11 Best Natural Herbs for Sleep

7 min read
7 min read

1 in 3 adults in the United States doesn’t get proper sleep. Not getting adequate sleep at night will leave you tired throughout the day. It will gradually take a toll on your mental and physical health.

If you struggle to get a good night’s sleep, natural herbs for sleep might be the perfect remedy for you. This blog will walk you through some sleep herbs, how they can help you, and how to use these herbs.

11 Best Natural Herbs for Sleep

1. Lavender

You know lavender for its appealing scent. It is used in perfumes and soaps. Lavender contains essential oils that can relax you, helping you get sound sleep.

You can inhale, ingest, or apply it to your skin. Try diffusing some lavender oil in your bedroom 30 minutes before hitting the bed. Alternatively, you can have a cup of lavender tea for better results.

2. Chamomile 

Chamomile is one of the best natural sleep aids. This herb has been used for ages as a tranquilizer. It calms you down after a stressful day, giving you a relaxing night of sleep.

Chamomile has other health benefits too. It is rich in antioxidants and also has anti-inflammatory properties. So, a cup of chamomile tea before bed will not only promote better sleep. It will also help you lead a healthy life.

3. Ashwagandha

If you keep on tossing and turning in your bed, you might take Ashwagandha for sleep. Studies show it can help you fall asleep faster and also improve the quality of sleep. 

This herb acts as a sedative. So, it is an excellent alternative to over the counter drugs that might have several side effects. After all, natural sleep remedies are always better than allopathic medicines.

4. Valerian

Valerian root has been used for a long time in Europe as a natural sleep aid. It has relaxing properties, and can help you get undisturbed sleep.

Research shows that it can lead to better sleep if you are suffering from insomnia. It works on the same principles as anti-anxiety medicines, thereby giving you a restful night of sleep.

5. Hops

Hops flowers help in treating insomnia since they contain sleep-inducing chemicals. Hops have a strong fragrance and doctors often advise using powdered hops in your pillow if you have insomnia.

Hops flowers, however, taste bitter. So, you can mix them with chamomile for better taste.

6. Passionflower

Passionflower is an exotic flower with blue or purple petals. Some researchers suggest that it may help in reducing stress and anxiety. However, more research needs to be done on the effects of passionflower on sleep.

A 2013 study showed that a combination of valerian, hops, and passionflower can help patients with insomnia. It reduced the time taken to fall asleep in the participants. Moreover, it led to deeper and better sleep.

Thus, you can take a mixture of valerian, hops, and passion flower if you are looking for natural sleeping remedies. You don’t have to worry about adverse side effects.

7. Magnolia

The bark of a magnolia tree is known for its sleep-inducing properties. It can help you fall asleep faster and improve sleep quality at the same time. Magnolia lowers the body’s cortisol levels, thereby reducing stress and anxiety too.

Magnolia is so effective in promoting sleep that doctors advise not to take it during the day.

If you are on other medications, it is better to consult your doctor before taking magnolia bark.

8. Basil

The basil plant is considered holy in many cultures. Our ancestors have also used it for therapeutic purposes for ages. It can improve throat infections, skin irritations, and bronchitis. Moreover, basil can reduce stress and help in getting better sleep.

Basil can also do away with aches and pains. So if you are unable to sleep due to body aches, basil can be an excellent remedy.

9. Lettuce

Some varieties of lettuce have sedative properties. They relax and soothe your muscles and nerves, helping you sleep peacefully.

Wild lettuce is also used in homoeopathic medicine for anxiety and insomnia. Since it has no side effects, it’s also safe for children.

10. Mint

Peppermint is an age-old herb known even to the ancient Greeks and Romans. They were also aware of its medicinal properties. Apart from reducing stress and promoting sleep, it also helps deal with stomach ailments.

Mint is everyone’s favorite due to its pleasant and distinct smell. It can enhance the flavour of any food. There are many herbal teas for sleeping that don’t taste good. But when it comes to mint tea you don’t have to worry about the taste.

11. California Poppy

The California poppy is another herbal sleep aid. The plant grows in the US and Mexico. It is known for its analgesic properties. Thus, it is super effective in reducing pain, helping you sleep better.

You can either consume its leaves or inhale California poppy infused oil. Getting an oil massage might give you the best results, by relaxing your muscles, giving you the best sleep.

How Herbs Can Help You Sleep

Sleep deprivation and disorders are caused by anxiety, stress, and other lifestyle changes. Herbs for sleep can help reduce your stress levels by relaxing you, thereby leading to better sleep.

