Herbs for better sleep: 10 neat things
Discover the Best Herbs for Deep, Restful Sleep
Do you toss and turn at night? Struggle with racing thoughts? Instead of reaching for sleep aids, why not turn to nature? Certain herbs have been used for centuries to promote relaxation, reduce anxiety, and improve sleep quality. From the calming effects of chamomile to the sleep-inducing properties of valerian root and hops, these natural remedies can help you fall asleep faster and wake up feeling refreshed.
1. Chamomile calms the mind
Chamomile is one of the best-known sleep aids for a reason. This gentle herb is packed with apigenin, a natural compound that binds to brain receptors, reducing anxiety and promoting deep relaxation. A warm cup of chamomile tea, made with dried flowers, before bed can make all the difference in easing you into sleep. And the scent is good for relaxation too!
2. Lavender eases anxiety
The soothing scent of lavender essential oil has been scientifically proven to lower stress hormones, making it easier to drift off into restful slumber. Try diffusing lavender in your bedroom or adding a few drops to your pillow for a natural way to calm your nervous system before bed.
3. Valerian root reduces sleep onset time
Valerian root has been traditionally used to combat insomnia. Scientific research indicates it shortens the time needed to fall asleep and improves sleep quality. But if you grow valerian root for drying, be forewarned: it smells like stinky socks.
4. Lemon balm promotes relaxation
This citrus-scented herb effectively reduces stress and anxiety. Combined with valerian root, lemon balm has been shown to significantly enhance sleep quality. It may also help with the smell of valerian root if you use it as a tea.
5. Passionflower quiets racing thoughts
Known for calming mental chatter, passionflower boosts GABA levels in the brain. Passionflower isn’t hardy in much of Canada. If you live in Zone 5 or higher, you may be able to grow Passiflora incarnata, a hardier version. In colder areas, you can overwinter it in a sunny spot in your home.
6. Ashwagandha balances stress hormones
Ashwagandha helps regulate cortisol, the stress hormone. Lower cortisol levels lead to improved sleep and reduced nighttime awakenings. This shrub is native to Africa and the Middle East and does not grow in Canada; it’s just as well, because it can have some nasty side effects, like headache and diarrhea.
7. Peppermint reduces bedtime tension
Peppermint tea relaxes muscles and helps ease tension headaches, promoting a tranquil state ideal for sleep. It doesn’t have sedative properties like other herbs listed here, but it will put you into a state where you are ready for slumber.
8. Magnolia bark calms anxiety-induced insomnia
Magnolia bark has compounds called honokiol and magnolol, known for reducing anxiety, improving sleep quality, and extending sleep duration. Should you happen to have a magnolia—choose either of the species Magnolia acuminata or M. virginiana for enough honokiol and magnolol; star magnolias, which are hardier, aren’t good for this—peel thin strips of bark from a branch that is about 2 inches in diameter early in the spring and dry it in a low oven. Peel along the branch, not around it, so you don’t kill the branch.
9. Hops improve sleep quality
Not just for brewing beer, hops have sedative properties. When combined with valerian root, they significantly improve overall sleep quality and duration. Some research suggests hops can help reset the body’s natural sleep cycle, making them beneficial for shift workers or those with jet lag.
10. Sour cherries help regulate sleep
Sour cherries are rich in melatonin, the hormone that regulates sleep. Drinking four to eight ounces of sour cherry juice before bed can promote sleep, but since it’s also a diuretic, a handful of dried sour cherries may be a better bedtime snack!
