I hope you enjoy this post on herbs for sleep! These herbs range in benefits from sleep quality to falling asleep, to even helping you stay asleep throughout the night. This is not medical advice, nor should it replace medical advice. This post contains affiliate links.

PMS Insomnia

Do you have a hard time sleeping each night? Is a restful sleep something that does not come easy to you? Do you struggle with staying asleep throughout the night?

If so, you’re not alone. Anywhere from 50-70 million US adults experience a sleeping disorder, which is concerning considering how important sleep is to our health.

Instead of reaching for medication, you may want to give herbal supplements a try first. There are a variety of herbs for sleep that not only help improve your sleep quality but help you fall asleep faster and help you achieve a good night’s sleep each night.

I’ve experimented with a lot of different herbal supplements in my battle with getting a good night’s sleep. From essential oils to herbs, to melatonin and even prescription sleep aids, I feel like I’ve tried it all.

Aside from adding herbs to my nighttime routine, I implemented a variety of other habits to help boost my sleep. Some of these included limiting electronics the hour before bed, limiting blue light exposure throughout the day, winding down with a book, taking CBD, and more. I have a blog post in the works on this as well.

I’ve found that the more structure around my evening, the easier I fall asleep and the higher my sleep quality is. Definitely consider incorporating some of these techniques into your day-to-day as well.

Where Should You Begin with Herbal Supplements?

There are dozens and dozens of herbs that can help you fall asleep better and sleep deeper each night. Unfortunately, sleep disorders are extremely common these days, but fortunately, that means there are a lot of herbs for sleep that can help with a variety of sleep disorders.

For me, I personally found chamomile tea, valerian root, skullcap, lavender oil, passionflower, and a few others to be most helpful with my insomnia, and the ones I actually formulated into a bend for Symbi. That said, don’t restrict yourself to only looking into these herbs.

There are many more out there that you can find. A good place to get started would be checking out one of the books I listed in one of my recent posts “8 Books On Herbal Medicine To Get You Started On Your Healing Journey.”

7 Herbs to Help You Fall Asleep Quick and Improve Sleep Quality ↓↓↓

tea for sleep

Chamomile Flower for Sleep

Not only does chamomile taste good and naturally relax your body, but studies show that it can lessen anxiety as well as depression. Like many herbs, there is a greater connection between long-term use and the benefits that come with the plant.

In a 2016 study, researchers at the University of Pennsylvania school of medicine conducted a study on the long-term use of chamomile and its impacts on anxiety. From 2010 to 2015 these researchers studied 93 anxiety patients. In this group, 46 were given chamomile and 47 were given a placebo. Ultimately the chamomile group had 40% fewer anxiety relapses. It’s also important to note that anxiety relapses occurred every 6.3 weeks for the placebo group and 11.4 weeks for the chamomile group.

Interested in trying Chamomile? You can buy it here.

You can also order in bulk using my affiliate link from Mountain Rose Herbs here.

Valerian Root for Sleep

I once referred to valerian root as the herbal Xanax and it made my doctor laugh so that was good. But honestly – it really is. I have been taking valerian root for both sleep and anxiety for years and recommend it for both.

According to Mental Health Daily, “valerian root likely induces an anxiolytic effect via binding to a subtype of GABA receptors known as ‘GABAA’ receptors.” In easy to understand language, studies have shown that valerian root can work to increase GABA levels throughout the brain, which alone can mitigate anxiety. This can be helpful if you are struggling to get a good night’s sleep, or as far as dealing with sleep deprivation.

Here is a great option of valerian root that you can get straight from Amazon. If you want valerian root in supplement form, try this! You can also order in bulk using my affiliate link from Mountain Rose Herbs here.

Skullcap herb for Sleep

Skullcap is one of my personal favorite herbs. It treats everything from high blood pressure to premenstrual syndrome to headaches, and more. It works as a muscle spasm nerve tonic and tissue rejuvenator, which has been helpful for me on many levels.

There are also numerous, impressive studies that have been done on skullcap. One study, in particular, used a double-blind human study to test the anxiety-related benefits of skullcap. The study, which included 15 women and 4 men, “demonstrated noteworthy anxiolytic effects.” In a separate 2014 study, they found that skullcap increased overall mood without a decrease in energy in healthy individuals.

These natural anti-anxiety benefits can help those with anxiety-driven insomnia reach better sleep at night and improve sleep deprivation.

Also, side note. This natural herb has been used for centuries by Native American nations like the Cherokee and Iroquois to stimulate delayed menstruation. The herb has a variety of benefits, aside from aiding in sleep, but it’s also important to know of other side effects before taking.

If you want to buy Skullcap to try out and not in bulk, check out this brand. You can also order in bulk using my affiliate link from Mountain Rose Herbs here.

Damiana Leaf for Insomnia

Damiana Leaf can be extremely under-rated when it comes to sleep.Damiana leaf has anxiolytic and sedative properties due to the presence of apigenin in the plant. Long used by the Aztecs, Mayans, and Guaycura, the herb has worked as an aphrodisiac, but also as an aid for anxiety, depression, digestive problems, and menstrual irregularities.

I buy my herbs in massive bulk orders, but this is a great place to buy damiana leaf from.

You can also order in bulk using my affiliate link from Mountain Rose Herbs here.

Ashwagandha Herb for Sleep

Ashwagandha is one of the most “mainstream” herbs and for good reason. It’s an excellent defense against both anxiety and stress.

One research study reported that the herb regulated chemical signaling in the nervous system by actually blocking the stress pathway in rat brains. Many controlled human studies have also shown that it reduces stress and anxiety symptoms.

