9 Best Herbs for Sleep

Good sleep is important for the overall health and well-being of a person. But in today’s stressful and fast-paced world, a lot of people suffer from some sort of sleep disorder.  

Statistics show that about one-third of all adults in the world experience symptoms of insomnia.

Insomnia is a type of sleep disorder wherein an individual finds it hard to fall asleep and hard to stay asleep.

And due to the lack of quality sleep, they get tired easily during the day. Insomnia also causes the person to get irritated frequently and lowers their ability to concentrate on things.

Chronic insomnia can also lead to a host of other physical and mental health issues.

If you are going through the same problem, do not worry. Natural remedies for deep sleep are available which are rooted in Ayurveda.

Named below are nine best herbs for sleep—                

1. Ashwagandha.

Though ashwagandha (Indian Ginseng) is known for providing energy and improving a person’s stamina, it also acts as a sleep aid.

How, you may ask?

Its adaptogenic properties help in creating a balance of energy during the day as well as bring about sleep at night.

Ashwagandha is not only useful in inducing sleep, it also boosts sleep quality, lengthens sleep duration and refines sleep efficiency.

This wonderful deep sleep herb reduces the time that is taken for a person to fall asleep.

What’s more?    

It enhances mental alertness after waking up.

The best time to consume ashwagandha depends on an individual as human body chemistry differs from person to person.

If one person needs to consume ashwagandha in small doses in the morning and the afternoon, another person might need to consume a large dose before bed.

It is best to consult a healthcare provider who practices ayurveda before consuming this herb on a daily basis.

2. Chamomile.

Second on the list of herbs that make you sleep instantly is Chamomile.

However, it may take a few minutes to work. You don’t literally fall asleep the moment you consume camomile, be it in the form of a capsule or tea.

There have been many studies to determine the potency of chamomile as a sleep aid. Those studies have found that chamomile very well may have a sedative effect on individuals.

Consuming chamomile before bed can also lead to relaxation and high-quality sleep. More research is needed to discover the intricacies of its effectiveness.

So far, researchers have seen that the flavonoid apigenin in chamomile flowers assists with sleep-related benefits.

3. Tulsi (Holy Basil).

Tulsi is one of the best herbs for sleep tea-making. It can easily be found all across India. Tulsi is used as a key ingredient in many Ayurvedic herbal medicines for sleep.  

Basil is native to Asia and Africa. However, these days, for its various uses, Basil is grown worldwide in warm and temperate regions.

The leaves of the tulsi plant have the ability to reduce stress. And by doing so, it can bring about a good night’s sleep.

Due to its calming effects, tulsi has been nicknamed as ‘liquid yoga’.

For good sleep, tulsi can be consumed in the form of tea. You can add a little bit of honey and ginger for flavour and added health benefits.

Fresh tulsi leaves can also be chewed without adding anything to it, for getting relief from sleep issues.      

4. Amla (Indian Gooseberry).

When it comes to natural sleep aids, Indian gooseberry (amla) is not something that comes immediately to your mind.

But in truth, amla is a good herbal remedy for sleep. Traditionally, amla has been used for the treatment of a wide range of health issues.

Be it boosting the immune system, supporting hair & skin health, curing indigestion, improving cellular function or maintaining cardiovascular health; amla is a super useful herb that can do it all.

Sleep is another aspect of a person’s health that amla helps in managing.

Various studies have shown that amla has the ability to reduce stress, make you feel calm and as a result, help you fall asleep.

5. Brahmi (Gotu Kola).

According to  ayurveda, brahmi is a wonder herb that has a host of benefits.

When used correctly and under guidance, the health benefits of brahmi can support the overall health of a person.

In fact, brahmi is so useful that in ayurveda, it has been called a ‘herb of longevity’ and also ‘a pharmacy in one herb’.

When it comes to sleep-related issues, brahmi helps by regularising the production of nitric oxide, a compound that is crucial for protecting the brain while it is sleep deprived.

Brahmi also aids in the production of GABA, which is a neurotransmitter that plays a key role in controlling a person’s stress levels, mood and sleep patterns.

In short, brahmi helps a person to achieve proper sleep.

6. Lemon Balm.

Lemon Balm is another natural remedy for sleep. It can be found in most places in North America. It is a plant that belongs to the mint family.

Like the name suggests, lemon balm has a lemony flavour. So, when you make tea out of this herb, it tastes pretty good. It can also be consumed in the form of a capsule.

Lemon balm is a nervine and a nootropic that can support brain function and help it unwind.

And it is much easier for a relaxed brain to make you fall asleep than a stressed one.    

