Are there really herbs for insomnia that will help you sleep? Can herbs help you fall asleep quickly and stay asleep? What about waking up in the middle of the night if you have to go pee (aka nocturia) can herbs help you fall back asleep?

The answer is a resounding yes.

At first I didn’t think vitamins or minerals (much less herbs) would help with being able to sleep deeper.

Then when I tried some, they really worked.

People know that it’s pretty common to fall asleep after eating turkey at a Thanksgiving dinner because of the tryptophan which converts to melatonin like this…

Turkey → Tryptophan → 5-Hydroxytryptophan (5-HTP) → Serotonin → N-Acetylserotonin → Melatonin

As an aside if you take melatonin for your sleep (which I do) please make sure you’re taking it correctly, other wise it will not work.

It’s also pretty common for people to fall asleep after having multiple glasses of wine (I don’t recommend that by the way) or from taking cannabis.

So the idea of taking herbs for insomnia is not something we think is weird, only if you’ve been completely indoctrinated by the medical industrial complex to believe that only drugs and pharmaceutical medications can solve complex health issues.

I side with nature.

I side with God.

Before we begin it’s important to get a good definition of what an herb actually is. Many people think they’re just plants or botanical flower extracts or ground up powders of plants.

What Exactly is an Herb?

Here are a few definitions of what an herb is….

“In the botanical sense, an “herb” is an herbaceous plant that lacks a woody stem and dies to the ground each winter. Another definition describes herbs as any plant or plant part that has historically been used for culinary or fragrance purposes.”

Herb – “any plant with leaves, seeds, or flowers used for flavoring, food, medicine, or perfume. “bundles of dried herbs”

Botany – “any seed-bearing plant that does not have a woody stem and dies down to the ground after flowering.
“the banana plant is the world’s largest herb”

“a plant or plant part valued for its medicinal, savory, or aromatic qualities. planted parsley, basil, and rosemary in her herb garden.”

I like the Wikipedia definition the best…

“Herbs generally refers to the leafy green or flowering parts of a plant (either fresh or dried), while spices are usually dried and produced from other parts of the plant, including seeds, bark, roots and fruits.”

So let’s explore the herbal kingdom for a bit and see which herbs for insomnia really can help you sleep.

Valerian Root

Valerian root aka valeriana officinalis oddly enough goes back 2,000 years when people were  using it for insomnia and nervous system conditions in ancient Greece and Rome. It has the ability to calm the system down quite effectively which is why I love it.

People used to use it for anxiety, restlessness and insomnia. It’s crazy that doctors will not tell you about valerian root these days. It seems to work by increasing levels of GABA (gamma-aminobutyric acid) in  your brain within 30 minutes of taking it. It’s my “go to”  herb for insomnia. GABA is a neurotransmitter that helps relaxation and in some studies reduces the amount of time it takes you to fall asleep at night.

Usually people take it as a tea but I prefer a capsule form because I take it before bed and I don’t want to drink a lot of liquid just before I go to sleep. Usually herbalists will recommend 300 to 600 mg of valerian extract, usually taken 30 minutes to two hours before you put the head down. It could interact with drugs so check with your doctor first.

• “Valerian root was associated with an improvement in sleep latency and overall sleep quality in multiple clinical trials.” – Study
• “The combination of valerian and hops significantly improved sleep quality in patients with mild insomnia.” – Study

Here’s the one I take.

Chamomile

Chamomile aka Matricaria recutita, is pretty well known around ancient cultures (and in modern times as well) as a strong herb for insomnia and anxiety as well. I’ll switch between chamomile and valerian root to give my body a break.

The use of chamomile as an herb for insomnia goes back to Egypt (what doesn’t?) and has been used for centuries all across Europe and central and south America. What I dig about chamomile is that it has high levels of apigenin which is an antioxidant that will bind to certain receptors in your brain, which allows you to “let go” and let yourself drift off to never never land. I find it particularly helpful if valerian doesn’t work or my body gets used to it.

People take it as a tea but again I like capsules before bed so I don’t pee at night. If you don’t like capsule you can get it in tincture form too. If you get the tea version you’ll want to steep the dried flowers in hot water for about 10 minutes to let the medicine infuse into the water.

• “Chamomile has demonstrated a modest but significant effect on sleep quality, making it a valuable remedy for insomnia.” – Study
• “Postnatal women reported improved sleep quality after consuming chamomile extract for a period of two weeks.” – Study

Here’s the capsules I like.

Lavender

Lavender aka Lavandula angustifolia again like the others before have been used for thousands of years going back to ancient Rome and Greece. We have lost our way in our modern culture. But I digress…

Most ancient cultures would use lavender is way to promote relaxation and alleviate anxiety before bed. It also smells great too. For me I’ve noticed a feeling of calmness and relaxation after about 15 minutes of taking it.

