Over-the-counter medications and pills for sedation (strongest, effective, non-dependent)
Reaching for over-the-counter tranquilliser tablets? Do it consciously.
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.You can't avoid stress, but you can manage it better. Over-the-counter tranquilliser tablets can help you do this - as long as you use them responsibly. You can also take care of your wellbeing in other ways.
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With the help of pharmacist Anna Szymanska, we have compiled an overview of sedatives without prescription. We have also asked an experienced clinical psychologist what you can do to effectively combat the symptoms of stress and nervous tension.
We have also asked an experienced clinical psychologist what you can do to effectively combat the symptoms of stress and nervous tension.
From this article you will learn:
- What supplements and medications for sedation are best
- What plants are most commonly found in sedation pills
- What besides tranquilizer pills can help you fight stress and tension
See also:
Sedation pills without prescription - ranking
The most potent OTC sedatives are Persen Forte, Valerin Max and Forte or Valused. These preparations are OTC drugs. They contain, among others, valerian, valerian, valerian, lemon balm, hops cones or passionflower in their composition.
Among OTC sedation preparations, you will also find dietary supplements. When used in accordance with the manufacturer's recommendations, they too can have high efficacy.
They can also be very effective.
The most important criteria for the selection of products for our list were, above all, the documented efficacy of the individual substances and the simplicity of the formulation.
Best over-the-counter tranquilliser tablets that won't make you drowsy:
- Natu.Care Sleep Well
- Doppelherz aktiv Na Uspokojenie Forte
- Destresan Max
- Activlab Pharma SanBiotics Stress
- Valused Control
- YANGO Hapisiv
- NeoMag Stress
- ChillMe
- Positivum
- Sundose° For Stress Relief°
- Sundose° Daily Balance°
- Oyono Night
- Jasnum Mood
- Tonaxinum Forte
- Olimp Forstres
- Persen Forte
- Valused
- Valerin Max
- Labofarm tranquilizer tablets
- Valerin Forte
Sedation tablets: dietary supplements
Natu.Care Sleep Well
Product description
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
Pros and cons
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
Additional information
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
User review
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
YANGO Hapisiv
- Active ingredients: acetyl-L-carnitine, Curcumin C3 Complex® turmeric rhizome extract, góginseng root extract, L-tryptophan, valerian root extract, saffron, vitamin B6, vitamin B12.
- Form: capsules .
- Dose: 1 capsule 2 times daily .
- Sufficient for: 45 days .
Product description
A dietary supplement thatós going to take care of your mood and nervous system. It will support you in times of stress, overload of responsibilitiesów or seasonal mood drops. By taking Hapisiv, you will gain energy and a good mood.
.Natural support of vitamins, amino acidsós and plant extractsós works gently but effectively.
Pros and cons
A dietary supplement thatós going to take care of your mood and nervous system. It will support you in times of stress, overload of responsibilitiesów or seasonal mood drops. By taking Hapisiv, you will gain energy and a good mood.
.Natural support of vitamins, amino acidsós and plant extractsós works gently but effectively.
Additional information
A dietary supplement thatós going to take care of your mood and nervous system. It will support you in times of stress, overload of responsibilitiesów or seasonal mood drops. By taking Hapisiv, you will gain energy and a good mood.
.Natural support of vitamins, amino acidsós and plant extractsós works gently but effectively.
NeoMag Stress
- Active ingredients: magnesium, vitamin B6, lemon balm herb extract, hops cone extract .
- Form: tablets .
- Packaging:50 tablets .
- Dosage: 1 tablet per day .
- Sufficient for: 50 days .
Product description
Magnesium and vitamin B6 help to support the normal functioning of the nervous system and maintain normal psychological functions. Lemon balm herb extract helps to support good mood and normal cognitive function. Hops cone extract supports relaxation and physical and mental well-being. It also contributes to a restful and healthy sleep.
Pros and cons
Magnesium and vitamin B6 help to support the normal functioning of the nervous system and maintain normal psychological functions. Lemon balm herb extract helps to support good mood and normal cognitive function. Hops cone extract supports relaxation and physical and mental well-being. It also contributes to a restful and healthy sleep.
