How valerian, St. John's wort and co. can help with restless legs and nerve pain
Restless legs, which cannot rest, especially at night, and nerve-related pain can significantly affect the quality of life. When your muscles are tense, you can't sleep and you just want to get up and walk, medicinal plants such as valerian and St. John's wort can provide gentle relief. In this article, we take a look at the effects of various medicinal plants, the possible uses and the side effects that you should be aware of if you want to integrate these natural helpers into your everyday life.
Valerian – calming for the nerves and restful sleep
Valerian (Valeriana officinalis) is one of the best-known medicinal plants for calming and promoting sleep. Valerian is often used especially for sleep disorders and nervous restlessness. It works by increasing the release of the neurotransmitter GABA (gamma-aminobutyric acid), which reduces nerve activity and thus leads to more relaxation.
A 2011 study found that a daily dose of 600 mg of valerian can shorten the time it takes to fall asleep and improve sleep quality. This calming effect is ideal for people suffering from restless legs syndrome, as it reduces nighttime restlessness and promotes restful sleep (American Botanical Council, 2011).
Application: Valerian can be taken as a tea, in tablet form or as an extract. It is particularly effective when taken about 30 minutes before going to bed. The tea has a slightly milder effect and is a good alternative if you want to take it easy.
Possible side effects: At high doses, valerian can have the opposite effect of its calming effect and cause restlessness. In addition, some people report mild gastrointestinal complaints.
St. John's Wort – The plant for mood lifting and nerve calming
St. John's wort (Hypericum perforatum) is known for its mood-enhancing and anti-anxiety properties. It is often used for mild to moderate depression and anxiety and also supports the nervous system. St. John's wort works by inhibiting the reuptake of serotonin, which elevates mood and reduces stress.
In a double-blind study on 153 people, it was found that St. John's wort in combination with valerian has a comparable effect to the antidepressant amitriptyline and improves sleep quality and general well-being (Deutsche Apotheker Zeitung, 2016).
How to use: St. John's wort is available as a tea, capsule or oil. It usually starts to work after about two to four weeks of regular use. It is important to take St. John's wort continuously to achieve its mood-enhancing effects.
Possible side effects: St. John's wort can increase the skin's sensitivity to light, so avoid exposure to sunlight during use. It can also interact with other medications, so you should consult a doctor before taking it.
Passionflower – Calming and anti-anxiety for nervous tension
The passion flower (Passiflora incarnata) is a real insider tip when it comes to natural calming. It is particularly effective in cases of anxiety and nervous restlessness and is often used to help with sleep problems. A study from 2011 shows that passion flower extract has a calming effect that is comparable to synthetic tranquilizers, but without their typical side effects (University of Naples, 2011).
Application: Passionflower is available in the form of tea, drops or capsules and is particularly useful in stressful times. It has a soothing, relaxing effect, especially when taken as a tea in the evening.
Possible side effects: Side effects are rare, but drowsiness may occur at very high doses.
Lemon balm – gentle support for relaxation and sleep
Lemon balm (Melissa officinalis) not only has a pleasant lemony scent, but also has a calming and antispasmodic effect. It helps to relax the body and improve sleep quality. A clinical study found that lemon balm, when used regularly, supports sleep and relieves anxiety (University of Melbourne, 2014).
Application: Lemon balm can be prepared as a tea and is ideal as a gentle support in the evening. Add a teaspoon of dried lemon balm leaves to a cup of hot water and let it steep for about 10 minutes - this is a simple and calming way to enjoy lemon balm.
Possible side effects: Lemon balm is generally well tolerated. In rare cases, sensitive people may experience stomach problems.
Lavender – relaxation for body and mind
Lavender (Lavandula angustifolia) is known for its calming effect and has been proven to relieve nervous tension and nerve pain. Lavender oil in particular, which you can use as a massage oil or fragrance oil, soothes and relaxes muscles and promotes recovery. A 2015 study by the University of Maryland showed that when used regularly, lavender oil reduces tension and pain and supports the nervous system.
Application: Lavender oil can be diluted as a massage oil and applied to the legs or vaporized in an aroma lamp. It is particularly helpful for people with RLS who are plagued by nighttime restlessness.
Possible side effects: Essential oils should never be applied undiluted to the skin, as they can have an irritating effect. However, lavender oil is generally well tolerated.
Conclusion: Natural support for RLS and nerve pain
Medicinal plants such as valerian, St. John's wort, passion flower and lemon balm offer you natural and gentle help for RLS and nerve-related pain. They have a calming effect, promote sleep and support the nervous system - ideal for finding more peace and serenity in stressful times. With the right application, you can make the most of the power of these plants to improve your well-being and feel a pleasant relief. Whether as a tea, capsule or aromatic oil - find out which application suits you best and use the natural helpers for your health!
