Sip Your way to Better Slumber
By
Dr. Scott Olson, ND
Posted June 23, 2024
For centuries, people have turned to the soothing properties of the citrus-scented beebrush.
And for good reason. This fragrant South American herb is known to calm minds and help folks drift off into a peaceful slumber.
Now, a groundbreaking study has brought this ancient remedy back into the spotlight, providing scientific backup for what we’ve known all along—its sleep-promoting powers.
A recent clinical study published in the journal Nutrients confirmed that supplementing with lemon verbena (also known as beebrush) extract can improve sleep.
Researchers found a specific extract was associated with self-reported improvements in sleep quality, including a reduction in the time taken to fall asleep and an overall enhancement of sleep quality.
The researchers found that participants who took the extract had higher circulating levels of melatonin, a hormone crucial in regulating sleep-wake cycles.
Specifically, the participant’s overnight melatonin levels increased by more than 14 percent in the group that took a lemon verbena supplement (RelaxPLX).
It appears the herb encourages your body to naturally produce more of its own melatonin.
If you’re battling insomnia or simply trying to improve your sleep it’s clear that lemon verbena is a good start. It’s available as a soothing tea or an extract to use in water or juice.
But why stop there? Following are some more tips for getting the best sleep of your life…
- Establish a consistent bedtime schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
- Create a relaxing bedtime routine: Engage in calming activities like taking a warm bath, reading a book, or practicing gentle yoga or meditation to unwind before bed.
- Optimize your sleep environment: Keep your bedroom dark, quiet, and cool (around 60-67°F or 15-19°C), and invest in a comfortable mattress, pillows, and bedding.
- Limit exposure to electronic devices before bedtime: The blue light emitted by smartphones, tablets, and computers can interfere with your body’s production of melatonin, making it harder to fall asleep. Try to avoid these devices for at least an hour before bed.
- Exercise regularly: Engaging in moderate exercise during the day can help improve sleep quality and duration. However, avoid exercising too close to bedtime, as it may have a stimulating effect.
- Manage stress and anxiety: Practice stress-reduction techniques like deep breathing, progressive muscle relaxation, or mindfulness to calm your mind and body before bed.
- Limit caffeine and alcohol intake: Avoid caffeine in the afternoon and evening, as it can stay in your system for hours and disrupt sleep. And remember, while alcohol may initially make you feel drowsy, it can interfere with sleep quality and lead to disruptions later in the night.
- Expose yourself to natural light during the day: Sunlight helps regulate your body’s circadian rhythm, which governs your sleep-wake cycle. Try to get some sunlight exposure, especially in the morning, to promote better slumber at night.
- Consider herbal teas: Lemon verbena makes a delicious sleep-promoting tea. Other herbal teas to try include chamomile, valerian root, and passionflower, all of which have been traditionally used to promote relaxation and improve sleep quality.
Sleep drugs come with all sorts of risks and they are often ineffective. Take control of your sleep by embracing nature instead.
P.S. ALERT – Shortchanging yourself on sleep could trigger THIS disease!
Source:
Pérez-Piñero, S.; Muñoz-Carrillo, J.C.; Echepare-Taberna, J.; et al. Dietary Supplementation with an Extract of Aloysia citrodora (Lemon verbena) Improves Sleep Quality in Healthy Subjects: A Randomized Double-Blind Controlled Study. Nutrients 2024, 16, 1523.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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