Additional information
Magnesium and vitamin B6 help to support the normal functioning of the nervous system and maintain normal psychological functions. Lemon balm herb extract helps to support good mood and normal cognitive function. Hops cone extract supports relaxation and physical and mental well-being. It also contributes to a restful and healthy sleep.
Expert opinion
ChillMe
- Active ingredients: Asian basil extract - tulsi including ursolic acid, green tea extract including polyphenols, catechins, EGCG, L-theanine, vitania ashwagandha extract including vitanolides .
- Form: capsules .
- Packaging:60 capsules .
- Dose: 2 capsules daily .
- Sufficient for: 30 days .
Product description
ChillMe Health Labs Care is a multi-ingredient dietary supplement in capsule form, whichós formula has been developed for people with lifestyles that require focus and can lead to stressful situations. It combines four standardised herbal extracts from, amongst others, Asian basil leaves, green tea and witania spleen root.
Pros and cons
ChillMe Health Labs Care is a multi-ingredient dietary supplement in capsule form, whichós formula has been developed for people with lifestyles that require focus and can lead to stressful situations. It combines four standardised herbal extracts from, amongst others, Asian basil leaves, green tea and witania spleen root.
Additional information
ChillMe Health Labs Care is a multi-ingredient dietary supplement in capsule form, whichós formula has been developed for people with lifestyles that require focus and can lead to stressful situations. It combines four standardised herbal extracts from, amongst others, Asian basil leaves, green tea and witania spleen root.
Expert opinion
Positivum
- Active ingredients: extract of lemon balm herb, extract of hops cones, extract of cultivated crocus (saffron) .
- Form: tablets .
- Packaging: 180 tablets .
- Dosage:3 tablets per day .
- Sufficient for: 60 days .
Product description
Positivum is a dietary supplement which is a combination of natural ingredientsós derived from plants. The film-coated tablet formula will prove useful as a dietary supplement for adults.
Pros and cons
Positivum is a dietary supplement which is a combination of natural ingredientsós derived from plants. The film-coated tablet formula will prove useful as a dietary supplement for adults.
Additional information
Positivum is a dietary supplement which is a combination of natural ingredientsós derived from plants. The film-coated tablet formula will prove useful as a dietary supplement for adults.
Expert opinion
Sundose° For Stress Relief°
- Omega-3 content: 220 mg of DHA acid and 330 mg of EPA acid
- Additional active ingredients: ashwagandha, magnesium, vitamin B6, vitamin D3
- Form: capsules .
- Dose: 1 omega-3 capsule and 3 capsules of ashwagandha, magnesium, vitamins B6 and D3
- Sufficient for: 30 days .
Product description
A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.
Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.
Pros and cons
A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.
Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.
Additional information
A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.
Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.
Expert opinion
A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.
Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.
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Your mental wellbeing depends on many factors - including healthy sleep. Read how you can take care of them:
- Sleep hygiene
- Melatonin for sleep
- Melatonin
- Prescription-free sleep pills
- Sedation tablets
- Adaptogens
- Ashwagandha
- CBD oil
- CBD
Oyono Noc
Facilitates falling asleep and improves the quality of sleep. Supports hormonal balance and nervous system function.
Expert opinion
Composition rich in plant extracts. The popular combination of lemon balm, valerian and passionflower, enriched with – acting also on strengthening the heart muscle and gently lowering blood pressure – and melatonin, which facilitates falling asleep. Also noteworthy is the innovative form of the product – a three-layer tablet releasing active substances in 3 phases – immediate, prolonged and continuous, whichóra ensures optimal delivery of all ingredients to the body.
Anna Szymańskamaster of pharmacy
Jasnum Mood
Supports the maintenance of emotional balance. Helps with relaxation and stimulates libido.
Opinia eksperta
Preparation recommended for women suffering from mood swings caused by hormonal changes during menopause. Efficacy based on the activity of saffron extract. Pure formulation - no unnecessary fillers or dyes, and the capsule is vegan hydroxypropylmethylcellulose.
Anna Szymańskamaster of pharmacy
Tonaxinum Forte
The composition of natural extracts and melatonin promotes healthy sleep, and soothes the nerves.
Expert opinions
In the composition it contains high-quality, double-standardized ashwagandha extract with adaptogenic and stress-reducing effects. The whole formula is enriched with nerve vitamin B6 and pantothenic acid, which improves nervous system function.