7. Passionflower.

Passionflower is a beautiful purple-coloured flower that blooms on passion vines. This traditional herb can be found all across Eastern USA.

Passionflower has long been used for making herbal tea for sleep and relaxation.

Studies have shown that people who consume passionflower tea are able to get a good night’s sleep.

Passionflower is available as a single-herb tea as well as combined with other herbs such as lavender, lemon balm and chamomile.  

8. Lavender.

Lavender is considered to be a magic herb that has a multitude of uses.

It is so therapeutic that it is handy even in treating minor wounds, skin issues and hair loss problems.

Lavender is one of the most commonly used herbs for sleep and anxiety. When it comes to treating sleep disorders, lavender is available in various forms.

You can use it as an essential oil, a mist, a tea, a capsule or a sachet (dried-up flowers & leaves).

If you use the sachet, you would need to crush its contents or add a drop of essential oil to the sachet to release more fragrance as dried-up lavender loses some of its effectiveness over time.

Then you can place the sachet under your pillow or hang it near your pillow.

If you decide to use lavender essential oil, you can practice aroma therapy and put the oil on a diffuser.

You can also mix lavender oil with a carrier oil (almond oil or coconut oil) and apply it on your neck, forehead and wrists.

Using lavender in any form helps in achieving a calm state of mind that is ready for sleep.              

9. Valerian.

In a list of best herbs for sleep, we’ve saved the best for last. So, what is the best herbal medicine for insomnia?

Valerian is one of the herbs that is used most widely for relieving sleep-related issues.

In fact, it is so effective for sleep and anxiety disorders that it has been nicknamed as ‘nature’s valium’.

Researchers have found that valerenol and valerenic acid in valerian has the capability to increase the quantity of GABA in the nervous system.

When there is more GABA in the nervous system, it affects the body the same way as having sedatives in the body would.

In other words, it would make a person feel sleepy and allow that person to get some sleep.

GABA is a compound that acts like a chemical messenger and helps in regulating the nerve impulses in an individual’s nervous system.

The valepotriates in valerian have been found to relieve anxiety as well as depression in people.

Though most of the herbs mentioned in this blog are safe for consumption when done in moderate quantities, self-medication should not be practiced.      

It is best to visit a health care provider or consult a doctor before you choose which herbs to try for better sleep.          

Herbs for Sleep FAQs

What is the most powerful herb for sleep?

Valerian and Ashwagandha are considered to be the two most powerful herbs for sleep.

They help in bringing a good night’s sleep by influencing the neurotransmitters and reducing stress.

Chamomile, Skullcap, Magnolia Bark, California Poppy and Lemon Balm are three other herbs that are deemed to be the best sedative herbs for sleep.

Which herb is the strongest sedative?

Valerian root is thought to be the strongest natural sleep aid. In fact, Valerian plants are so potent that cats get attracted to them just like they get attracted to catnip.    

What is the strongest natural sleep remedy?

Time and again, Valerian root has proved to be the strongest natural sleep remedy.

Studies have shown that consuming about 300-600 mg of Valerian can help a person fall asleep and also, improve the quality of sleep.

It works best when the herb is taken about an hour before bed, be it in the form of a capsule or prepared as a tea.

It is advisable to consult a physician before you start consuming valerian root in any form. Self-medication is not recommended.      

Is ashwagandha good for sleep?

Yes, ashwagandha can be very good for sleep. It is known to improve sleep quality and duration, and also the time needed to fall asleep.

This potent herb has the ability to lower stress levels and alleviate anxiety— two factors that are responsible for sleep issues.

What herbs cure insomnia?

Valerian, Lavender, Ashwagandha and Chamomile are some of the best herbs for insomnia.

Keep in mind that the effectiveness of these herbs can vary depending on the health condition of an individual.

It is best to take advice from a doctor before deciding to consume any of these herbs on a daily basis; especially if you already have a physical health or mental health issue.

Which plant brings sleep?

It has been found that jasmine plants bring sleep. They give off a sweet smell. Jasmine essential oil helps a person’s mind relax and get ready for sleep.

Putting jasmine plants in the bedroom is a good way to get some quality sleep.    

How to increase deep sleep?

Herbs are just one of the elements that lead to a good night’s sleep.

Other elements that need to be paid attention to in order to achieve proper uninterrupted sleep include a high-fibre diet, regular exercise, avoiding alcohol or caffeine before bed, and pre-bedtime rituals (warm bath, combing your hair, reading etc.).

You would also need to create a cool, dark and quiet sleeping space, and a strict sleep schedule for the best sleep possible.