Five Herbs for Sleep Issues

Promote Health Sleep with Herbs

Herbs for Sleep
Herbs for Sleep

Herbs for sleep may be just what you need. In the United States, about 70% of adults report poor sleep at least one night a month. 11% report poor sleep every night. Sleep issues affect 50-70 million people in the US. A lot of people are suffering. Lack of sleep causes poor health. People with sleep issues can often be tired, experience more anxiety, are unable to process stress as well, and so much more. We all know what a fantastic night’s sleep can do for us, so left’s connect ourselves to dreamland, and these are some great helps to help. These five herbs for sleep issues will help get your nights back on track

My first suggestion is also a food. 

Oats (Avena Sativa) 

Oats are so great for promoting sleep. They nourish the nervous system. This use allows the body to prime itself for sleep when the time comes. Eating oats as food is a great option. You can also have oats in the form of a tea or tincture for bedtime.

Oats contain tryptophan, an amino-acid the brain transforms into serotonin, which relaxes the body before falling asleep. The brain needs tryptophan to make serotonin, so it is essential to get enough of it for good sleep. 

When it comes to getting a night of good sleep, less stress means more sleep. Oats have vitamin B1, also known as “the anti-stress vitamin.” Vitamin B1 can help fortify the immune system, enhancing the body’s capacity to cope with stressful circumstances.

A study found that oats are high in melatonin. Melatonin makes people feel tired. It helps them fall asleep. Our bodies produce melatonin, but the same research suggests that melatonin production increases in childhood and slows down in adulthood. Consuming melatonin from oats is a healthy and efficient way to make up for this reduction.

Melatonin users report waking up fewer times during the night. Research has shown that disrupted sleep can significantly harm clear thinking, making it challenging to complete tasks at work or school. Disrupted sleep can also lead to feelings of irritability and depression.

You can eat oats in oatmeal, oatcakes, oat bread, oat tincture, and oat infusion. Often I suggest a bowl of oatmeal to clients who like a small snack before bed.

Valerian (Valeriana officinalis)

Valerian the first herbs suggested for sleep, very often. Why? Because it works. It is excellent for people when they are traveling or having a hectic and busy day. It can help settle the mind and slow it down to promote excellent sleep. 

Valerian root comprises of a variety of compounds that may promote sleep and decrease anxiety.

These compounds are valerenic acid, isovaleric acid, and antioxidants.

Valerian has received recognition for its interaction with gamma-aminobutyric acid (GABA), a chemical messenger that helps control nerve impulses in the brain and nervous system.

Researchers have shown that decreased GABA levels are linked to acute and chronic stress. They cause anxiety and low-quality sleep. 

Valerian works well in an acute restless state and as a remedy for regular sleep recalibration.

Most use Valerian as a tincture about a half hour before bed. If a client has ADD/ADHD, they find that Valerian can make them more awake and active. Since Valerian is called nature’s valium, tell clients not to take it, and drive or operate heavy machinery.

Passionflower (Passiflora incarnata)

Passionflower is used to promote healthy sleep. This herb is useful for restlessness, wakefulness, and interrupted sleep. It is helpful for clients who are sleep-deprived or exhausted. The plant can be used to make herbal remedies. The stems and leaves seem to have the highest amount of beneficial chemical activity.

Passionflower works to ease stress and anxiety and helps to promote healthy sleep. Passionflower increases sleep times for clients. Some clients use passionflower for insomnia, stress, attention deficit-hyperactivity disorder (ADHD), pain, headaches, sore muscles, and many other conditions.

Passionflower contains quercetin and kaempferol. These are mood enhancers. They are known for reducing stress hormones in the body. Passionflower contains the flavone chrysin, that has anxiolytic effects comparable to those of benzodiazepines.

Clients can take Passionflower as a tincture or infusion before bed. Many people love this herb for sleep.

Hops (Humulus lupulus)

Hops are one of the two genera in the Cannabaceae family; the other is marijuana (Cannabis sativa). This herb for sleep is a bitter and a sedative. Hops buds contain the resinous lupulin. Hops are rich in flavonoids. You will find hops in antibiotic, antifungal, and antioxidant, as well as pain-relieving formulas. Hops are used for anxiety, restlessness, and sleep disturbances. It is a quick and useful remedy for muscle cramps, anxiety or panic attack, or insomnia due to pain.

Valerian and Hops are combined because of their superb effectiveness. They have a synergistic result in the management of sleep disorders. These two together work in a way that is comparable to the efficiency of the benzodiazepines. Valerian and hops extract works to offset caffeine-induced wakefulness before sleep.

Clients can use Hops as an infusion or tincture before bed. Clients should not use and then operate machinery, drive, etc..

Lemon Balm (Melissa officinalis)

Lemon Balm is great. It has been used for sleep for many years. History has a long recorded use of lemon balm. I think part of it is due to its amazing small and gorgeous lemony taste. It is also a great choice for children. The tea is lovely and children often love it.

Lemon Balm has a naturally relaxing effect on the body. It is great for stress and anxiety and works to promote good sleep. It is one of the most popular herbs for sleep issues.

Lemon balm is great for anti-anxiety and relaxation/stress reduction effects. Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter in the central nervous system. Lemon balm naturally increases your levels of the neurotransmitter GABA by inhibiting the enzyme GABA transaminase. This herb for sleep has a positive effect on overall mood, including reduced levels of anxiety. Lemon balm also contains Rosmarinic acid, which has an antidepressant result on the brain.

You can take back control of your sleep with these five herbs for sleep issues.


Meng, Xiao et al. “Dietary Sources and Bioactivities of Melatonin.” Nutrients vol. 9,4 367. 7 Apr. 2017, doi:10.3390/nu9040367

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