6 natural herbs that can help you sleep better
If you’ve been tossing and turning, struggling to catch some quality sleep, you’re not alone.
Insomnia and sleepless nights affect around a third of adults in the UK at any given time, but there are plenty of natural remedies than are often overlooked and, quite frankly, underrated.
In fact, many experts are of the firm opinion that natural herbs can help you relax, unwind, and enjoy a peaceful night of slumber – especially if you're experiencing restless nights (however, it's worth pointing out that if your insomnia is chronic, it's important to see a doctor).
Natural remedies for sleep have been used for centuries, with various herbs effectively promoting relaxation and better rest. We ask the experts to weigh in and recommend the most effective options...
What herbs help sleep?
While the best choice depends on your needs, experts say valerian root stands out for its powerful sedative effects and proven ability to enhance sleep quality. For those struggling with anxiety-driven insomnia, passionflower and lemon balm are excellent options.
Lavender and chamomile offer gentle support, perfect for those seeking a soothing nighttime ritual.
Here’s all you need to know about how these age-old remedies could transform your bedtime routine:
Lavender: Aromatherapy’s Sleep Superhero
Lavender isn’t just a pretty plant; it’s a powerhouse for relaxation and sleep. “Placing a drop of lavender essential oil on your pillow can aid deep and restful sleep,” says Dr. Chris Etheridge, Chair of the British Herbal Medicine Association. He explains its calming scent helps reduce anxiety and stress, making it a favourite among those seeking a natural way to unwind before bed.
Sam Tamlyn, Sleep Expert and Managing Director of Shutterly Fabulous, emphasises lavender’s multifaceted effects, explaining that “it calms the nervous system and relaxes muscles.” Whether used in aromatherapy, as an essential oil or infused in teas, lavender offers gentle, effective support for better sleep.
Passionflower: Relaxation in a cup
Passionflower may be the answer for those whose racing thoughts keep them up at night.
“Passionflower is known for its anxiety-reducing properties and helps quiet the mind by boosting the activity of brain chemicals that promote relaxation,” continues Dr Etheridge. He notes that it is often paired with valerian to reduce anxiety and encourage normal sleep patterns.
Tamlyn agrees, adding that “passionflower is excellent for allowing the mind to ‘switch off’ and promoting a state of calm conducive to restful sleep.” This herb is an excellent choice for anyone battling an overactive mind at bedtime.
Hops: Sleep support for menopausal symptoms
While hops may be better known as a beer ingredient, they also have remarkable sleep-supporting properties.
Dr Etheridge highlights their effectiveness, explaining: “Hops are particularly beneficial for menopausal women, as they contain compounds with an estrogen-like activity that can reduce the frequency of night sweats and hot flashes.”
With valerian and passionflower, hops are a powerful tool for better sleep - and they're commonly found in supplements or tea form.
Lemon balm: Stress-relief specialist
Lemon balm is a lemon-scented herb from the mint family, praised for its calming effects. “Lemon balm can reduce stress-related sleep problems and improve mood,” adds medical herbalist Corin Sadler. Research shows that taking 300 mg of lemon balm twice daily for two weeks can significantly enhance sleep quality.
Tamlyn also notes that “lemon balm works exceptionally well when combined with other calming herbs, like valerian.” Whether sipped as a tea or taken as a supplement, this herb is a versatile tool for achieving better sleep.
Chamomile: A timeless remedy
Chamomile is one of the most well-known herbs for sleep, thanks to its calming effects. “Its antioxidants bind to brain receptors, helping to reduce insomnia and promote a sense of relaxation,” continues Tamlyn. Whether brewed as a tea or taken as a supplement, chamomile is a gentle yet effective option for improving sleep quality.
California Poppy: A lesser-known sleep ally
“California poppy is excellent for easing anxiety and improving overall relaxation,” Dr Etheridge says.
Studies have shown it works well alone or with other sleep-promoting herbs like valerian. If you’re looking for a natural way to wind down and enhance sleep, California poppy could be a great addition to your nighttime routine.
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