In one CRAZY 60-day study, 64 people who were diagnosed with chronic stress were observed. One group supplemented with ashwagandha, the other given a placebo. The group that took the ashwagandha saw a 69% reduction in both anxiety and insomnia, with only 11% in the placebo group.

Not only is ashwagandha good for anxiety, but it is also helpful in decreasing cortisol (stress hormone) levels. According to Healthline: “In one study in chronically stressed adults, those who supplemented with ashwagandha had significantly greater reductions in cortisol, compared with the control group. Those taking the highest dose experienced a 30% reduction, on average.”

If you are struggling with sleep deprivation, falling asleep at night, or you just want better sleep, adding this to your day-to-day could be helpful. For me, the calming effect helps my overall nervous system relax, which in turn helps me reach better sleep and more restful sleep each night. Sleep disorders are a serious thing, and finding natural herbal remedies can truly help you sleep better and stay asleep each night.

This is a great Ashwagandha tea here. You can also take it in supplement form, I recommend this brand.

You can also order in bulk using my affiliate link from Mountain Rose Herbs here.

Holy Basil to Help with Sleep

I feel like I say this about too many herbs, but if I could only take one right now it would most likely be Holy Basil. This green, leafy plant comes from India and carries a variety of potent benefits. Holy Basil, also know as “Tulsi”, which translates to “the incomparable one,” can help with things like anxiety, eczema, sleep, and even bronchitis.

If your insomnia is triggered by anxiety (even if it’s low grade) adding holy basil to a tea before bed can be a great help. The herb works to help imrpove your cortisol levels (stress hormone) which will naturally lead to an increased state of calmness.

Here is a great option of Holy Basil that you can get straight from Amazon. I also know people that like to take Holy Basil in liquid form, this is a great brand if you are one of them.

You can also order in bulk using my affiliate link from Mountain Rose Herbs here.

Passionflower for Insomnia

Passionflower is one of the most popular herbs when it comes to natural sleep remedies. It’s a plant with powerful sedative properties, often compared to benzodiazepine. The plant helps de-stress your body due to its nerve-relaxing flavonoids, which also may help with overall anxiety as well.

Passionflower is usually paired with other herbs as well – think ashwagandha, lavender, or valerian. There is a range of studies and research that have been done on passionflower and its relation to sleep disorders. Feel free to check out a cool one here.

Here is a great supplement option of passionflower that you can get straight from Amazon. You can also order passionflower in bulk using my affiliate link from Mountain Rose Herbs here.

FAQ About Herbs for Sleep

Every week I get questions on herbs for sleep, how to take them, what works best, how to improve sleep quality, etc. I compiled a few of the most popular below so that you can use them as a reference.

What is the Most Effective Natural Sleep Aid?

When it comes to improving sleep quality or improving your ability to fall asleep (sleep latency), there are different herbs for sleep and natural sleep aids you can utilize. Aside from the herbs mentioned above, some other items that can help you sleep include:

  • essential oil (love lavender oil)
  • melatonin (I try to do things to increase natural melatonin production throughout the day)
  • exercises to decrease anxiety
  • herbal extracts / supplements

There are copious amounts of options when it comes to dietary supplements for good sleep. I always suggest doing research first, then try one or two out at a time to find what works best for your body!

What is the Strongest Herbal Sedative? What is the Best Herbal Medicine for Insomnia?

Again, I am unable to name one specific herb that is the strongest sleep aid. When it comes to herbal supplements, it comes down to your bio-individuality and finds what works best for you. While something like Schisandra promotes sleep latency, ashwagandha promotes a long-term aid and stress relief, and while melatonin can help with short-term issues, there are long-term issues with taking it as well.

Personally, I’ve had a lot of success with valerian. Valerian is a powerful root

What Herbs Induce Sleep?

Just to summarize the above herbs and a few others, some herbs for sleep include:

  • valerian root
  • chamomile tea
  • lavender
  • passionflower
  • lemongrass
  • lemon balm
  • skullcap
  • hawthorn
  • ashwagandha
  • and more!

Should You Take Herbs in Supplement Form or Tea Form?

When it comes to choosing a herbal supplement, it’s important to keep in mind that this can come down to preference. If you are a big tea drinker, then having a cup of tea before bedtime might be best for helping you get a good night’s sleep. If you don’t like tea and prefer capsules, then taking a supplement in capsule form, or even in tincture form may work better. Essential oils are another option, but they are not as potent as herbs or herbal extracts as natural sleep aids. I’m not saying adding essential oil won’t help, just that actually consuming herbs are more powerful in providing you with better sleep.

What to Consider Before Choosing Herbs for Sleep:

It is always important to remember that despite the fact that herbs are natural remedies, there are side effects that can come with them, especially if you are taking pharmaceutical medications. While the herbs for sleep mentioned above can be helpful in improving things like sleep deprivation, providing a more restful sleep, and even helping with insomnia, they can also come with side effects.

While these herbs can help improve a variety of issues, keep in mind that there can be issues between herbal remedies and medications. For instance, if you are taking a blood thinner, make sure you are not supplementing with an herb that also thins your blood. This is a common overlap when it comes to pharmaceuticals. If you take sleeping medication, make sure that you consult your doctor before adding in other relaxant herbs like valerian root, lavender oil, melatonin, etc.

I hope this post was helpful and helped introduce you to the benefits of herbal remedies for insomnia. After hundreds of requests, I finally launched Drink Symbi, my herbal tea brand. We currently have four different blends, Harmony Cycle, Liver Support, Anxi-tea, and Sweet Dreams tea.

Feel free to shoot me an email or a message on Instagram if you have any questions. Also, I recently joined TikTok and I’m obsessed with making videos. So if you’re on the platform, feel free to check it out.

xx Linds

P.S. If you’re interested in learning more about herbal tea — check out other popular posts on herbs here: