Good sleep is essential for our well being.
While we think that sleeping is just shutting off of our body and resting, it’s much more than that and is the most important task of the day!
A good sleep creates memory pathways and also ensures the smooth working of those memory pathways. Not only does lack of sleep cause the thinking process to slow down, but it also makes it hard to focus and pay attention.
In the modern world, the trend is 24/7 and people are given access to activities and entertainment non-stop. This epidemic is causing long working hours, cutting back on sleep hours to keep up. It has given rise to a variety of health problems across the globe.
And that’s where making a minor change such as having plants in your bedroom can aid in better sleep.
In this article, I will cover the best bedroom plants that you should consider.
The significance of good sleep
Good sleep gives our heart and vascular system a much-needed rest. A lack of it puts the body under stress and may trigger the release of more stress hormones during the day.
People who repeatedly don’t get enough sleep have higher than normal blood levels of c reactive protein which is responsible for inflammation. It increases the risk of hardening of arteries called atherosclerosis.
Deep sleep triggers the release of good hormones which contributes to growth in children. It boosts muscle mass and causes repair of cells and tissues in children and adults. Sleep effect on the release of sex hormones also contributes to puberty and fertility.
During sleep, the body releases more cytokines. They are cellular hormones that help the immune system to fight various infections.
Research also reveals the lack of sleep can reduce the body’s response to flu vaccines. It was found that sleep-deprived volunteers given the flu vaccine produces fewer antibodies when compared to the well-slept volunteers.
The current rise of obesity and diabetes is now found to be related in part to short sleep/disruptive sleep/not sleeping at night at all. There is strong evidence that sleep is a powerful regulator of appetite, energy use, and weight control.
During sleep, the body’s production of the appetite suppressor increases and the appetite stimulant increases.
Some studies have found that fewer people sleep, the more is their chance to become obese and overweight. Also, they prefer eating a diet that is more in calories and carbohydrates
Best Bedroom Plants to Help you Sleep Better
Now let me give you a list of the best bedroom plants you can consider ti help you sleep better. These plants also have many other benefits (such as cleaning air or adding to the decor)
According to a research, the scent of lavender reduces anxiety levels and induces a good night sleep. It has a mild sedative action.
A study by Miami Miller school of medicine showed that scent of lavender in bath oil calmed babies and made them sleep deeply. It also reduced stress in mothers.
A Thai study on the impact of lavender on health concluded that lavender causes reduced heart rate, respiratory rate and reduced blood pressure. The study also showed that lavender may actually be able to alter brain waves and reduce stress.
A small study done in Indianapolis hospital concluded that lavender aroma helped reduce anxiety and depression in women with postpartum depression.
Sunlight: Lavender likes direct sunlight so make sure it is placed near a sunny window.
Water: Water only when it becomes dry.
Since ancient times, chamomile has been regarded as a medicinal herb.
The dried flowers of chamomile contain many terpenoids and flavonoids which give it healing properties. Chamomile preparations like dried flowers, boiled flowers, oils are used for many diseases such as hay fever, inflammation, wounds, ulcers, insomnia, hemorrhoids, etc.
Chamomile is widely regarded as a mild tranquilizer and sleep inducer.
According to one clinical trial, 10 cardiac patients are reported to have fallen into a deep sleep lasting for 90 mins after drinking chamomile tea.
In another study, inhalation of vapors of chamomile oil caused a reduction of stress.
Sunlight: It grows under direct sunlight but can be kept in part shade. Keep in under fluorescent or high density grow lights
Water: Water it only when the plant has dried.
According to a sleep study conducted in rats, valerian inhalation enhanced sleep time due to prolongation in total sleep time.
According to research, valerian has profound beneficial effects on sleep architecture. It augments deep sleep and that makes it particularly suitable for long term and for the elderly. In a personal trial of stress-induced insomnia, it improved sleep and the ill effects of stress.
It was prescribed by Hippocrates in the second century and by philosopher Galen for insomnia. In the 16th century, Anabaptist reformer prescribed valerian tea for a sick woman.
A recent study shows that valerian extract helps induce an increase in slow wave sleep meaning deep sleep.
In a small eight weekly study of developmentally delayed children with sleeping disorders, valerian reduced the time it took to fall asleep, increased total sleep time and led to better quality sleep.
Sunlight: It requires 6 hours sunlight hence it is a good idea to place it on a sunny window.
Water: it requires frequent watering in spring and cut back in fall
Jasmine is effective as a sleeping agent specifically because of its fragrance.
Raudenbush and his colleagues found out at the Wheeling Jesuit University in West Virginia by monitoring participants sleep for three nights that people who slept in a room full of the scent of jasmine had a peaceful sleep. They also woke up less anxious.
