been known to be very effective for liver health. It lowers the cholesterol and blood pressure levels and thus helps the liver by reducing the stress in the body and increasing the efficiency of the liver.

Yellow dock – traditionally, yellow dock root has been thought to be a blood purifier and general detoxifier, especially for the liver.  Yellow dock root stimulates bile production, which helps digestion, particularly of fats. It also helps prevent any toxins from entering the gallbladder, bloodstream and liver, which in turn reduces these  systems’ overall workload. Yellow dock root can also effectively help in getting rid of foreign substances, which could create access burden on the liver, in general.

Milk thistle seeds – the seeds of milk thistle are known as a powerful cleanser of the liver. They contain phytochemicals that stimulate the secretion of bile from the liver and gall bladder. Click here to learn how to make Liver Cleansing Infusion with milk thistle seeds.

Garlic – garlic contains many sulfur-containing compounds that activate the liver enzymes responsible for flushing out toxins from the body. This vegetable also contains allicin which is a powerful compound proven to help protect the liver from toxic damage, and helps it in the detoxification process.
Liver Cleansing Tonic Recipe

2 parts dandelion root
1 part wild yam root
1 part yellow dock root
1 part burdock root

Use 4 tbsp of herb mixture per 1 litre of water. place the herbs in a small saucepan and cover with cold water. Heat slowly and simmer, covered for 20-45 minutes. The longer you simmer the herbs, the stronger the tea will be. If the flavour is too bitter for you, you can add stevia, honey or natural maple syrup to taste. Drink 2-3 cups a day.

Top 10 Herbs To Improve Digestion

If you don’t want to feel heavy after a meal, it is recommended to drink herbal infusion to improve digestion. Infusions and mixtures of herbs have several advantages when it comes to digestive problems: they adsorb gases, reduce stress, help blood flow to the digestive system and eliminate various pollutants. Using herbs is recommended for those suffering from constipation or diarrhoea, intestinal infections, irritable bowel and ulcers.

Below are herbs that are good for digestion. To prepare herbal infusion cover the herb or herb mixture with boiling water and cover tightly. Steep  for 15-20 minutes or up to 4 hours for gentle infusion, or overnight for stronger infusion. Keep in mind that the longer some herbs steep, the more bitter the infusion can taste. To sweeten the infusion add honey, stevia or maple syrup. It is recommended to do this at least three times a day.
Herbs that improve digestion:

1. German chamomile – prevents or relieves stomach cramps, calms the nervous system (including stress and anxiety), anti gas and bloating, helps nausea, heartburn and headaches.

2. Lemon balm (melissa) – calms the digestive system, contains many vitamins and minerals, helps abdominal pain, gas and bloating.

3. Ginger – Improves the digestive system, stimulates, helps in the absorption of nutrients, absorbs gases and toxins and helps the skin to release toxins.

4. Fennel seeds – relieve nausea, anti-flatulence, relieves stomach cramps, helps indigestion and bloating.

5. Lemon verbena (louisa)- helps digestion, eases gas, and stomach and intestine cramps.

6. Dandelion root and leaf – improve digestion, and act as mild laxative agent.

7. Burdock root –  stimulates digestion. The tincture or tea will best aid digestion if taken 15 to 30 minutes before a meal. While burdock aids digestion, it does so by increasing intestinal secretions and digestive acid, so it isn’t recommended if you suffer from excess stomach acid, or have ulcers or an irritable bowel. You should also avoid it when you have heartburn or diarrhea, which burdock can even cause, in rare cases. Finally, you shouldn’t take burdock when pregnant.

8. Yellow dock – stimulate bile production and act as mild laxatives. The herb is used to improve overall digestion and liver function.

9. Gentian root – stimulates the secretion of digestive juices, and enhances gall bladder function.

10. Peppermint – relieves irritable bowel syndrome, calming digestive spasm, relieving gas and reducing pain and discomfort.

Discover the Best Foods to Get Better Sleep

Sleep is essential for a person’s health and well-being, yet millions of people do not get enough sleep and many suffer from lack of sleep.  Surveys conducted by the National Sleep Foundation (NSF) in 1999-2004 reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Most of those with these problems go undiagnosed and untreated.

