By: Aubrey Fraser
Photo credit: Freepik
In our ultra-connected and fast-paced world, our brains are more stimulated than ever. In this environment, sleep can feel elusive. Yet many of us know that sleep is critical for our overall health and even that knowledge can bring on sleep anxiety. This creates a vicious cycle, but thankfully, we have plants who offer a natural and effective way to support restful sleep.
In this blog, I share my favorite herbs for sleep and various ways to integrate them into your routine!
My Top 6 Herbal All-stars
This list is not exhaustive, these are among some of my favorite herbs to work with! I will give you a brief overview of each herb and its effect on the body.
Chamomile (Matricaria recutita)
A well known and loved plant. Chamomile is incredibly powerful and has a wide range of uses in the herbal world. We call these herbs “Polycrest” herbs, meaning, these herbs can be used for many issues. A great choice for kids too!
Skullcap (Scutellaria lateriflora)
Skullcap is one of my favorites because of its effects on the central nervous system. Not only is it calming to the nervous system, but when taken long-term, it restores the nervous system. Some people say that Skullcap can intensify dreams, this has not been my experience but it is possible. This herb can also be helpful if you have too much caffeine!
Hops (Humulus lupulus)
Hops is the premier herb for sleep as it is a powerful sedative. Additionally, it has a relaxing effect on the muscles and smooth muscle inside the body. Hops are incredibly bitter, which can make it challenging as a tea. I prefer to take it as a tincture or bath soak.
Lavender (Lavendula officinalis)
Another old favorite! Lavender is lovely as it relaxes the nervous system, uplifts the spirits, and can help with sleep. If you like floral notes, this will be a great tea! The tincture is quite floral as well. For me, my favorite way to experience lavender is under my pillow in a little herb sock or in an herbal bath.
Lemon balm (Melissa officinalis)
For sure my first love in the herbal world. If you’ve tasted fresh lemon balm, you know how delicious and happy this gorgeous herb is. Lemon balm is incredibly mood boosting, reduces anxiety by soothing the nervous system. This is a great one for kids too!
Passion Flower (Passiflora incarnata)
Passion flower is truly an awe-inspiring plant, just google its stunning appearance! It may look like it’s from another planet, but it’s native to the southeastern US. Historically, Passion flower has been used to support people with insomnia due to overwork, exhaustion or experienced nervous excitement.
Herbal Preparations
1. Tinctures
Tinctures are concentrated liquid extracts made from herbs. They are usually extracted by alcohol, though glycerine-based options are also available. What I love about tinctures is that they are quick and easy. I personally have challenges staying asleep, so I take all my doses right before I go to bed. This is a much preferred choice to a tea because I don’t want to wake up in the night for the bathroom. Simply add the dose amount on the bottle directly in your mouth or mix them into 2-4oz of water for better taste and extra hydration!
Best Herbs for Sleep Tinctures:
- Skullcap: Skullcap is a premier herb for those who experience insomnia. It encourages restful, deep sleep without causing sleepiness the next day.
- Passionflower: A great for calming a busy mind, it’s especially helpful for those who struggle with racing thoughts at night.
- Hops: Not just for brewing beer, hops can reduce restlessness and support relaxation.
How to Use:
Start with the recommended dose on the tincture bottle about 30 minutes before bed. Adjust as needed to find your sweet spot.
2. Herbal Teas
There’s something inherently soothing about sipping a warm cup of tea before bed. Herbal teas can calm the nervous system, making it easier to drift off into peaceful slumber.If you tend to wake in the middle of the night, drink our tea a couple of hours before bedtime.
Best Herbs for Sleep Teas:
- Chamomile: A classic choice, chamomile is gentle and effective for reducing stress and promoting relaxation. This is a great one for kids!
- Passion Flower: Calm your mind after the day. This is a great tea that will ground you as you transition from work to home.
- Lemon Balm: This is truly a favorite, I don’t know many people who don’t love Lemon Balm. However, when oversteeped, this herb can become very bitter! Steep for 10 minutes or less.
How to Use:
Steep 1-2 teaspoons of dried herbs in 8-16 oz of hot water for 5-10 minutes.
3. Herbal Baths
Immersing yourself in a warm, herb-infused bath can relax your body and mind, creating the perfect pre-sleep ritual.
Best Herbs for Sleep Baths:
- Lavender: Its calming scent promotes relaxation and reduces tension.
- Hops: Relaxing to the skeletal muscles and calming ot the mind, you will love this delightful bath. Your bed will be beckoning!
- Camomile: Relieves stress and tension, some say this is great for “fussy children”.
How to Use:
Add a handful of dried herbs to a muslin bag or in a tea bag. Let the bag steep in your bathwater for 10-15 minutes before getting in. For potential (but rare) allergic dermatitis, try applying Hops or Chamomile tea to the elbow crease. If rash forms, do not bathe in that herb.
Extra Credit
Consider how you think of sleep. Many of us expect it to happen like flipping a switch. Instead, I invite you to try on treating the evening as a time to slowly descend to rest. This allows the body to relax and take the clues that you’re preparing for sleep in the next few hours.
To help send those signals to the body, consider the following:
- soft lighting
- relaxing music
- Meditation or breathwork
- no screens an hour before bed
Nature offers an abundance of support for better sleep. By incorporating these practices into your nightly routine, you can tap into the soothing power of herbs and enjoy the restorative sleep you deserve.
Sources:
Western Botanical Medicine by Christina Sinadinos
The Earthwise Herbal by Matthew Wood