I don’t like the essential oil as much (unless it’s in a diffuser) but it does have high levels of linalool and linalyl acetate which have shown in some papers to have sedative effects, which might help with feeling restless or calming down the energy you might get from a “second wind” from staying up too late at night.

You can diffuse the essential oil or even put a few drops in your magnesium bath before bed. I like that use of it. Make sure your bathroom has red lights in it otherwise you’ll be suppressing melatonin which counteracts the lavender.

People also take lavender in tea, capsule or tincture form along with the essential oil. I like the essential oil the best because you can breathe it through a diffuser or have it running in your bedroom while you fall asleep.

Make sure your diffuser doesn’t have lights on it if you have it in your bedroom. These lights can prevent melatonin from being released. If it does have lights on it, you can cover them up with these, which is what I do.

• “Lavender essential oil has been found to improve overall sleep quality and promote deep sleep.” – Study
• “Patients with ischemic heart disease experienced better sleep quality following aromatherapy with lavender.” – Study

Here’s the one I like

Passionflower

Passion flower aka Passiflora incarnata, like all the other has a super long history as an herb for insomnia, anxiety and nervous disorders. Mostly it was used by Native American tribes but of course European settlers started using it in the 16th century. Passionflower helps you relax and fall asleep quicker.

It works by increasing GABA in your brain, just like valerian. This reduces your “active mind” so you can turn your brain off and fall asleep.

Like most herbs for insomnia, passionflower can be used in a tea, tincture or capsule form. Since I take them before bed, I like tincture and capsule form so I don’t have to drink a lot of liquid before I go to sleep.

If you make the tea, you’ll usually steep two teaspoons of dried passionflower in 8 ounces of hot water for about 10 minutes. I used to do this but capsules work best for me these days. I take mine  20 to 30 minutes before bed for pretty good results.

• “Passionflower was effective in reducing anxiety levels and improving sleep in patients with generalized anxiety disorder.” – Study
• “The review highlights the potential of passionflower in improving sleep quality and reducing insomnia symptoms.” – Study

Here’s the kind I use.

Lemon Balm

Lemon balm aka Melissa officinalis, goes back over 2,000 years where ancient Greeks and folks in the Middle Ages in Euroe would use it to reduce stress and anxiety for sleep. Noticing a trend here? It seems like every ancient culture would use herbs for insomnia and yet today, we take medications and don’t even know these herbs exist. 🙁

It is an aromatic herb in the mint family so it has rosmarinic acid in it that can have slightly sedative effects on most people. I’ve heard people using it along with other herbs for insomnia like valerian and chamomile to enhance its effects a bit. I’ve never combined lemon balm with other herbs for sleep but people tell me it seems to work a bit better.

Like all the other herbs you can take lemon balm in tea, tincture or capsule form. If you’re on thyroid medication you may want to talk with an herbalist or naturopathic doctor before trying out lemon balm.

• “Participants taking lemon balm reported significant improvements in sleep latency and overall sleep satisfaction.” – Study
• “Lemon balm was found to reduce stress-related insomnia, contributing to better sleep quality.” – Study

Here’s the one I like

Ashwagandha

Ashwagandha aka Withania somnifera unlike the other herbs for insomnia in this article goes back 3,000 years not 2,000. Woohoo! It dates back to India in Ayurvedic medicine. Some herbalists believe it can be linked to longevity, health and vitality.

Ashwagandha is known as an adaptogen which means it regulates your immune system whether it’s too high or too low. It also seems to help you manage stress which is great for our modern stressful world. What’s interesting about ashwagandha as an herb for insomnia is that it contains withanolides, which have been shown to reduce your cortisol levels which is a hormone your adrenal gland produces in response to stress. You want your cortisol to spike around 6am not 3am.

Ashwagandha can be used in powder form (I use it in my coffee or smoothies), tincture, capsule and tea. I’ve made and taken all of them. I’m a huge fan of this herb for insomnia.

People typically recommend taking 300 to 500mg of the standardized extract once or twice a day. I’ll add some of the powder to my coffee in the morning or my smoothie during the day. Then I’ll take either a tincture or capsule an hour before bed.

• “Ashwagandha supplementation led to a significant improvement in sleep quality and a reduction in sleep onset latency.” – Study
• “Ashwagandha showed a positive effect on sleep duration and quality, especially in individuals with insomnia.” – Study

Here’s the one I use.

Hops

Hops aka Humulus lupulus, has been used as an herb for insomnia and other sleep disorders going back to ancient European folk medicine. Yes this is the same hops you’re thinking of when brewing beer. It was later found out that these hops would help people with anxiety, restlessness and even insomnia. I don’t recommend just drinking beer before bed though for many reasons I’ll write about later. But I will say that alcohol is the worst food you can eat before bed.