Sleep Problems can directly or indirectly affect physiological systems, such as brain and nervous system, cardiovascular system, metabolic functions and immune system.

In this article I would like to cover foods that contain certain components that will help you to get better sleep:
1. Foods containing tryptophan

You have probably heard many times that drinking a cup of warm milk at night will help you to get asleep. And indeed this traditional sleep remedy has many scientific studies that support it. The reason is that milk contains an essential amino acid called tryptophan which is a precursor. A precursor is a compound that participates in the chemical reaction that produces another compound, and in out case tryptophan helps to produce serotonin which is a neurotransmitter that improves sleep. Other foods that contain tryptophan and increase serotonin levels are poultry, seafood, dairy products, nuts and seeds, eggs and legums.
2. Foods containing zinc and magnesium

These minerals are important for healthy sleep. You can use magnesium or zinc supplement for sleep support, or you can get it through nutrition. Good sources of magnesium are: dark leafy greens, nuts and seeds (especially pumpkin seeds), fish, legumes, whole grains, avocado, bananas, plain non fat yogurt, dried fruits and dark chocolate. Good sources of zinc are: seafood, beef and lamb,  beans, nuts and seeds, wheat germ and dairy products. Combine these foods and eat them for dinner to get into sleepy mood.
3. Foods containing melatonin

Melatonin is a hormone made by a small gland in the brain. Melatonin helps control your sleep and wake cycles. Very small amounts of it are found in foods such as banana, corn, rice, tomatoes, almonds, seeds and oats. You can also buy it as a supplement. Cherries are one of the most concentrated sources of melatonin, so you can eat cherries in all forms: fresh, dried, frozen or as a juice.

You can also check this natural substance that helps to improve sleep disorders:

experienced trouble sleeping at one time or another in our life. Sleep disorders can come in many forms, but they all disturb our sleep pattern. The lack of a good sleep can have a negative impact on our physical, mental and emotional functioning as well as our energy levels and health. Disruptions in sleep can be caused by a variety of factors, such as snoring, teeth grinding and nightmares. Usually these factors are normal and sometimes temporary, but if sleep problems occur regularly and interfere with your daily life, you may have a sleep disorders.

Many people have probably heard about taking melatonin. The hormone melatonin helps control the natural sleep-wake cycle, and natural levels of melatonin in the blood are highest at night. Some research suggests that melatonin supplements might be helpful in reducing the time it takes to fall asleep, although the effect is typically mild. But melatonin may cause several side effects, such as: daytime sleepiness, dizziness, headaches and other less common side effects such as abdominal discomfort, mild anxiety, irritability, confusion and short-lasting feelings of depression. In addition, melatonin supplements can interact with various medications.

Discover the Best 12 Herbs for Insomnia

We all know that sleep is essential for our health and wellbeing. We feel more energetic, happier, and better able to function after a good sleep. Yet so many of us don’t get enough sleep: some people experience difficulty in getting to sleep, or they wake up frequently during the night with trouble falling back into sleep and thus feel tired throughout the day. They may also wake too early in the morning without the feeling to go back to sleep. Others suffer from depression or anxiety that can cause sleep disorders too.  When the problems become chronic, we call it insomnia.

Sleep Problems can directly or indirectly affect physiological systems, such as brain and nervous system, cardiovascular system, metabolic functions and immune system.I’ve already written in the past about a natural substance to improve sleep disorders, but this time I would like to concentrate in the best herbs for insomnia.
The best herbs for insomnia:

1. German Chamomile
People have used chamomile tea for sleep for thousands of years. This herb contains certain flavonoids that can reduce anxiety and have calming effect, which helps to promote better sleep. You can use chamomile in an infusion (tea) or bath, or as a tincture, which is a concentrated extract mixed with alcohol. The FDA considers chamomile tea to be safe with usually no side effects.

