The hypnotic lime tree
Nothing like linden blossom for fall asleep peacefully. “It contains a hypnotic substance that promotes sleep, both children and adults and the elderly”, explains dietitian-phytotherapist Caroline Gayet. Not to mention that by promoting digestion, soothing migraines and relaxing muscles in case of aches, it is the ingredient of choice for an evening herbal tea with the sweet scent of honey, and perfect after physical activity.
Less known, the antispasmodic and stimulating virtues of the gallbladder of linden sapwood (second bark of the tree) which treats hepatic migraines, bloating, flatulence and nauseous states which can sometimes slow down sleep.
Valerian for dreamy nights
Many studies (including a meta-analysis of 16 studies and more than 1,000 patients), as well as sleep recordings have validated its calming action on the central nervous system.
The WHO recognizes it as “a mild sedative capable of promoting sleep” and the European Medicines Agency (EMA) considers its use “scientifically well established for the relief of mild nervous tension and related sleep disturbances”.
It would be more particularly effective on light sleep, the quality of which it would improve, especially when sleep disorders are associated with mild nervous tension or anxiety.
Precautions for use
As a precaution, we do not use it when we suffer liver problems, or if you take drugs that are toxic to the liver. And we avoid taking it with iron supplements, of which it decreases the absorption.
It should not be taken for too long (ideally 2 to 3 weeks, and never more than 6 weeks in a row), because stopping can then cause withdrawal effects leading to insomnia. It can accentuate drowsiness and must therefore be used with caution in all those who have an activity requiring great vigilance.
Calming lemon balm
The sedative action lemon balm has been demonstrated by two serious studies. The first, involving around 20 healthy young adults, was carried out with lemon balm powder and suggested a calming effect and reduced alertness. The second revealed that the combination of lemon balm and valerian (another pro-sleep herb) would be as effective as triazolam, a chemical sleep aid, due to their calming, sedative and hypnotic properties. Since then, the European Medicines Agency (EMA) has recognized the use of lemon balm for “relieving mild nervous tension, help with falling asleep and improve sleep quality.
Precautions for use
It can increase the effects of certain medications (sleeping pills, antidepressants, neuroleptics, cough suppressants, analgesics, etc.). Due to its tannin content, it should be taken away from medications or supplements providing iron, as it may decrease its absorption.
In the absence of safety studies on the fetus, it is not recommended for pregnant and breastfeeding women and is not suitable for children under 12 years of age.
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