What’s interesting about hops and I didn’t know this before is that they contain something called humulone and lupulone which some studies seem to indicate interact favorably with the neurotransmitters in your brain that can help you relax before bed.

People will use hops many times in combination with valerian for sleep. I’ve never combined the two but I hear from friends that it does help calm the system down.

Hops can be found in tincture form, in capsules and tea. Normally around 300 to 500mg taken an hour before you go to sleep, does the trick. People also use hops in aromatherapy in essential oil form and inhaled to promote sleep. If you have hormone issues, ask your doc about taking hops for insomnia.

• “Hops extract was effective in improving sleep parameters and reducing the time it takes to fall asleep.” – Study
• “The combination of hops and valerian was associated with significant improvements in sleep quality and duration.” – Study

Here’s the one I recommend.

Magnolia Bark

Magnolia bark aka Magnolia officinalis was used mostly in ancient or traditional Chinese medicine (aka TCM) to again help with anxiety, improve relaxation and help with many types of sleep disorders including insomnia.

It comes from the bark of the magnolia tree (duh!) which has activated compounds in it which are honokiol and magnolol. These compound are known to help with calming and sedating the body and mind. To be honest I haven’t noticed much difference with this particular herb for insomnia. But maybe I didn’t take it long enough or in the right concentrations. I might give it a try again to see if it helps. I last took magnolia bark 10 years ago!

It also modulates multiple neurotransmitters in the brain, not just GABA which is pretty cool.

It comes in capsule, tea and tincture form. I took it in tincture form maybe this time I’ll try the capsules. Normally 200 to 400mg taken in the evening seems to help. I probably took mine in the day.

• “Magnolia bark extract was shown to improve sleep efficiency and reduce sleep disturbances in individuals with mild sleep disorders.” – Study
• “Magnolia officinalis has been traditionally used to alleviate anxiety and promote restful sleep.” – Study

Here’s one you can try.

California Poppy

California poppy aka Eschscholzia californica was used mostly by Native American tribes as a natural remedy for anxiety, pain and insomnia going back thousands of years. It’s not as potent as its relative the opium poppy and therefore not really addictive.

The California poppy plant has alkaloids like protopine and cryptopine which may reduce anxiety and help with nervousness and tension. This can help you to fall asleep a little easier at night.

You can consume it as a tea, tincture or capsule which I really like. The normal dose is about 200 to 500mg taken an hour or so before bed. People have told me when they combine it with other herbs for insomnia like valerian and passionflower it has a stronger effect. I’ve never combine these herbs before so I don’t know for sure. If you do combine them, try to notice any benefits.

If you’re pregnant or nursing a little one, make sure to check with your herbalist or naturopathic doctor to be sure!

• “The use of California poppy resulted in a significant reduction in insomnia symptoms and improved sleep quality.” – Study
• “Eschscholzia californica has been identified as a potential treatment for sleep disorders, particularly insomnia.” – Study

Here’s a good one.

Jujube

Jujube aka Ziziphus jujuba is know as the Chines date and has been used in TCM for thousands of years as a natural herb for insomnia but also for anxiety and digestive issues. Jujube is a fruit and the seeds have these great compounds called saponins and flavonoids which by themselves have a sedative effect which can calm your nervous system, promoting deeper sleep.

It seems to nourish the blood of your body and soothe your mind according to TCM. This could really help if your mind just won’t turn off when your head hits the pillow.

Normally it’s a dried fruit but it also comes in teas or capsules. I like taking around 500 to 1000mg of it one hour before bed. Sometimes they’ll combine it with other herbs for insomnia like licorice root or magnolia bark.

• “Ziziphus jujuba was found to significantly improve sleep quality and reduce insomnia symptoms in the study participants.” – Study
• “Ziziphus jujuba has been traditionally used in Chinese medicine for its sedative properties and effectiveness in treating insomnia.” – Study

Here’s the one I like.

Skullcap

Skullcap aka Scutellaria lateriflora has been used mostly for centuries in traditional herbal medicine in good old North America because it seems to calm your nervous system. Native American tribes used it historically for stress, anxiety and even insomnia.

Skullcap has flavonoids like baicalin and scutellariin which can promote deep relaxation and help with nervous tension in your body. Not good when you’re trying to fall asleep.  It also modulates GABA which I like a lot.

It can be consumed as a tea, tincture or capsule like most herbs for insomnia. I’ll take around 200 to 500mg 1 hour before bed. It also works synergistically with passionflower and valerian root.

• “Skullcap was effective in promoting relaxation and improving sleep quality in individuals with mild anxiety.” – Study
• “The review supports the use of Skullcap for reducing anxiety and improving sleep in those suffering from insomnia.” – Study

Here’s the one I use.