Anna Szymańskamaster of pharmacy
Olimp Forstres
Has a calming effect and reduces excessive nervous tension. Increases resistance to stress.
Expert opinion
Dietary supplement, containing standardized extract of ashwagandha and lemon balm, as well as ingredients that reduce feelings of stress, tension, fatigue. A great advantage of Olimp Forstress is the presence of a well-absorbed form of magnesium in the form of malate.
Anna Szymańskamaster of pharmacy
Sedation tablets: medicines
Persen Forte
Soothes nervous conditions and helps combat sleep difficulties.
- Active ingredients: valerian extract, lemon balm extract, peppermint extract.
Expert opinion
A traditional herbal medicine used for nervous tension and difficulty sleeping. A classic combination of valerian extract and lemon balm extract. Unfortunately, you'll find titanium dioxide among the fillers.
Anna Szymańskamaster of pharmacy
Valused
Recommended for states of tension, concentration problems and nervous sleep disorders.
- Active ingredients: valerian extract, hops extract, passionflower herb extract.
Expert opinion
A drug with sedative and sleep-promoting effects. In the composition popular extracts of valerian, hops and passionflower – all with documented effectiveness.
Anna Szymańskamaster of pharmacy
Valerin Max
Reduces tension and nervous hyperactivity. Soothes feelings of anxiety and helps fight stress.
- Active ingredients: hydro-alcoholic extract of valerian root.
Expert opinion
A medicinal product with sedative properties. The active substance is valerian extract. Per tablet, Valerin Max has the most of it among the products available on the market. People sensitive to lactose must be careful - its concentration in the tablet is considerable.
Anna Szymańskamaster of pharmacy
Tabletki uspokajające Labofarm
Recommended for disorders resulting from excessive nervous tension. Reduces feelings of anxiety. Supports sleep.
- Active ingredients: valerian root, hops cones, lemon balm leaf, cordial herb.
Expert opinion
Skuteczność oparta o wyciąg z kozłka, wzmocniona ekstraktami z chmielu, melisy i serdecznika. Dostępne są wygodne opakowania w różnych pojemnościach. Lek szczególnie popularny wśród osób starszych.
Anna Szymańskamaster of pharmacy
Valerin Forte
Recommended in difficulties with falling asleep and in states of emotional agitation.
- Active ingredients: dry extract of valerian root
Expert opinion
Herbal medicine with sedative effect, indicated for nervous tension and difficulty in falling asleep. Convenient to swallow irritated tablet. Simple composition based on a high content of valerian extract.
Anna Szymańskamagister farmacji
Want more choice? Here are other over-the-counter sedation pills you can use
Health Labs Care ChillMe
Helps eliminate feelings of fatigue and drowsiness. Supports the work of the nervous system and helps in calming down.
OstroVit Na uspokojenie
Rich composition and standardized plant extracts. In addition to its calming effect, it also supports cognitive function.
OstroVit GABA plus
It alleviates the symptoms of stress, supports the body's nightly recovery and has a pro-cognitive effect.
Health Labs Care HappyMe
Improves mood and enhances brain function. Adaptogens improve resistance to physical and mental stress.
Is it worth using tranquilliser tablets?
Living under constant stress makes us turn to dietary supplements or medicines - including over-the-counter ones that we can buy without consulting a doctor. The active substances they contain can help to manage troublesome symptoms.
You have to remember, however, that you can't just take a supplement.
You must, however, keep two things in mind:
- The vast majority of calming products are based on herbal ingredients
- For them to work, you need to use them systematically - you may not notice the first effects until after two or three weeks.
- For them to work, you need to use them systematically - you may not notice the first effects until after two or three weeks.
What ingredients are most commonly found in popular sedatives?
The most common ingredients in herbal tranquilizer pills are primarily:
- Glover - the extract from its root contains the compounds that make up valerian, which has been known for generations. It exhibits activity towards the nervous system. Valerian has a calming effect and helps with sleep.
- Rhodiola rosea - one of the best researched adaptogens. Affects the nervous system, increases resistance to and relieves stress
- Hops cone - Hops cone extract has a calming and sedative effect. In addition, it makes it easier to fall asleep and prolongs sleep time.
