You’re tossing and turning, staring at the clock, wondering how it’s already 2 a.m. Sound familiar? In our always-connected world, a good night’s sleep often seems like a distant dream. If you’re tired of counting sheep, here’s a more natural solution: herbs! Now let’s talk about five herbs to help you drift off into lalaland.
1) Valerian Root: Nature’s Snooze Button
Valerian root is a favorite herbal sleep aid. For centuries, this herb has been used widely in Asia and Europe as an antidote to insomnia, anxiety, and nervous tension.
How it Works: Valerian root has compounds that raise gamma-aminobutyric acid levels in the brain. GABA is the neurotransmitter that calms your nervous system, and reduces anxiety so you can sleep better. These herbs to improve sleep decreases the time needed to fall asleep as well as enhances the quality of sleep.
How To Use: Valerian is commonly available in capsule, tincture, or tea form. Try drinking a cup of valerian tea about an hour before bed or taking a supplement as directed on the label. It’s worth noting that while valerian is effective for many, some people find the scent a bit strong—think earthy and a little musky—but don’t let that deter you from giving it a try!
2) Tart Cherry: The Natural Melatonin Booster
One of the unusual herbs to help with sleep is tart cherries. It contains melatonin that helps regulate sleep-wake cycles as a hormone.
How It Works: Melatonin is used to control your natural internal clock, helping you sleep soundly and then wake up at the right time. The antioxidants in tart cherries reduce inflammation, which may cause restlessness or discomfort and disrupt your sleep.
How To Use: Have a small glass of tart cherry juice about 30 minutes before bed to promote melatonin production. If you dislike drinking juice, you can find tart cherry supplements instead. This natural approach may be the sweetest of all when it comes to adding some sweet dreams to your bedtime routine.
3) Lavender: The Calming Power of Fragrance
Lavender is one of the best herbs to help you sleep, known worldwide for its calming scent and relieving properties, which help to ease the pressure of stress. Known to be stunning in purple and soothingly scented, research claims that lavender contains properties which help enhance quality sleep and reduce anxiety.
How It Works: The lavender scent can stimulate areas in the brain that are connected with relaxation and sleep, basically by modulating serotonin and dopamine levels. It also helps reduce heart rate, anxiety and improve mood, especially for people who were restless at night.
How To Use: A few drops of lavender essential oil in a diffuser at bedtime, applied directly to the wrists and temples, or scattered over the pillow for a good night’s rest. Of course, there is even lavender tea for when you like to drink it, and just for the extreme, some packets filled with dried lavender that you can put inside your pillowcase for an all-night aroma boost.
4) Passionflower: The Sleep-Inducing Superstar
Passionflower is another powerhouse herbs to improve sleep, especially if you’re struggling with racing thoughts or mild anxiety that keeps you awake. This herb is found in America and is a cure for restlessness as well as anxiety, which often happen to be disturbing factors of sleep.
How It Works: Passionflower elevates levels of GABA and slows the activity of the brain, helping induce relaxation. Clinical studies have shown that passionflower can improve sleep quality, helping you feel more rested when you wake up.
How To Use: Passionflower is available in teas, tinctures, and capsules. Drinking a cup of passionflower tea an hour before bed is a popular way to wind down. If tea isn’t your thing, try a few drops of passionflower tincture under the tongue or as directed. It’s a gentle, non-habit-forming option, making it ideal for those who prefer a mild, natural approach.
5) Ashwagandha: The Stress Buster for Better Sleep
Ashwagandha is best known as an adaptogen - an herb that helps your body adapt to stress. It’s also a fantastic herb for sleep, especially if anxiety and stress are keeping you up at night. In Ayurvedic medicine, Ashwagandha is a general tonic for enhancing well-being through energy during the day and restfulness at night.
How It Works: Ashwagandha helps people decrease their cortisol, which allows a sense of relaxation and better sleep quality. Ashwagandha root extract is the most effective herbal supplement to improve the quality and quantity of sleep.
How To Use: Ashwagandha comes in powder, capsule, and tincture forms. Add the powder to warm milk or herbal tea before bedtime or swallow a capsule with water to develop a regular pattern of sleep.
Making the Most of These Herbs for a Better Night’s Sleep
When it comes to using herbs for sleep, they work best when taken regularly and as part of a wind-down routine that signals to your body that it’s time to rest. Here are a few extra tips to get the most out of your herbal sleep aid:
- Create a relaxing environment: Turn down the lights, reduce screen time and try to get a peaceful environment in your room.
- Dosage and Timing: Many herbs to improve sleep should be taken an hour or so before bed, like Ashwagandha and Valerian Root.
- Sleep Hygiene: The best use of herbs is in combination with good sleep hygiene practices like regular sleep hours, limited caffeine and a cool, dark bedroom.
So, if you’re ready to ditch the restless nights and welcome natural help, these five herbs can guide you to a deeper, more restful sleep. With their unique calming effects, try them out and mix and match as needed. Or you can try out De-stress Snooze Gummies by three60. Sometimes, the simplest solutions are just a sip (or sniff) away. Sweet dreams await!
