Herbs and Sleep

Herbs for Sleep

Increases in stress, fast-paced lifestyles and environmental changes such as devices, more people are faced with sleep disturbances and find it harder to relax and unwind. Millions of people experience difficulty falling or staying asleep.

Herbs have been used for centuries to promote relaxation and support healthy sleep patterns. Today, many of these traditional remedies are being studied for their calming effects on the body and mind.

Why sleep matters

Good sleep is the foundation of health and wellbeing, it plays a vital role in brain function, physical health and cellular repair.

Common sleep challenges include difficulty falling asleep, waking during the night, or feeling unrefreshed in the morning. Sleep can be impacted by environmental and lifestyle factors as well as stress, mental health, medical conditions, certain medications, shift work, hormonal changes and nutrient deficiencies. Poor sleep can result in fatigue, decreased focus and productivity, changes in mood, immune function and long-term health impacts.

How herbs can help

Herbs have been used to aid sleep for centuries in many practices such as Western Herbal Medicine, Ayurveda and Traditional Chinese Medicine. Herbal support is typically more gentle and works best when used consistently over time as part of your nighttime routine.

There are different routes to help sleep with herbs, depending on the root cause of the sleep disturbance. Certain herbs support sleep by working with the body’s neural systems. They can encourage relaxation by calming the nervous system, help to reduce stress or anxious thoughts, support a more restful sleep and consistent sleep cycle.

Popular Herbs for Sleep

Magnesium Bisglycinate

Magnesium is an essential mineral involved in relaxation, nervous system balance, and normal muscle function. Magnesium is often chosen as part of an evening routine by those who feel physically tense, restless, or unable to fully unwind before bed. Rather than acting as a sedative, it is commonly used to help create the conditions for calmer, more restorative sleep.

Chamomile (Matricaria chamomilla)

A classic bedtime favourite, chamomile has been used for centuries in evening teas and calming rituals. Gentle and familiar, it is often chosen to help promote relaxation and prepare the body for rest.

Ashwagandha (Withania somnifera)

As an adaptogenic herb, ashwagandha is commonly known for its ability to help the body adapt to physical and mental stress. Since ongoing stress is one of the most common barriers to quality sleep, ashwagandha is frequently included in evening wellness routines to help quiet a busy mind and support deeper, more consistent rest over time.

Reishi (Ganoderma lucidum)

Known as the “mushroom of immortality” in traditional wellness practices, reishi has been valued for centuries as a symbol of balance, resilience, and long-term wellbeing. Today it is widely used in modern wellness routines to help support the body’s response to stress and encourage a greater sense of calm. Because stress and overstimulation can interfere with quality sleep, reishi is often chosen as part of an evening ritual to help unwind, settle the nervous system, and prepare for more restorative rest.

Lavender (Lavandula angustifolia)

Lavender is well known for its distinctive and soothing natural aroma, it is commonly associated with calm, comfort, sleep and relaxation. Often chosen as part of a wind-down routine, lavender may help ease tension, quiet the senses, and signal to the body that it is time to rest.

Cannabidiol (CBD)

“Research indicates that CBD helps regulate the body’s Sleep-Wake cycle as well as providing a reduction in anxiety symptoms which suggests it could have a long-term role in helping with a variety of sleep disorders.” Professor Mike Barnes, Consultant Neurologist

Passionflower (Passiflora incarnata)

As a gentle sedative, passionflower is used to aid sleep, especially where sleep is affected by racing thoughts, anxiety and nervous exhaustion. Passionflower is thought to support sleep by increasing GABA activity in the brain, GABA is a calming neurotransmitter which can aid in quietening the mind and reducing nervous tension. In this way it is used for people who feel ‘wired but tired’, helping support a smoother transition into sleep.

Valerian (Valeriana officinalis)

Valerian root is one of the most established traditional herbs for sleep and has been used for centuries as a medicinal herb. It is often used by those struggling with overthinking and overstimulation who find it difficult to settle at night. Often chosen by those looking for deeper, more restful sleep.

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How to Use Herbs Safely

Always buy from a trusted source to ensure product quality.

If you are pregnant, breastfeeding, taking medication, or have a medical condition, consult a healthcare professional before use.

Working with a medical herbalist can identify the root causes of your sleep disturbances and get tailored recommendations to suit you.

Best Ways to Take Sleep Herbs

Take it as a tea, capsule or tincture 1 hour before bed as part of your bedtime routine.

Creating a Sleep Routine

Regular Exercise in the daytime - especially outside and in nature

Maintain regular sleep/wake times

Reduce screen exposure before bed

Limit caffeine and alcohol intake