- Melissa - research shows that it has the best effects when combined with valerian and hops cones.
- St. John's Wort - used for depressive conditions, however, due to the presence of biflavonoids, it also shows calming and sedative effects.
- Sageberry herb - its use has been documented since ancient times. It has been used primarily for gynaecological and cardiac conditions. It has also shown great efficacy in treating symptoms of nervous tension.
Passionflower herb and Indian ginseng, otherwise known as ashwagandha, are also increasingly common.
In addition, you'll find vitamins and minerals that support the nervous system, namely B6, B12 and magnesium in the formulation of calming supplements. Avoid magnesium in the oxide form, malate or citrate would be better.
Are there any contraindications to taking tranquilliser tablets?
Since most over-the-counter sedation tablets are herbal preparations, it is assumed that they are safe and anyone can use them. Unfortunately, this is not the case.
The main contraindications to taking sedation drugs and supplements are:
- hypersensitivity or allergic reaction to any of the ingredients,
- damage to the liver,
- kidney damage,
- alcoholic disease,
Whether you are taking medication for sedation or are on supplementation, monitor your health and well-being closely. If you develop any unusual, worrying symptoms, see your healthcare provider.
Never mind.
How to use tranquilliser tablets?
You will get the best results if you take them as recommended by the manufacturer - both in terms of dosage and intervals.
Herbal tranquillisers are relatively safe remedies and not addictive, but you can overdose on them. If you do not see results during treatment, do not increase the dose on your own. It is better to see a specialist who can help you with the problem in a different way.
Tablets aren't everything - psychologist suggests how to deal with stress
Chronic stress and living under constant tension can manifest themselves not only by feeling anxious or irritable. They give rise to physical and mental symptoms, and changes in behaviour can also be seenand.
Off-the-shelf tranquilliser tablets, supplements and medications prescribed by a doctor are one way to cope with this condition.
You can, however, do more.
We function like an interconnected system of vessels. One aspect of our lives affects another, this one affects yet another.
Psychologist, Jagoda Turowska, M.D., has prepared some suggestions for behaviours, actions and lifestyle changes that can help manage stress and tension.
The most important of these are:
- appropriate sleep hygiene,
- physical activity - start moving more, a favourite sport or even a walk to start with will suffice,
- diet and supplementation,
- relaxation and relaxation exercises - e.g. Jacobson training or Schultz autogenic training,
- yoga,
- meditation and mindufulness,
- keeping a diary,
- music therapy,
- conversation about emotions,
You may also want to think about aromatherapy - preliminary research suggests that it can have a measurable effect. One study shows that it is worth combining aromatherapy with massage and reflexologyand.
See also:
Implement small changes gradually and observe how you react to them. The most fruitful ones - let them become your new routine. Of course, the effects won't come overnight, but it's the small steps that count here, not the big revolution.
Small steps.
Mental harmony also depends on our health. Find out how Omega acids can improve it:
Beat the causes, not just the symptoms!
You can't always manage the visible symptoms of stress and tension on your own. If you feel you can't cope, or the state of sadness, apathy, fatigue or helplessness persists over a long period of time, see a specialist - a psychologist or psychiatrist.
Take a look at the causes of stress and tension beforehand.
It is worth having a review examination beforehand to give a broader perspective, to help make a more accurate diagnosis and to provide effective support.
Until recently, we took death and taxes for granted. Today, we must also include a life of constant stress. However, it can be dealt with effectively. Small changes to your daily routine, tranquillisers, research and the support of doctors - you have it all at your fingertips.
Summary
Off-the-shelf tranquilliser tablets are, for many, the first-choice option to combat stress or constant tension. Therefore, it is worth reaching for them consciously and responsibly.
Remember:
- You will find both medicinal products and dietary supplements among over-the-counter tranquillity tablets.
- Many tranquillity tablets are available.
- Many tranquilliser preparations have active substances of natural origin.
- Many of them are of natural origin.
- In popular herbal pills for tranquillity, you will find ingredients such as valerian, hops cone, St John's wort, lemon balm, rhodiola rosea and even ashwagandha.
- When choosing over-the-counter tranquillity tablets, check the standardisation of the individual active ingredients, which indicates how many active substances and in what concentration are in a particular preparation.
