Taking valerian
Valerian is a supplement extract that comes from a herbal plant known as Valeriana officinalis. Valerian supplement usually has anti-anxiety effects on the body by relaxing the mind from all the worries. Valerian supplement is also known to have sedatives like properties that calm the mind and body. The supplement also comes as a tea extract. You can either have the herb as a whole, or you can brew the herb in the form of tea. The researchers also find that the valerian supplement has sleep improving qualities, which is best for insomnia patients. The clinical researches and trial do not precisely prove the reason for sleep improving by valerian. Still, the insomnia patients having valerian says that the quality of their sleep improves by the supplement.
Another study shows that there are certain substances in valerian that specifically calms down the gamma-aminobutyric acid (GABA) neurotransmitter, thus promoting the sleep. In women, the valerian herb tea relieves the menstrual cramps, too, thus alleviating the pain in those days. Valerian supplement also reduces the body from muscular spasms. The suggestions are to take valerian one hour before going to bed for sleep. The standard dose is near 450 mg per day, and the herb gives the best results when we receive it with meals. Also, try to avoid making the supplement during the daytime as it causes drowsiness.