St. John’s Wort

St. John’s Wort aka Hypericum perforatum goes back once again to ancient Greece. It was used for nervous system disorders, mood imbalances and more recently as a pretty effective sleep aid. I’ve heard people using it for depression and insomnia too.

It has active compounds in it like hypericin and hyperforin which can help increase neurotransmitters in the brain like serotonin, helping your mood before bed.

You can find it in capsule, tablet or tincture form. Generally I’ll take 300 to 600mg one to three times per day. Sometimes I’ll just take 800mg an hour before bed and that seems to help my sleep a well. If you’re on birth control, blood thinners or antidepressants talk with your herbalist or natural doctor about taking it.

• “St. John’s Wort showed positive effects on sleep quality, particularly in individuals with mild to moderate insomnia.” – Study
• “St. John’s Wort has been effective in improving sleep in individuals suffering from depression-related insomnia.” – Study

Here’s the one I like.

Ginseng

Ginseng aka Panax ginseng comes from traditional Chinese medicine and has been used for thousands of years to help with vitality, enhancing energy and overall health and well being. Even though it has stimulating effects, ginseng has been noted by herbalists to help the body adapt to stress and as such improve overall sleep quality. If you’re stressed out of your mind, ginseng is the insomnia herb you want to look at.

The active ingredient in ginseng is called ginsenoside (pretty creative right?) and it like the other herbs for insomnia help manage neurotransmitters in your brain which helps you to relax.

It can be consumed in capsule, tablet, tincture, powder and tea form. I like either capsule or tincture the best. Normally I’ll take around 200 to 400 mg twice per day, although it has been a few years since I’ve last taken it. Since in some people it could have a stimulating effect I’d recommend taking it no later than 3 or 4pm, assuming you go to bed around 9 or 10pm.

If you have high blood pressure or diabetes make sure to talk with your doc about it.

• “Panax ginseng was found to improve sleep quality and reduce the severity of insomnia in the participants.” – Study
• “The systematic review highlights ginseng’s role in improving sleep quality and reducing stress-related sleep disturbances.” – Study

Here’s the one I like.

Saffron

Saffron aka Crocus sativus has been used for over 1,000 years mostly in the Middle East and Asia. The biggest benefit of this herb is that it helps regulate and enhance mood more effectively (in my experience) than any others. As such it also helps with sleep.

It’s a spice that comes from the stigmas of the saffron flower. The bioactive compound of saffron is called crocin and safranal which can help as an antidepressant helping with sedation. As a result of that it helps regulate serotonin levels in your brain.

Most people take saffron in very small amounts either in capsule or supplement form. I only recommend 15 to 30mg per day. I like to use it around sunset and then use another herb for insomnia right before bed.

If you’re pregnant or on medications talk with your herbalist about taking it.

• “Saffron was shown to significantly improve sleep quality and reduce insomnia severity in the study population.” – Study
• “The meta-analysis demonstrated that saffron is effective in enhancing sleep quality and reducing insomnia symptoms.” – Study

Here’s my favorite.

Kava

Kava aka Piper methysticum has been used for centuries in the South Pacific Islands. I traveled to Tonga in 2001 and had a kava ceremony in the evening and I slept like a log that night. It does have calming and sedative effects on your nervous system. It’s a root that contains compounds called kavalactones which can help reduce anxiety, ease muscle tension (think restless leg syndrome) which can help promote restful sleep. I definitely noticed this the night I tried kava!

It seems to be effective for stress related sleep disorders. Who’s not stressed these days?

Normally it’s consumed as a beverage from the powdered down kava root. It looks like dirty water and I drank mine out of a wooden bowl. It didn’t taste bad but it wasn’t that great either. It also comes in capsule, tincture and extract forms.

You’re going to want to look for doses of 70 to 250 mg of kavalactones taken one to two times per day. I don’t take kava on a regular basis but when I do it seems to help. It’s not a “tonic” (something like Chaga or Reishi which can be taken daily for the rest of your life) and if taken too often can adversely effect your liver function. So just be aware of that.

• “Kava was effective in reducing anxiety and improving sleep quality in patients with anxiety-related insomnia.” – Study
• “The systematic review supports the use of kava as a safe and effective treatment for insomnia, particularly in cases related to anxiety.” – Study

Here’s a good one.

Conclusion

Generally I love taking herbs for insomnia not because I have sleep issues anymore but I love herbalism and trying new things. I’ll normally buy one of these herbs and take it for a month or so. Then I’ll let a few weeks go by and repeat it with another herb. So generally I’m taking herbs on a regular basis that promote sleep and overall sleep quality. I like to test new things like herbs, mushrooms, supplements, vitamins and minerals to see how they can improve my sleep.

Questions:

1. Have you taken any of these herbs for insomnia?
2. If so, what did you notice?
3. How long did you take them?

Comment below!