- Changes to your daily routine, such as good sleep hygiene, meditation, diet and supplementation, physical activity or relaxation exercises will also help in the fight against stress and tension.
- If you are unable to cope with the symptoms of tension and stress, do not be afraid to seek the help of a specialist, who will diagnose and select appropriate solutions.
FAQ
What is the most powerful over-the-counter tranquilliser drug?
It is difficult to know which of the sedation products available on the market is the strongest. Most of them are herbal medicines that require long-term, systematic use. You may have to wait up to about two weeks for visible effects. Pay attention to the concentration of the individual active ingredients before buying. Dietary supplements, but also OTC (i.e. over-the-counter) medicines will always be gentler than prescription drugs, as their effects are only supportive.
What are good OTC tranquilliser tablets?"
The best over-the-counter sedatives are:
- Persen Forte,
- Valused,
- Valerin Max,
- Valerin Forte,
- Labofarm tranquilizer tablets,
You can also use dietary supplements based on standardised plant extracts with, among others, melatonin for sleep and well absorbable magnesium, such as Sleep Well.
What kind of tranquilliser to give a child?
Children can take the same herbal preparations and over-the-counter sedation tablets as adults - only the dosage recommended by the doctor or manufacturer on the packaging will be different. If your child does not like tablets, choose a syrup, solution or suspension. Consult your paediatrician for any administration of sedatives.
If you see that your child is having trouble sleeping, experiencing severe stress, you may also need to see a psychologist or doctor, who will order the necessary examinations and help to develop appropriate therapy.
What instead of over-the-counter hydroxyzine?
All drugs with hydroxyzine in Poland are only available by prescription. It is difficult to replace hydroxyzine with over-the-counter preparations due to its anti-anxiety, sedative and antispasmodic properties. Herbal products may have a calming and sedative effect, but their potency is not as strong as drugs with hydroxyzine.
How to de-stress in 5 minutes
The most effective ways to de-stress are:
- physical activity - your favourite sport or walk,
- relaxation workouts - autogenic Schultz, Jacobson, breathing,
- yoga,
- relaxation exercises,
- meditation,
- mindfulness training,
- music therapy,
- favourite hobby to relieve thoughts of a stressor,
- hot bath with elements of aromatherapy (essential oils),
What to get for anxiety neurosis without a prescription?
In online and in-store pharmacies you will find many calming preparations without a prescription. These are mainly herbal products. They have a weaker pharmacological effect than medications prescribed by a doctor.
When choosing medicines or supplements for sedation, look for extracts of valerian, lemon balm or hops in the formulation. Use products whose composition is standardised - this way you can be sure that the declared content of active substances is in line with reality.
Products with a standardised formulation are the best choice.
What are the symptoms of stress?
Symptoms of stress are quite subjective and we are usually able to recognise them accurately (e.g. our heart beats harder, we sweat, we find it difficult to organise our thoughts, we feel strong negative emotions). Chronic stress can produce physical, mental and behavioural symptoms. The most common of these are:
- increased sweating,
- shaky hands,
- accelerated heart rate,
- sleeping problems,
- panic attacks,
- anxiety and restlessness,
- feeling of isolation,
- resistance to rest and entertainment,
- tics and compulsive behaviour,
Some of these you can overcome on your own, but it is best to seek the help of a professional - a therapist, psychologist or psychiatrist.
