Sleepless nights are something that we all must deal with from time to time. On those nights when it’s hard to wind down, it’s nice to have a list of the best herbs for sleep and insomnia.
A natural sleep remedy can be the difference between a sleepless night and a well-rested night.
Studies have shown that about one-third of the world’s population suffers from insomnia.
Lack of sleep can significantly impact one’s overall health and well-being and lead to negative health conditions.
Sleep is one of the most important aspects of human health. It impacts everything from brain function, to energy levels, physical recovery, etc… Thus, getting enough sleep, especially deep REM sleep, is crucial for health.
Table of Contents
How Do Herbs Help Sleep?
Herbs can work to support restful sleep via a few different mechanisms.
Below are the primary ways that herbs can help to benefit sleep.
- Sedative – these types of herbs work to slow down your brain activity. These sleep herbs work by increasing GABA, a chief inhibitory neurotransmitter that signals the body to prepare for sleep.
- Anxiolytic – this category of herbs works to reduce anxiety. This calming mental effect can be very beneficial for sleep, especially for those that struggle with excessive worry.
- Relaxing – these types of herbs help to relax the muscles in the body. This physically relaxing effect helps to decrease sleep latency (i.e. the time it takes to fall asleep).
- Pain Dampening – this category of herbs helps to reduce pain perception. While it’s often overlooked, physical pain is a major sleep disruptor.
Many individuals consume sleep-promoting herbs in the form of herbal tea.
We’ll list the best-in-class herbs for sleep for each of these actions below.
The Best Herbs for Sleep & Insomnia
Below are the best herbs for insomnia and overall sleep quality improvement.
1. Valerian
Valerian is one of the most widely used herbs for insomnia.
Valerian root contains phytochemicals, including valepotriates and valerenic acid, that are reported to have relaxing, sleep-inducing effects.
Valerian works as a sedative by slowing down the central nervous system. This helps to ‘wind down’ your brain and prepare your body for restful sleep.
Valerian has been studied in a number of clinical trials that sought to assess its impact on sleep. Some trials have produced amazing results, others, not so much. It appears that the dosage and form of valerian are vital for having a good experience.
That said, a meta-analysis review of 60 studies on revealed that valerian root is an effective supplement for promoting sleep.
The studies supporting Valerian can be divided into two categories: those that improved sleep quality and those that reduced sleep latency (i.e., the time it takes to fall asleep).
A clinical study looking at the impact of valerian root extract on sleep found that it worked to decrease sleep latency and significantly improve sleep quality. The researchers noted that improved sleep quality was most notable among indivduals who considered themselves poor or irregular sleepers, smokers, and people who thought they normally had long sleep latencies.
Another clinical study found that valerian root helped to increase sleep quality in individuals with mild psychophysiological insomnia.
Valerian can be taken as a tea, in tincture form, or in a capsule. Just a warning, valerian has a very strong, very particular smell that’s often compared to dirty socks. Taking a capsule may be the best route. Make sure to look for a valerian supplement that’s standardized to contain valerenic acid.
Summary:
Clinical trials show that valerian root is an effective sleep promoter. It helps to reduce sleep latency and improve quality in poor or irregular sleepers.
2. Passionflower
Passionflower is popular a herbal sleep aid due to its strong relaxing properties.
A human clinical trial demonstrated that consuming passionflower tea at night worked to improve sleep. The researchers noted that the study participants reported better overall sleep quality as well as a feeling of refreshment upon waking.
Another clinical trial looked at the effects of passionflower on individuals with insomnia. Findings revealed that a small dose of 60mg of passionflower extract could significantly increase total sleep time.
Passionflower appears to improve sleep efficiency while lowering the chance of waking up during the night.
Passionflower can be taken as a tea, in tincture form, or as an encapsulated supplement.
Summary:
Passionflower appears to be a promising natural sleep aid for improving sleep quality. However, long-term human clinical trials are needed to verify its effectiveness for insomnia.
3. Ashwagandha
Ashwagandha is an adaptogenic herb that may have the ability to improve sleep quality and reduce mild insomnia. It helps to improve sleep via its relaxing, anxiolytic properties.
In India, ashwagandha is one of the most popular herbs for sleep.
A clinical trial looked at the impact of ashwagandha on sleep and anxiety. The researchers found that it significantly improved sleep quality and reduced anxiety in individuals with insomnia. It was also noted that ashwagandha helped to reduce the amount of time it takes to fall asleep.
Another human clinical trial compared the impact of Ashwagandha on individuals with insomnia versus those with regular sleep patterns. This study found that Ashwagandha helped to improve sleep quality in both groups.
Ashwagandha is commonly used as a tincture or as an encapsulated supplement. You can also buy powdered ashwagandha and sprinkle it on your morning smoothie.
Summary:
Clinical trials show that valerian root is an effective sleep promoter. It helps to reduce sleep latency and improve quality in poor or irregular sleepers.
4. American Skullcap
Skullcap has a long history of use as a natural sleep aid and anxiolytic. In fact, skullcap is one of the best herbs for sleep as it helps to relax the body and mind.
Researchers performed a clinical trial looking at skullcap’s anxiolytic properties. The study participants who received two 100mg capsules of skullcap extract daily, showed a significant reduction in anxiety levels.
Another study was conducted to test the phytochemical compounds in skullcap and their role in binding to the serotonin-7 receptor (5-HT7 receptor). The findings of this study revealed that the flavonoids in skullcap were able to bind to the 5-HT7 receptor, which may help