Some Asian herbs work well in improving sleep quality. Some herbs may be difficult to find in North America and Europe, as they naturally grow well in a certain climates, like in Asia, Africa, and the Caribbean.

I grew up in South-East Asia and are familiar with natural herbs that may improve the body system, including brain and skin. This article will discuss Asian herbs that are world-wide known and can be found in markets, which may improve your sleep quality.

Goji Berries

Goji berries have scientific evidence support of several benefits. A few of them are decreasing depression, anxiety, fatigue, and improving sleep quality.

Goji berries come in the form of dried goji berries, powder, and goji berries extract. The common way to have Goji dried berries is soaking one table spoon of goji berries in hot water and drink when water becomes warm and suitable for drinking. You can consume soft goji berries in warm water, or boil with soup.

Lotus roots

Lotus roots contain vitamin B, vitamin C, iron, copper, thiamine, and zinc, as well as a good source for protein and dietary fiber. 

Lotus roots reduce stress and improve heart health. This is another reason that lotus flowers associate with peace and tranquility in Asian culture.

Asian people use fresh lotus roots making soup or drink by boiling it with chicken broth, seasoning with salt and pepper. 

It may come in the form of dried slices, powder, snack, and tea powder. We can find these forms in global markets.

Bitter Melon

Bitter melon has content of lots of nutrients such as vitamin A, vitamin B6, calcium, magnesium, and iron. Regular consumption of bitter gourd juice improves stamina and energy levels of the individual and improves sleeping patterns. Bitter melon help decrease blood sugar for diabetes treatments.

Bitter melon may come in the form of a capsule, liquid extract, and loose leaf tea.

Pregnant women should avoid drinking too much bitter gourd juice as it has properties to stimulate the uterus and thus can cause premature labor pains.

Star fruits

whole starfruits with slices isolated on white

Star fruits have antioxidants and are rich in vitamin C, with low calories. There is no official study about sleep helps. Asian knowledge believes its properties help improve sleep quality.

We can consume fresh star fruit. It can be found in Asian markets.

Black Sesame Seeds

Black sesame seeds are rich in copper, manganese, and magnesium. Black sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.

Black sesame seeds can be found in the form of toasted sesame seeds, sesame paste, powder, and oil.

Black Pepper

There is no official study about pepper can help for sleep quality. Asian knowledge believes its properties help improve sleep quality.

Black pepper is a great source of magnesium, vitamin K, and iron. It possesses antibacterial, antioxidant, immune boosting properties. It was used in aromatherapy; helps reduce muscle ache, digestive systems, and inflammatory arthritis.

The Bottom Line

More Asian herbs that help improve deep sleep and sleep quality. I opt not to discuss here since they cannot be easily found in markets, rather than local areas. Most of them have traditional believes with mouth-to-mouth evidence of enhancing good health and sleep quality, though no formal statements or scientific studies exist. 

However, continual consumption with a certain amount of herbs will work effectively for good and better sleep quality.

I personally love to consume natural herbs, in natural forms rather the forms of tablet or powder for goji berries, bitter melon, and lotus roots. They do not have direct chemical substance. For the least, they have nutrients that may improve healthiness and longevity, and for sure, your better sleep quality.

Hope you enjoy reading and have useful information. You can leave your comments below. I will be happy to hear from you.

All the best for your better sleep,


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