The Herb Stop Blog
3 Amazing Herbs for Sleep + The Research Behind Them
We all love it when we get a good night’s sleep. In fact, few things feel better than being well-rested the following day. Unfortunately, more than 70% of American adults report having insufficient sleep at least one night each month, with 11% reporting that they get inadequate sleep every night. Another study showed that 25% of American adults reported insufficient sleep at least 15 days out of every 30 days - half of the month.
It’s not hard to see why a good night’s sleep can be hard to get either. Between increasingly blurred lines between work and our personal lives, demanding lifestyles, anxiety, health problems, and the struggle to find a good sleep routine, it can seem impossible to sleep well consistently.
In both the long and short term, we know that good sleep is vital for our mental and physical health.
So, how can we improve our chances of getting a good night’s sleep? In today’s blog, we want to go over some of the best herbs for enhancing your sleep and helping you ease into a deeper sleep faster.
Valerian root is native to Europe and Asia and is frequently used as a natural treatment for depression, anxiety, menopause related insomnia, and better sleep. Valerian is also a strong source of magnesium and calcium, which can help sedate the nervous system and relax the muscles.
Multiple studies have shown that valerian root is helpful for people struggling with their sleep. In one study, 100 women between the ages of 50 and 60 struggling with sleep disorders were given a combination of valerian root and lemon balm. In contrast, the other half were given a placebo. Compared with the placebo group, the valerian group had significant improvements in sleep and reduced issues with their sleep disorder symptoms. Another study showed similar results when they gave postmenopausal women experiencing insomnia valerian extract nightly. The women who received the extract, not the placebo, reported considerable improvements in their sleep.
For use as a sleep aid, we frequently recommend trying valerian root, especially alongside lemon balm or skullcap, to many clients.
Interested in trying Valerian Root? Try these amazing products out:
- Valerian Root Extract: Our Valerian Root Extract can be taken up to four times daily. Simply add 15 to 30 to a small amount of water and drink. Many of our clients report lessened symptoms associated with anxiety, insomnia, and nervousness after use.
- Quiet Mind Capsules: For those of you that struggle with an overactive mind before bed, try our Quiet Mind Capsules! These capsules combine Valerian Root, Chamomile, Goldenseal, and more to give you a relaxing blend that will help you ease into a deep sleep.
- Sleepy Tea: A potent combination of Passion Flower, Valerian, Lavender, Skullcap, and more, this tea is an excellent supplement for those with insomnia, tension, and restlessness. We also recommend this to people who suffer from tension headaches, back pain, and muscle spasms.
- Valerian Root Capsules: For pure Valerian Root, try our Valerian Root Capsules. We recommend taking two capsules about an hour before bed.
- Good Night Sleep Oil: If you enjoy using aromatherapy before bed, this blend of Violet and Valerian helps promote relaxation, reduce muscle spasms, and ease insomnia. On top of that, it’s infused in Lavender Essential Oil!
Most of you are likely not surprised that Chamomile made our sleep herbs list. However, it’s a great standby for a reason!
Recent research compared a group of adults taking Chamomile extract nightly to a placebo group and found that the Chamomile group had significantly improved sleep during the experiment. Another study showed that most cardiovascular patients fell asleep faster after consuming Chamomile tea.
Looking to add Chamomile to your nightly routine? Try these:
- Chamomile Tea: For pure Chamomile, we recommend our delightful Chamomile tea, which promotes relaxation, reduced nervousness, and is also great for soothing the stomach and digestive system.
- Valerian and Chamomile Bath Salts: Try our luxurious bath salts for a potent combination of Chamomile and Valerian. Our bath salts combine Organic Skullcap, Valerian Extract, Chamomile, Lavender, and a variety of healthful salts to soothe your mind and body. Soak in this for 20 minutes before bed to relax your nerves and muscles.
- REM Capsules: This fantastic blend combines Chamomile, Valerian Root, and Periwinkle to help deepen your sleep. It may also enhance dreaming and help restore and deepen sleeping patterns, especially for those with sleeping disorders.
Many of us associate the smell of Lavender with relaxation. But did you know that Lavender has also been studied and shown to help with insomnia, especially for people who experience sleep disturbances, such as waking up at 2 a.m. and not being able to fall asleep?
One study showed that lavender aromatherapy was effective at helping adults struggling with sleep disturbance symptoms sleep longer and wake up less in the middle of the night. A different, 10-week study also showed that the lavender group had 14 to 24% improvements in the duration and overall quality of their sleep when compared with the placebo group!
Here are some of our most popular Lavender products for sleep:
- Deep Sleep Tea: For the ultimate combination of sleepy herbs, try this Lavender and Chamomile tea that helps leave you feeling refreshed in the morning. It may even increase oxygen levels in your system during your sleep!
- Lavender Essential Oil: Lavender Essential Oil is a must-have and has so many benefits, including being a great oil for aromatherapy before bed. It’s also traditionally used for pain relief, headaches, irritability, relaxation, and balancing.
- Vanilla & Lavender Bath Salts: A beautifully soothing option before bed. Our Vanilla & Lavender Bath Salts are ultra-relaxing - treat yourself for 20 minutes before bed and bask in these amazing salts while tiny flowers tickle your skin.
- Lavender Flower Tea: Drink on its own or add to another relaxing, caffeine-free tea for a great before bed drink!
Read our previous piece here for more information on great herbal remedies to reduce insomnia and anxiety.
Thanks for reading! We hope this piece helps you to start your year off strong and with ideas for improved sleep.
Natalie and Leilah