5 Effective Herbal Remedies for the Deep Sleep Your Body Really Needs
As an herbalist, these are the top five herbal remedies I recommend for the deep sleep your body really needs. I like to think of these remedies in a hierarchy of sorts, from gentle (but still effective) to more sedating. You’ll probably find that some are better suited to your needs than others. Natural remedies work best when used in a holistic perspective, taking into account your unique circumstances, rather than a “one size fits all” approach. If you’re still not sure where to start, talk to your local herbalist or a naturopathic doctor.
That said, before taking an herb or other remedy for sleep, check in on your habits and sleep routine. For most of us, some minor lifestyle adjustments can have a major impact on how well we sleep. So, let’s first take a quick look at the habits and bedtime routines that make for deep, restorative sleep.
WHY CAN’T I SLEEP?
If you’re having trouble sleeping, it may be time to take a look at the bigger picture. If you’re drinking lots of coffee or energy drinks to get through your day, start there. Cut back, especially that late afternoon dose of caffeine, and see if that helps. If stress has you lying awake at night worrying, making lists, ruminating over the day’s events, consider adopting new tools and developing new habits to alleviate stress. If hot flashes are waking you up, consider ways to address the hormonal transition you might be experiencing. These are just a few examples. The point is before you jump on the sedative bandwagon—even if you’re considering an herbal sedative, address underlying health and lifestyle issues that may be interfering with your sleep.
If there are no glaring issues, look at your bedtime routine. Are you practicing good “sleep hygiene?” These simple adjustments might be just what you need to get the sleep your body needs.
GOOD SLEEP HYGIENE
Good sleep hygiene is based on sound research, but it’s not rocket science. Put yourself to bed with the same care and tenderness you would a young child. Practicing good sleep hygiene includes:
Elimination of sleep inhibitors like caffeine, alcohol, and large meals before bedtime
A regular sleep schedule
A relaxing bedtime routine
A dark bedroom at night and adequate exposure to natural light during the day
Elimination of digital screens and other mind-stimulating technology from the bedroom—no TV, radio, computers, or cell phones, please.
A cool bedroom
That’s it. Good sleep hygiene is simple. Compare these gentle behaviors to those nights when you watch an action movie until bedtime, spend a few minutes (or more) checking email or mindlessly scroll your social media accounts before bed. Suddenly it’s late and you rush to get in bed hoping you get enough sleep to shine at an early morning meeting. I know people who sleep next to their cell phones and check for new messages when they wake up at night. And wake up they do. If any of this sounds familiar, a new routine may be all you need to get a good night’s sleep.
It may take time to address underlying health issues, make lifestyle changes, or even modify your bedtime routine, but making these changes is important. There are effective herbal remedies for sleep, but you can expect better results—and better sleep, if you take a well-rounded approach.
5 EFFECTIVE HERBAL REMEDIES FOR THE DEEP SLEEP YOUR BODY REALLY NEEDS
If you’re doing your best to address underlying health and lifestyle issues and you’re practicing good sleep hygiene, but still having trouble falling asleep or staying asleep, it’s time to consider one of these herbal remedies. Whatever your approach, keep in mind that re-establishing healthy sleep may take some time and consistency, especially if the problem has been long-standing.
I’ve listed these five remedies from gentle to most sedative. When it comes to natural remedies, more is not necessarily better, and stronger is not always appropriate. As always, if you’re being treated for a medical condition, check with your practitioner before starting any new herbal protocol.
1. LAVENDER and LAVENDER ESSENTIAL OIL (LAVENDULA ANGUSTIFOLIA)
Lavender is a safe and effective sleep remedy, gentle enough for children and the elderly. It is calming to the nervous system and helps ease stress, anxiety, and depression. It is my first choice for occasional sleeplessness and is especially useful after a hectic day or late evening working in front of your computer.
For me, lavender essential oil is the easiest way to reap the benefits of lavender for sleep. Try a drop or two of the pure oil on your pillow or on the inner soles of your feet before bed. You can make a simple lavender tea with one teaspoon of dried lavender steeped in one cup of hot water for 15 minutes. Drink the tea about 30 minutes before bedtime. For a sleep tea, also lavender combines well with chamomile.
2. CHAMOMILE (MATRICARIA RECUTITA)
Comforting and familiar, chamomile is another gentle sleep aid and a mild sedative. It calms the nervous system and is especially useful for highly sensitive, irritable, restless individuals. Like Lavender, it is gentle enough for children and the elderly. A cup of chamomile tea after dinner will also ease indigestion, gas, and bloating. Chamomile also possesses anti-inflammatory, anti-spasmodic, and analgesic properties making it useful for pain, menstrual cramps, and fevers.
Prepare a cup of tea by steeping one heaping teaspoon of Chamomile in one cup of hot water for 15 minutes. Drink the tea about 30 minutes before bedtime. Chamomile and lavender together make a lovely, soothing floral tea.
3. ASHWAGANDHA (WITHANIA SOMNIFERA)
Ashwagandha holds a special place on this list because it is not a true sedative. In fact, it’s actually strengthening to the nervous system, helping relieve nervous exhaustion and stress-induced insomnia. We often describe this stress-related condition as “wired and tired.” It’s a good choice for people who experience anxiety when stressed or overworked and who lay awake up at night thinking and worrying.
Ashwagandha can be taken as a liquid extract (tincture), tea, or powder, up to three times per day. The suggested use is 30-40 drops of the tincture, with the last dose 30 minutes before bedtime. Prepare a tea with one tablespoon of the cut root, simmered in 1.5 cups of water for at least 20 minutes. For the powdered root, use approximately one teaspoon per serving stirred into a smoothie, your favorite beverage, yogurt, or applesauce.
4. PASSIONFLOWER (PASSIFLORA INCARNATA)
This wild and exotic flower is a very reliable and effective herbal sedative and anti-spasmodic. As a sedative, it is stronger than lavender and chamomile. It has a calming, quieting effect on the mind and so is my favorite choice for the overactive, monkey-mind that interferes with relaxation and sleep. It also helps ease muscle tension and elevated blood pressure associated with stress or anxiety. Passionflower is typically consumed as tea or tincture. Prepare a tea by steeping one heaping teaspoon of herb in one cup of water for at least 15 minutes and consume about 30 minutes before bedtime.
5. VALERIAN (VALERIANA OFFICINALIS)
Valerian is a strong and reliable herbal sedative and anti-spasmodic. It helps people fall asleep faster and achieve a deeper sleep. It is both grounding and calming in states of heightened tension, irritability, and restlessness. As a nervous system relaxant, I reserve valerian for more extreme nervous tension caused by sudden and unexpected events.
Valerian has an intense musky aroma that many people find offensive. If you don’t mind this aroma, Valerian can be prepared as a tea (1-2 teaspoons steeped in hot water for at least 15 minutes). I prefer the tincture or capsules.
That said, this fine root is not for everyone. Some people experience intense and uncomfortable dreams when they use valerian and are better off with passionflower or an even more gentle sleep aid like chamomile or lavender. In addition, some people are stimulated by valerian, though it’s hard to predict who will have this response.
It is impossible to over-emphasize the importance of sound sleep. Addressing underlying health and lifestyle issues and good sleep hygiene are keys to a good night’s sleep. Herbs remedies are useful and comforting allies that can help bring your body and sleep cycle back into balance even as you are making the necessary health and lifestyle modifications. They can also offer effective, ongoing support for occasional sleeplessness. Sweet dreams!