2. Valerian
Valerian root is used as a sedative and anti-anxiety treatment, and is a common ingredient in products promoted as mild sedatives and sleep aids for nervous tension and insomnia. It improves the quality of sleep and helps you fall asleep faster. Dried roots are prepared as teas or tinctures, and dried plant materials and extracts are put into capsules or incorporated into tablets. There is no scientific agreement as to the active ingredient of valerian, and its activity may result from interactions among several compounds rather than one compound. The recommendation is not to use it with other sleep aids. Start with the lowest dose, then increase over several days’ time. Valerian is considered safe to take for four to six weeks.

3. Kava Kava
This plant has been shown to help relieve anxiety, stress and related nervous disorders and produce a feeling of relaxation. The roots are chewed or ground into a pulp and added to cold water, resulting in a thick brew. There is serious concern that kava kava may cause liver damage, so before taking this herb, ask your doctor if it is safe for you.

4. Passionflower
Passionflower is a traditional sedative and relieves anxiety and is commonly used to treat insomnia.The chemicals in passionflower have calming, sleep inducing, and muscle spasm relieving effects. Some preliminary research suggests that drinking a passionflower tea an hour before bedtime might help improve feelings of sleep quality.

5. Oats
Oats contain melatonin which is a natural hormone that helps regulate the sleep-wake cycle, and complex carbohydrates that can help more tryptophan get into the brain to help you sleep. It also contains high levels of vitamin B6 and other minerals that help support proper nerve function. While you might think of oatmeal only as a breakfast food, it also is a smart choice for a bedtime snack.

6. Skullcap
Skullcap is commonly used for relaxation, and is a mild sedative that affects the central nervous system. It’s been traditionally used for the treatment of a wide range of nervous conditions – from trouble with sleep to relieve anxiety and stress and to improve quality and duration of sleep. Today skullcap generally appears as part of a mixture in calming tea or tincture blends.

7. Lemon Balm
Many people believe lemon balm has calming effects so they take it for anxiety, sleep problems, and restlessness. It was used as far back as the Middle Ages to reduce stress and anxiety and promote sleep. Several studies show that lemon balm combined with other calming herbs (such as valerian, hops, and chamomile) helps reduce anxiety and promote sleep.

8. St. John Wort
This herb appears to improve symptoms of mild depression, anxiety and sleep disturbances associated with them. This herbal treatment for depression will also treat insomnia by promoting a restful sleep as it balances sleep cycles. It is available in tablets, capsules, teas or tincture for your own choosing. It may take a few weeks until a full effect is noticed. This herb has been known to interfere with certain prescription medications, so it would be best to check with your doctor if this herbal remedy is safe to use with other drugs.

9. Hops
Hops are used in the brewing of beer and have been known for centuries to make you sleep deeper and relax you too. This is because they release a chemical which is known to have a sedative and relaxing effect. Put your hops into muslin sachets, add some lavender for an extra soothing and relaxing effect, and place your sachet beside your pillow.The hops will make you fall asleep and the lavender will relax and sedate you.

10. Wild Lettuce
Wild lettuce has a mild sedative effect on the body and is used to calm anxiety and to promote sleep. Wild lettuce has calming, relaxing, and pain relieving effects. Wild lettuce extract comes from the leaves, sap and seeds of Lactuca virosa, a wild leafy plant. Wild lettuce can be combined with valerian to enhance its sedative properties, and is available as a tea or as tablets. The use of wild lettuce is not advisable if you are pregnant or breastfeeding.

11. California Poppy
California poppy contains chemicals that might cause relaxation and sleepiness. It reduces anxiety, induces sleep and improves the quality of your sleep as well.    You can combine it with valerian for a stronger sedative. You can use it as a tea or tincture.

12. Lavender
Although there are no studies that could conclusively verify that lavender is an effective treatment for insomnia, there are major published studies that have found that the effects are beneficial enough to be tried as an alternative therapy. Lavender is most often used as a form of aromatherapy. Breathing in the vapors can help with relaxation, which then in turn could treat insomnia.  In addition to using the lavender as an essential oil, many use lavender internally by taking it as a tea or tincture.

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