Stress inhibits the production of the neurotransmitter, serotonin ( which helps in sleep). Taking herbal remedies for sleep can compensate for this loss. Some herbs are high in tryptophan, an amino acid that helps in the synthesis of serotonin. Increasing serotonin levels is an effective way to deal with insomnia.

The herbs also bring about physiological changes like relaxing the muscles and reducing the heart rate. Thus, your body gets prepared for a sound sleep.

How to Use Herbs for Sleep?

Ayurvedic herbs for sleep are safe and do not have adverse side effects. However, it is better to consult your doctor before consuming them if you have any medical disorders.

Here are some ways in which you can use herbs for better sleep.

  • Make some herbal tea– If you had a stressful day, a cup of herbal tea for sleep can help you relax. Brew a spoonful of herbs in water. Keep it for some time before straining and drinking.
  • Use essential oils– Essential oils are one of the best natural sleeping remedies. You will easily get lavender or mint flavoured essential oils in the market. Spray a bit in your room 30 minutes before going to bed. You can also put essential oils in your bath water for a relaxing bath.

Alternatively, you can rub some herbal oil in your palms and inhale it. That will help you calm down, helping you sleep peacefully at night.

  • Get aromatherapy candles– If you wish to avoid my medicines and natural sleep supplements, you can buy herb-infused candles. Light them an hour before going to bed. A sweet and pleasant smell will fill your bedroom, giving you a relaxing slumber.
  • Take herbal supplements– Allopathic sleeping pills have dangerous side effects. It’s better to avoid them. But don’t worry. You can tackle herbal sleeping pills instead. You will get them in any medical store.
  • Get a soothing massage– Do not take a massage with undiluted herbal oils. Mix them with olive and coconut oil because your skin might be sensitive to certain herbs. Getting a herbal massage is the best way to use herbs for relaxation and sleep.
  • Use powdered herbs– You can sprinkle some powdered herbs inside your pillow. That way you will get to inhale them. Isn’t that a good way to get a calming herbal sleep?

General Sleep Hygiene Tips

Using the best herbs for sleep won’t help you if you don’t maintain proper sleep hygiene. Healthy sleeping habits can improve your quality of life. Here are some tips you can follow.

  • Follow a fixed schedule– Try to go to bed and get at the same time every day. That will help your body get accustomed to the sleep cycle and ensure you get enough sleep.
  • Reduce caffeine intake– Caffeine can overstimulate you, preventing you from falling asleep. Thus, it’s better not to drink caffeinated drinks in the evening. You can instead try chamomile for sleep.
  • Disconnect with devices– One of the best home remedies for sleep is to keep all your devices away. Put your phone away at least 30 minutes before going to bed. It will relax your mind, helping you fall asleep faster.
  • Don’t go to bed stressed– You might have had a tiring day at work. There might be a thousand thoughts racing in your mind. But you need to calm your mind to sleep peacefully. Taking the best herbal sleep aid is not enough. Try engaging in some relaxing activity like reading or meditation.

A Sleepy Final Word

Now that you know about tons of natural sleep remedies, go and get hold of some calming herbs. After all, going to bed relaxed will ensure you wake up feeling energized. That will boost your productivity levels throughout the day.

If you don’t want to consume these herbs raw, you can take natural sleeping pills available in the market. But consult with your doctor to know if it’s safe for you.

Herbs good for sleep are the most effective natural sleep aids. Herbs like lavender and chamomile can relax you and give a night of restful sleep.

You can try chamomile for sleep. It is free of caffeine and helps reduce stress.

Valerian is one of the strongest herbs for sleep. Doctors advise not to take it during the day for its sedative properties.

Valerian root is better since it is a herbal sleep aid and 100% natural. But is melatonin natural? Melatonin is a hormone. Thus, it’s overdose can lead to severe side effects.

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Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by healh experts and journalists

Fact checked and science-backed

Medically reviewed by physicians

Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians

Disclaimer

www.sleepauthority.com is brought to you by Resident. Our company sells Nectar, DreamCloud, Awara, Level Sleep, and Home Well Designed. While we intend for this site to be an educational and useful resource for consumers interested in sleep-related topics, we also promote our family of brands – brands that we believe in – on this website. Where we have commissioned independent research and/or articles to support our content, we will state as such in the sub-heading of the article. Where we compare our brands and products against others, we will provide the review criteria as well as state our basis for choosing the “best” or “top” product in a link accompanying the comparison. Our aim is to assist consumers in choosing the best solution for getting restful and comfortable sleep and it is our belief that there is a Resident product that meets any sleeper’s needs.

Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians

Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians