Insights & Discussion
Chamomile has demonstrative positive effects on generalized anxiety disorders and sleep quality, but exhibits minimal impact on state anxiety and insomnia.
The methodology of this study involved rigorous systematic review and meta-analysis across multiple databases, including PubMed, Science Direct, Cochrane Central, and Scopus. The aim was to determine the efficacy and safety of chamomile for managing state anxiety, generalized anxiety disorders, sleep quality and insomnia in humans. Relevant randomized control trials were retrieved, yielding a total of 12 trials used for this study. Statistical analyses were performed with the meta package of R statistical software version 3.4.3 and RevMan version 5.3.
The results indicated that chamomile had a significant positive effect on generalized anxiety disorders (GAD) and improved sleep quality. Improvements in GAD were observed after 2 and 4 weeks of chamomile treatment. However, no significant effects were noted in the treatment of state anxiety or insomnia. Mild adverse events were reported in three trials. In conclusion, chamomile was determined to be effective and safe for treating GAD and improving sleep quality, but showed less impact on state anxiety and insomnia.
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There is evidence to support significant improvements to total sleep time and sleep efficiency with the ingestion of tart cherries.
2023 Current Sleep Medicine Reports Too Sour to be True? Tart Cherries (Prunus cerasus) and Sleep: a Systematic Review and Meta-analysis Stretton B, Eranki A, Kovoor J, Bacchi S, Gupta A, Maddern G, et al.
Systematic Review Cherry Sleep
We identified a total of 277 unique records, from which 8 studies of low-moderate methodological quality were included in the systematic review. Meta-analysis of subjectively recalled sleep efficiency (SE) and total sleep time (TST) were not significant. Objective SE, however, was significantly higher in the cherry cohort when compared to placebo with an effect size of 0.63 (95% CI 0.29–0.97, P < 0.01). There was low associated heterogeneity (I2 = 0%). Objective TST was significantly higher in the cherry cohorts, with a pooled effect size of 1.21 (95% CI 0.83–1.58, P < 0.01). There was high associated heterogeneity (I2 = 81.5%).
High prevalence of insomnia, anxiety, and depression among perimenopausal women, emphasizing the importance of exploring acupuncture as a potential green therapy for effectively addressing these interconnected issues.
2022 Medicine Can acupuncture improve sleep quality and anxiety among women during perimenopause? Ping Y, Liang C, Fan X, Zhang L, Ying D, Wang Z
Systematic Review Anxiety Menopause Sleep
This passage discusses the prevalence of insomnia among perimenopausal women, its association with anxiety and depression, and the potential of acupuncture as a green therapy for treating these issues. The passage outlines the objectives and methods of a systematic review aiming to evaluate the efficacy of acupuncture in improving sleep quality and alleviating anxiety and depression in perimenopausal women, highlighting the need for safer alternatives to conventional medications and the significance of such a study.
Inhalation aromatherapy using lavender and chamomile essential oils effectively reduces depression, anxiety, and stress levels in community-dwelling older adults.
2022 Explore: The Journal of Science & Healing The effects of Lavender and Chamomile essential oil inhalation aromatherapy on depression, anxiety and stress in older community-dwelling people: A randomized controlled trial Ebrahimi H, Mardani A, Basirinezhad MH, Hamidzadeh A, Eskandari F
Randomised Controlled Trial Anxiety Chamomile Depression
From a methodological perspective, the researchers adopted a three-armed, parallel, randomized, and controlled trial design. A total of 183 participants were enrolled in the study and were randomly divided into three groups: lavender, chamomile, and control group with equal numbers in each. The individuals in the experimental groups were given three drops of 1.5% lavender and chamomile essential oils to inhale for 30 consecutive nights, while the control group inhaled distilled water in the same manner. The Depression, Anxiety, and Stress-Scale (DASS) was utilized to collect data both prior to the intervention, directly following the intervention, and a month after the treatment.
In terms of the results gathered, there was significant improvement in the depression, anxiety, and stress levels of individuals in the lavender and chamomile groups both immediately and one month after the treatment compared to the control group. This indicates that inhalation aromatherapy utilizing lavender and chamomile essential oils can be efficacious in reducing mental health issues among older adults residing in the community.
Aromatherapy enhances physio-psychological well-being in postpartum women.
2019 Journal of Nursing Research The Effects of Aromatherapy on Postpartum Women: A Systematic Review TSAI SS, WANG HH, CHOU FH
Systematic Review Anxiety Aromatherapy Lavender
This systematic review encompassed 15 studies conducted in Iran, England, and the United States, involving 2,131 postpartum participants. The research focused on evaluating aromatherapy's effects on various aspects of postpartum health. Aromatherapy interventions, primarily utilizing lavender and citrus aurantium essential oils, demonstrated positive outcomes. These included relief from nipple fissure pain, improved episiotomy recovery, reduced pain and nausea after cesarean section delivery, and enhanced sleep quality. Additionally, aromatherapy showed potential in positively influencing psychological health, particularly in reducing anxiety. Lavender oil emerged as the most impactful essential oil. While promising, further comprehensive studies are needed to establish aromatherapy as a validated therapy for postpartum women.
Kiwifruit consumption before bedtime significantly improves sleep quality and daytime function in individuals with chronic insomnia in comparison to pear consumption.
2017 Sleep and Biological Rhythms The effects of kiwi fruit consumption in students with chronic insomnia symptoms: a randomized controlled trial Nødtvedt O, Hansen AL, Bjorvatn B, Pallesen S
Randomised Controlled Trial Kiwifruit Sleep
In the methodology of this study, participants with chronic insomnia symptoms were randomly assigned to consume either 130g of kiwi or pear an hour prior to bedtime daily for a period of 4 weeks. This followed a baseline assessment period of one week. Various outcome measures such as sleep diaries, actigraphy, and several questionnaires were used to evaluate the effects of this dietary change.
The results showed a distinct improvement in sleep quality and daytime functionality in participants who consumed kiwi, as reported in the sleep diaries. However, the objective measures such as actigraphy and certain questionnaires did not show any significant changes. Hence, the research indicates that kiwi might have properties that enhance sleep, especially in people dealing with chronic insomnia.
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