© CNET via Morsa Images/Getty ImagesIf you're having trouble falling asleep (or staying asleep), you know you're not alone. According to the Centers for Disease Control and Prevention, an estimated 70 million Americans have chronic sleep problems. These sleep disorders can also affect your overall well-being. Lack of sleep can lead to stress, confusion, and even ill health, which is why getting enough sleep every night is so important.
Several factors contribute to a good night's sleep, including good sleep hygiene and a structured sleep routine . Another natural way to sleep better is to know which plants improve sleep. Yes, plants can have a positive effect on sleep hygiene. Here's what you need to know about plants for sleeping.
For more sleep resources, check out these sleep-inducing products and the pros and cons of sleeping with your pet
Filling a room with plants can do more than just make a room look good. Some plants can help you sleep, both for their fragrance and their ability to purify the air. Here are the best plants for sleeping.
gardenia
One study found that taking crocetin from the gardenia plant before bed can improve sleep quality. You probably don't need to eat your plants to get these beneficial effects (in fact, you probably shouldn't). Just having a gardenia in your room and letting its scent envelop you can help you fall asleep.
lavender
Lavender has long been recognized as a natural sleep aid. One study found that inhaling lavender while you sleep can improve sleep quality. You can do this with lavender essential oil, a lavender plant near your bed, or dried lavender in a decoction. If you find this scent works for you, you can even double down and use multiple lavender scent sources.
© CNET via nevarpp/Getty Imagesgolden pathos
Golden Pathos can help you sleep and is also a great air purifier. As part of NASA's Clean Air Study, these plants have been shown to purify the air in your bedroom while you sleep (and in between). Plants help remove toxins from the air and provide a clean, safe breathing environment for sleep.
jasmine
Research has shown that inhaling the scent of jasmine while you sleep promotes a more restful night. In one study, people who slept with the scent of jasmine felt less anxious and slept more.
peace lily
Also part of NASA's clean air study is the peace lily, which can purify the air. This plant, which is poisonous when consumed, can remove toxins from your bedroom air and create a cleaner breathing environment while you sleep.
passion flower
There is research into the use of passionflower for anxiety and insomnia, although most of it is related to passionflower's medicinal uses . This flower has been used for many years to promote sleep and it is believed that placing these flowers around the home for aromatic purposes can have such a positive effect on the sleep cycle.
aloe vera
One of the great benefits of aloe vera plants is their versatility. It releases oxygen and absorbs carbon dioxide (like most houseplants) and has medicinal value for minor burns. It's a good plant for both purposes and the air purification factor makes it great for keeping the bedroom air clean while you sleep.
© CNET by Carlina Teteris/Getty Imagessnake plant
Another good air purification option is the snake plant. You can find it in the NASA Clean Air Study because it's good for keeping the air clean. Snake plants are the main source of air purifiers formaldehyde, trichlorethylene and benzene, chemicals you shouldn't breathe in while you sleep.
english ivy
If you're worried about breathing at night, try planting English ivy in your bedroom. Research has shown that this plant can relieve breathing problems associated with sleep-related asthma. It's also an air purifier.
spider plant
Another great air purifier is spider plant. A NASA study on clean air found spider plants to be a good choice for removing formaldehyde from the air. And like any houseplant, they increase the amount of oxygen and absorb carbon dioxide.
bamboo palm
Bamboo palms are also featured in the NASA Clean Air Study for their air purification abilities. This unit has been shown to handle airborne benzene, trichlorethylene and formaldehyde. Place one of these plants in the corner of your bedroom for a fun touch, all for a good night's sleep.
© CNET via GC Shutter/Getty Imagesvalerian
Research has shown that inhaling the scent of this plant before bed can help you fall asleep and stay asleep. Place one of these plants on your bedside table before bed so you can smell the flowers while you sleep and breathe in their scent throughout the night. Valerian supplementation can also help reduce the time it takes to fall asleep.
rubber tree
The rubber tree (also known as Ficus elastica) as well as other houseplants give off oxygen and absorb carbon dioxide when they are dormant. Studies link common houseplants to overall health, including reduced stress levels and improved sleep, making this plant good for sleep.
jade plant
Another houseplant that purifies the air is jade. These attractive plants that help you sleep can be placed around the room to release oxygen and absorb carbon dioxide and other toxins that can float around during sleep. Keeping the air clean while you sleep is important for breathing at night so you can sleep well.
