According to the latest survey by the National Institute of Sleep and Vigilance (INSV), the French now sleep on average 6 hours 50 minutes per night during the week, falling below the symbolic bar of the recommended 7 hours.
Even more worrying, 38% of the population reports suffering from at least one sleep disorder, with insomnia remaining the number one ailment (21%). Faced with this “crisis of sleepless nights” which promotes stress and chronic illnesses, medical expertise becomes essential to choose effective solutions. True Medical interviewed Dr Laure Martinat, doctor and expert in phytotherapy and micronutrition, to find out which plants to turn to.
Eschscholtzia: the plant for falling asleep par excellence
For those whose main problem is staying for long minutes with their eyes wide open before falling asleep, eschscholtzia – or California poppy – is the reference solution.
According to Dr. Laure Martinat, this is the plant used for people who have difficulty falling asleep. Qualified as a natural hypnotic, it promotes the induction of sleep without the side effects of synthetic sleeping pills. As its flavor is bitter, the expert advises to favor it in the form of extract or tablet, “take between half an hour and one hour before bedtime..
Lemon balm: nervous relaxation and digestive comfort
Lemon balm is a versatile plant, particularly interesting for its action on mild anxiety. “It has sedative and anxiolytic properties, and it is very easy to use. underlines the doctor.
Beyond its soothing effect, it acts indirectly but effectively thanks to its digestive properties. Unlike other plants, lemon balm helps avoid stomach heaviness that disrupts the night. Its slightly lemony taste makes it an excellent option for a pleasure infusion. “A good tablespoon of flowering tops in a cup of simmering water, leave to infuse for 5 to 10 minutes. advises our expert.
Passionflower: for restful, stress-free sleep
If your daily stress chases you under the duvet, passionflower is your ally. “Less powerful than eschscholtzia for pure falling asleep, it nevertheless excels in improving the quality of sleep and inducing relaxation. assures Dr. Martinat.
She also wants to dispel a preconceived idea: no, passionflower does not induce residual drowsiness during the day. It even has anxiolytic properties to target stress. “For optimal effectiveness, it can be taken in tablet form one hour before bedtime, alone or in combination with valerian.
Stop preconceived ideas: the case of peppermint
Beware of misinterpreted grandmother’s remedies. According to the expert, there is no data in the scientific literature that has shown that peppermint has sedative or hypnotic properties.
“In reality, peppermint essential oil has more of a toning effect and is recommended to give a ‘boost’ in cases of fatigue.. If it sometimes helps to sleep better, it is only indirectly in people suffering from bloating, because it improves emptying of the stomach. But for a direct effect on your falling asleep, go your way.
Using plants is not an instant miracle solution, but in-depth work. Dr. Martinat specifies that a rebalance in neurotransmitters generally takes about two to three weeks.
“And for concrete results, this treatment must be accompanied by real sleep hygiene: limit screen time, avoid tobacco and exercise too late (at least 2 to 3 hours before bed).” she concludes.