Afterward, their mental functioning tests revealed them to complete the tests more quickly with a higher level of accuracy after spending the night in a room full of jasmines. They were also found to have a higher level of afternoon alertness.
They suspected that jasmine may help to improve mood which in turn induces physical changes which promote restful sleep.
They suggested having a bath with the scented smell of jasmine in soaps or having a potpourri of jasmine flowers beside the bed and around the house.
In Chinese tradition, jasmine flowers are boiled and consumed as jasmine tea which is known to be an effective health drink. Few flowers of jasmine can be put in the bathing tub for a good sleep.
Sunlight: Keep it in near a sunny window where it can take at least 2-4 hours of sunlight
Water: Water it when the soil is slightly dry. Usually, it is once in a week.
Research done on rats with the extracts of aloe vera showed that it improved the sleep time and sleep duration. It had a sedative and hypnotic effect on functional and electrical activities of the brain.
It has also been shown to have analgesic, anti-inflammatory, antioxidant and anticancer effects.
A clinical study on the topical application of aloe vera gel on subjects having atopic dermatitis showed 100 percent sleep improvement.
According to research, one aloe vera plant has activity resembling 9 biological air cleansers. It absorbs formaldehyde, carbon monoxide, and carbon dioxide from the air.
Sunlight: It needs direct sunlight. place it near a sunny window.
Water: It requires less water. About once in 10 days
This plant is also known as mother in law’s tongue and helps a person sleep better.
According to a study by NASA, it filters the air from many pollutants like formaldehyde, benzene, trichloroethylene. It is also effective in removing xylene and toluene from the air.
According to another study, this plant is also known to absorb carbon dioxide and other pollutants at night which leaves the air cleaner.
Another research done for the agriculture department of united nations found that it absorbs multiple hazardous chemicals leaving the air cleaner
It is a low maintenance plant and requires little care. You can leave it untended for weeks and it will not only survive, but continue to grow.
Sunlight: It can grow in full sunlight or in indirect light and even in filtered low light conditions.
Water: Allow the soil to dry between waterings.
According to doctor Olga and professor Helmut, instead of taking sleeping pills keep a gardenia in your bedroom.
They soothe, relieve anxiety and promote sleep. Inhalation of the fragrant smell showed to have a calming effect.
Electrophysiological measurements of neurons in the brain area responsible for the sleep-wake cycle showed that effect on those neurons was enhanced by the fragrance of gardenia.
Another study showed it improved the quality of sleep.
It is said to be as effective as valium.
Sunlight: Place it on a sunny window. It likes direct sunlight and can also grow in indirect sunlight
Watering: It requires regular weekly watering.
Passiflora incarnata is a traditional natural medicine. All the parts of the plant, flowers, berries, leaves, and roots have been used as a natural medicine for the treatment of insomnia and anxiety for years in Europe.
It has been used as a sedation tea in North America and Brazil.
One study was done with participants drinking a cup of tea made from passiflora for seven days. The study found it enhanced sleep quality.
In another study conducted on rats, it was shown to have a sedative effect on anxiety and nervousness.
In another study, the extracts from Passiflora were found to be good in inducing sleep
A study found it to have a calming effect by reducing stress and anxiety and improved spatial memory.
Sunlight: Keep it near a sunny window as it grows in full sun
Water: Keep the soil moist but not wet.
Peace lily is an excellent plant for air purification. It cleans the indoor air from many impurities like formaldehyde, benzene, trichloroethylene, xylene, and toluene.
One study found that keeping peace lilies in the room improved the overall health of abdominal surgery patients. They had enhanced physiological response, less need of painkillers, a lower rating of pain. They had less anxiety and fatigue.
A study by the environmental quality group found peace lilies could effectively clean indoor air in light and even in darkness and also that increasing the pollutants only speeded up the cleaning process by peace lilies.
They increase the humidity and moisture level of the room by 5%. This gives a comfortable environment to sleep.
Sunlight: Indirect diffused light
Water: Water only when the soil has dried.
According to Chinese, it is a traditional herbal medicine for curing Insomnia (inability to sleep). Dried flowers are boiled in water and drunk as tea.
Extracts of chrysanthemum flowers were used in mice to see their effect. It was found that chrysanthemum flowers caused hypnotic effects. They also caused an increase in sleep rate and sleep time.
NASA clean air studies found chrysanthemum to clean the air from harmful substances like formaldehyde, benzene, trichloroethylene, xylene, and toluene.
In a study, chrysanthemum was rated 9 out of 10 for cleaning indoor air from harmful substances
Sunlight: They grow best in full sun. provide them with at least 3 hours of sunlight.
Water: Water when the soil is a little dry. Usually twice a week.
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