Adaptogens are a class of herbs and mushrooms that support the body and mind in building resilience to stress.
Daily physiological and mental stress tends to have negative effects on sleep quality. Thus, many individuals have turned to adaptogens for sleep.
It is important to get enough sleep in order for your body’s biological repair processes to kick in. Research shows that getting optimal sleep not only repairs your physical body, it also increases memory consolidation, boosts immune function, and helps with waste clearance in the brain.
In this article, we will discuss the best adaptogens for sleep and reducing stress levels.
Table of Contents
Best Adaptogens for Sleep:
By regulating your body’s stress response, adaptogens can help to improve your sleep quality and quantity.
Most adaptogens can be grouped into a “stimulating” or “calming” category. These are the best types of adaptogens to use as a natural sleep aid.
The adaptogenic herbs and mushrooms mentioned below produce a healthy calm by either working to regulate cortisol levels or by reducing anxiety and/or depression.
1. Ashwagandha
Ashwagandha is the first and most well-known adaptogen for sleep.
During recent clinical research, participants with insomnia took an ashwagandha root extract and showed significant improvement in sleep onset latency (the time it takes to fall asleep). After the 10-week treatment period, a reduction in anxiety was also observed in the patients given ashwagandha.
Further, in a clinical trial with high-stress individuals, there was a significant decrease in serum cortisol levels when 250mg or 650mg of ashwagandha was administered. It should be noted that serum cortisol is the most commonly used marker for measuring and assessing stress.
In an animal study conducted in 2011, researchers found that ashwagandha may produce an anxiolytic effect similar to that of the pharmaceutical Lorazepam. Lorazepam is a benzodiazepine that is used for anxiety disorders. The study found that ashwagandha was able to decrease levels of tribulin, a marker for anxiety, after being given an anxiety-inducing agent.
Summary:
Ashwagandha is one of the best adaptogens for sleep. It’s a reseach-backed herb that works to decrease stress and improve sleep quality.
2. American Ginseng
American Ginseng, also known as Panax quinquefolius, is a unique adaptogen in that it provides calming energy. This relaxed, focused effect could be highly beneficial when dealing with poor sleep.
Along with possible mood-modifying effects, American ginseng may have the ability to decrease the release of cortisol through regulation of the HPA axis. Lowering cortisol levels can support the release of melatonin and therefore improve sleep.
In an animal study, the phytochemicals in American ginseng were studied alongside the anxiolytic compound diazepam. While ginseng and diazepam both worked to reduce anxiety, researchers noted that the ginseng group did not experience loss of motor function, thus making ginseng a potentially better candidate for anxiety.
In a second animal study, ginseng was able to mitigate anxiety in subjects that were administered methamphetamine and endured forced-swim tests.
In regards to regulating cortisol, American ginseng may efficiently affect the HPA axis, and therefore the release of cortisol causes a decrease in stress-related anxiety. When there is a decrease in cortisol, there is an increase in melatonin, increasing the likelihood of improving sleep onset latency.
Summary:
American ginseng is a calming adaptogen that may help to increase sleep by helping your body regulate stress and cortisol levels. More human clinical studies are needed to verify it’s precise effects on sleep.
3. Holy Basil
Tulsi, also known as holy basil, is a popular adaptogen for sleep. It’s native to India and highly revered for its potential as an anti-anxiety and antidepressant adaptogen. It’s thought that these calming effects can help to improve sleep quality.
Higher doses of tulsi have been known to significantly reduce anxiety and stress-related symptoms.
In a six-week trial, Ocimum Tenuiflorum (holy basil) was shown to be 39% more effective than the placebo when given to patients with stress symptoms. The extract also showed promise for reducing night-time sleep disturbances.
Having a closer look at tulsi and cortisol, a clinical study found that Ocimum sanctum, holy basil, could possibly manage stress in rats through the inhibition of cortisol.
Summary:
Tulsi holy basil appears to be an effective herb for reducing anxiety. It’s thought that this anxiolytic property can help to contribute to better sleep at night.
4. Schisandra
Schisandra berries, known as “five flavor” berries, are an adaptogen fruit that is used in herbal medicine. It is potentially responsible for decreasing anxiety, depression, and improving sleep through the reduction of cortisol levels.
Researchers found that Schisandra chinensis tincture seemed to calm and ease tension in schizophrenic participants. The participants’ mood changed after an administration of 15-25 drops of the tincture.
In a study of schizophrenic individuals, a Schisandra chinensis tincture seemingly calmed the patient’s moods and eased tension and anxiety.
In an animal study, the active lignan component of schisandra, Schisandrin B, showed promising sleep aid effects. Researchers noted that the overall sleep index improved. Examples include shorter time to fall asleep, increased total sleep time, and longer sleep duration.
Another major bioactive constituent of the schisandra berry, Gomi