Resources
See all
Anghelescu, I.-G., Edwards, D., Seifritz, E., & Kasper, S. (2018). Stress management and the role of Rhodiola rosea: A review. International Journal of Psychiatry in Clinical Practice, 22(4), 242-252. https://doi.org/10.1080/13651501.2017.1417442
Assessment report on Leonurus cardiaca L., herba. (n.d.). https://www.ema.europa.eu/en/documents/herbal-report/draft-assessment-report-leonurus-cardiaca-l-herba_en.pdf
de Witte, M., Pinho, A. da S., Stams, G.-J., Moonen, X., Bos, A. E. R., & van Hooren, S. (2022). Music therapy for stress reduction: A systematic review and meta-analysis. Health Psychology Review, 16(1), 134-159. https://doi.org/10.1080/17437199.2020.1846580
Fierascu, R. C., Fierascu, I., Ortan, A., Fierascu, I. C., Anuta, V., Velescu, B. S., Pituru, S. M., & Dinu-Pirvu, C. E. (2019). Leonurus cardiaca L. as a Source of Bioactive Compounds: An Update of the European Medicines Agency Assessment Report (2010). BioMed Research International, 2019, 4303215. https://doi.org/10.1155/2019/4303215
Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57(1), 35-43. https://doi.org/10.1016/S0022-3999(03)00573-7
Linde, K. (2009). St. John’s Wort – an Overview. Forschende Komplementärmedizin / Research in Complementary Medicine, 16(3), 1-1. https://doi.org/10.1159/000209290
Metin, Z. G., & Ozdemir, L. (2016). The Effects of Aromatherapy Massage and Reflexology on Pain and Fatigue in Patients with Rheumatoid Arthritis: A Randomized Controlled Trial. Pain Management Nursing, 17(2), 140-149. https://doi.org/10.1016/j.pmn.2016.01.004
Miller, N. (2019, August 19). Autogenic training exercise. Counselling & Psychological Services. https://services.unimelb.edu.au/counsel/resources/guided-exercises/autogenic-training
Mushtaq, B. (2018). Jacobson Muscle Relaxation Technique (Jpmr) (20 Min). JOJ Nursing & Health Care, 8(1). https://doi.org/10.19080/JOJNHC.2017.08.555726
Navarro, F. H. (n.d.). Diet, Exercise, Mindfulness, and Relaxation: Stress Management and Stress Reduction. https://www.researchgate.net/publication/235746619
Park, C. L., Finkelstein-Fox, L., Sacco, S. J., Braun, T. D., & Lazar, S. (2021). How does yoga reduce stress? A clinical trial testing psychological mechanisms. Stress and Health, 37(1), 116-126. https://doi.org/10.1002/smi.2977
Schiller, H., Forster, A., Vonhoff, C., Hegger, M., Biller, A., & Winterhoff, H. (2006). Sedating effects of Humulus lupulus L. extracts. Phytomedicine, 13(8), 535-541. https://doi.org/10.1016/j.phymed.2006.05.010
Stress and sleep. (n.d.). Https://Www.Apa.Org. Retrieved March 16, 2023, from https://www.apa.org/news/press/releases/stress/2013/sleep
Sundaresan, N., Narayanan, K., & Ilango, K. (2018). VALERIANA OFFICINALIS: A REVIEW OF ITS TRADITIONAL USES, PHYTOCHEMISTRY AND PHARMACOLOGY. Asian Journal of Pharmaceutical and Clinical Research, 11, 36. https://doi.org/10.22159/ajpcr.2017.v11i1.22588
Ulbricht, C., Brendler, T., Gruenwald, J., Kligler, B., Keifer, D., Abrams, T., Woods, J., Boon, H., Kirkwood, C., Hackman, D., Basch, E., & Lafferty, H. (2005). Lemon balm (Melissa officinalis L.): An evidence-based systematic review by the Natural Standard Research Collaboration. Journal of herbal pharmacotherapy, 5, 71-114. https://www.researchgate.net/publication/7144806
van der Zwan, J. E., de Vente, W., Huizink, A. C., Bögels, S. M., & de Bruin, E. I. (2015). Physical Activity, Mindfulness Meditation, or Heart Rate Variability Biofeedback for Stress Reduction: A Randomized Controlled Trial. Applied Psychophysiology and Biofeedback, 40(4), 257-268. https://doi.org/10.1007/s10484-015-9293-x
Editorials
Meet the teamWriter
At Natu.Care, she educates about healthy lifestyles and debunks dangerous myths, contrasting them with the results of the latest scientific research. Additionally, she is interested in new technologies and their impact on health and everyday life.
Master of Pharmacy
Graduate of the Medical University of Lublin. Specialist in the field of herbal medicine. Practises in a pharmacy where she provides daily advice to her patients.
Editor
Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.
Jul 10
We check the smartphone habits of Poles to mark World No Phone Day.
Mar 13
Sleep hygiene is a set of rules that everyone can put into practice and enjoy a good night's sleep.
Jan 03
Find out how to take care of your own and your loved ones' mental health - during periods of depressed mood and beyond.