The below 10 plants for your bedroom to help you sleep, can improve the air in your bedroom at night, and subsequently give you a better nights rest. They also can help bring about feelings of relaxation, and simply looking at them can reduce cortisol levels (and therefore lower anxiety and blood pressure).
If you’re sleep deprived, you may experience lack of energy, lower productivity, headaches, poor health and poor concentration.The most common cause of sleeplessness is stress and anxiety, so learning ways to keep these to a minimum is crucial if you want to get a good nights rest.
Many studies show that being surrounded by nature helps lower cortisol levels and blood pressure. It can also help boost immune function and levels of relaxation.
Keeping plants indoors also helps purify the air you breathe. Back in the 80’s, NASA studied the ability of houseplants to clean air, and out of fifty houseplants, they found a majority of them helped filter out common volatile organic compounds (VOCs) like odours and moulds.
Be sure to wipe off dust from the leaves of your plants every week, so that they can properly filter air. Make sure to place a few plants in each bedroom. NASA recommends between 15-18 air purifying plants for a 1800 square foot home.
1. Jasmine
Results published online in the Journal of Biological Chemistry from professor Hanns Hatt’s work found that jasmine increased the GABA effect by more than five times and acted as strongly as sedatives, sleeping pills and relaxants. Inhaling jasmine transmits messages to the brain to calm down, and “chill out”, so that you can have a deeper, more restful sleep. That is why Jasmine is number one of the list 10 plants for your bedroom to help you sleep.
2. Lavender
Keeping a lavender plant on your bedside table will be sure to lull you into a deep sleep. It is the plant with the most well-known sleep-inducing aromas, and is known to slow down heart rate and lower blood pressure and stress levels. Lavender also decreases rapid-eye movement during sleep and reduces the time it takes to fall asleep. Objective: Investigate the effects of lavender oil on the central nervous system, autonomic nervous system, and mood responses in humans after inhalation.
The results revealed that lavender oil caused significant decreases of blood pressure, heart rate, and skin temperature, which indicated a decrease of autonomic arousal. In terms of mood responses, the subjects in the lavender oil group categorized themselves as more active, fresher relaxed than subjects just inhaling base oil. Compared with base oil, lavender oil increased the power of theta (4-8 Hz) and alpha (8-13 Hz) brain activities. The topographic map showed obviously more scattering power in alpha range waves particularly in bilateral temporal and central area.
Conclusion: The findings provided evidence the relaxing effect of inhaling lavender oil ade the list of 10 plants for your bedroom to help you sleep.
3. Snake Plant
What’s great about the snake plant is that it emits oxygen at night while simultaneously taking in carbon dioxide – something we naturally produce when breathing. This will naturally help improve the quality of your sleep, as studies have found that increased oxygen levels lead to better sleep. Snake plants also filter nasty common household coins like formaldehyde, trichloroethylene and benzene. Effects of oxygen enrichment of room air on sleep patterns at high altitude.
Objective: To explore how hypoxia circumstance affects sleep architecture and to study the potential use of oxygen enrichment of room air at an altitude of 3700 m.
4. Aloe Vera*
Similar to the snake plant, aloe very emits oxygen at night, making for a more restful sleep. It is also very easy to take care of, and if you forget to water it, it won’t die on you. Keeping aloe vera in your house is also useful if you happen to get cut or burnt. It also alleviates dry skin and provides relief from insect bites.
5. Gardenia
This lovely smelling plant is effective at treating insomnia and poor sleep. A recent study found that it was just as effective as Valium in relieving anxiety and promoting sleep. The plant itself is somewhat difficult to care for, so it may not be the best for those without a green thumb.
6. Spider Plant
Spider plants can clear up to 90% of formaldehyde from the air, according to the NASA study. Aside from cleansing the air, the spider plant will help sustain oxygen levels in the room, promoting better sleep.
7. Valerian
Valerian root is still traditionally used to help calm and sedate, as well as treat insomnia. The plant itself is useful, too. Simply inhaling its scent will help you fall asleep quickly, and will ensure you enjoy a better quality sleep.
We examined the effects of odorant inhalation on the sleep-wake states in rats. Odorants used in the experiment were clove, jasmine, lavender, lemon, peppermint, pine, rose, sandalwood, valerian, and ylang-ylang. Valerian and rose inhalation significantly prolonged the pentobarbital-induced sleeping time, whereas lemon inhalation significantly shortened it. The effect of valerian inhalation was markedly noticeable. In the anosmic rats, a significant effect of odorants on the pentobarbital sleep time was not seen. Electroencephalographic studies on natural sleep revealed that rose inhalation did not exert any significant effect on sleep, but a significant shortening in sleep latency and a significant prolonging in total sleep time were observed with valerian inhalation, whereas a significant prolonging in sleep latency was observed with lemon inhalation.
Such effects of valerian and lemon inhalation were not admitted in anosmic rats. gamma-Aminobutyric acid (GABA) transaminase assay indicates that valerian inhalation decreases the activity of the enzyme and enhances GABA activity. Although valerian has been reported to exert a good effect for sleep as a medicine for internal use, the present study is the first medical report suggesting that the inhalation of valerian may enhance the sleep. On the other hand, the present results may suggest the possibility that lemon inhalation may cause a worsening of insomnia symptoms.
8. English Ivy*
This beautiful trailing plant has been shown to improve symptoms of allergies or asthma, which can significantly help improve the sleep quality of those suffering from these ailments. English ivy has also been found to clean up to 94% of airborne faces, and 78% of airborne mould, which when removed from the air, can promote a good night’s sleep.
English ivy may help you breathe easier, especially if you have allergies, new research shows.
The research shows that the plant helps clean air of allergens such as mold and animal feces.
That could make English ivy an inexpensive alternative to commercial air-cleaning devices, researchers told participants of the American College of Allergy, Asthma, & Immunology’s annual meeting.
If you’ve got kids or pets, take care about where you place English ivy. The plant is toxic, so keep it away from animals or young children who might consume it still it is number 8 of 10 plants for your bedroom to help you sleep.
Cleaner Air
English ivy’s air-cleaning abilities were recently tested.
First, researchers put moldy bread and dog feces in containers. Then, they checked how much mold and feces were in the containers’ air at the start of the study. Next, English ivy was added to each container and repeat measurements were taken at baseline, then six and 12 hours later.
9. Peace Lily
Similar to the english ivy, the peace lily helps relieve allergy symptoms, which can relieve the irritation of dry noses and throats that may keep you up all night. It can increase humidity in a roomy up to 5%, thanks to the moisture of its flowers. This plant can grow quite big, so be sure to give it the space it needs!
10. Golden Pothos*
Finally 10 plants for your bedroom to help you sleep is the golden pothos is a hanging plant that requires not much attention. It can remove over 70% of airborne benzene in as little as 24 hours, and air filtration occurs in the soil. This is a great plant to place near a window so that it can filter any air coming indoors. Reducing airborne pollutants from your room will automatically guarantee a better quality sleep.
*Keep in mind that toxic plants should be kept in unreachable places if you have pets or children.
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