From mood to immune function, hormone balance and even weight, how we sleep is fundamental to health and wellbeing. According to a Viridian sleep survey up to 95% can have trouble sleeping. Natural sleep aids in the form of herbs have been used across the world for centuries to support good sleep. Here Corin Sadler, Medical Herbalist and senior nutritionist explore the benefits of six time-honoured herbs you can use to help give you a good night’s rest.
Ashwagandha
Ashwagandha is well-known for supporting stress and anxiety, but lesser known is its ability to support sleep. As an adaptogen, this important ayurvedic herb is also a relaxing nervine tonic. By working to calm the nervous system, ashwagandhahelps increase the body’s resilience to stress, with an indirect effect on improving sleep. Long-term stress often negatively affects sleep so ashwagandha is a good herbal ally for those who feel they are under constant pressure in their lives and their sleep is suffering. Ashwagandha can be taken on an ongoing basis in this type of situation. Low mood or depression can similarly impact sleep. Long used as a tonic to increase vitality, ashwagandha is effective at lifting mood, again helping to improve sleep. Studies show it improves sleep quality, and reduces the time taken to fall asleep. It is most effective when take for at least 8 weeks. These effects stem from its active constituents the withanolides which research shows help restore neurological networks in the brain.
California poppy can promote calm and restful sleep.
California poppy
In the same family as the opium poppy, this beautiful orange flowered poppy used by Native Americans has a gentle sedative and hypnotic action, rather than a narcotic one. This helps promote restful sleep and is useful for those who find it difficult to switch off their thoughts when going to bed, helping break the cycle of looping thoughts which perpetuate anxiety driven insomnia. It helps relieve nervous tension in the muscles too and so helps both body and brain ready themselves for restorative rest.
The active constituents in California poppy influence GABA receptors to promote calm. Used in tincture form, it can be added to a cup of herbal tea like chamomile and incorporated into a bedtime wind down ritual. It has cooling and calming action that is perfect for sending you into a slumber.
Lemon balm promotes feelings of calm, making it easier to fall asleep
Lemon Balm
This commonly grown lemony-scented herb with tiny pinky-purple or white flowers has a restoring effect on the nervous system. Known as a relaxing nervine and nerve tonic, lemon balm is not directly sedative but helps promote GABA, an inhibitory neurotransmitter. This encourages feelings of calm and lemon balm is therefore an excellent remedy for supporting sleep in general. Helping reduce anxiety, feelings of stress and overwhelm, the botanical makes falling asleep easier but also improves the quality of sleep. Lemon balm can be used in tincture form but also works in combination with the amino acid L-theanine which enhances its anxiety lowering action.
Lemon balm is also good for lifting mood. Low mood is often contributory to poor sleep making lemon balm an excellent choice for supporting sleep if it is linked to mild depression.
Valerian
The root of the valerian plant has been used for more than 2,000 years as a sleep remedy. It has a characteristic pungent aroma and has a sedative effect on the nervous system. The botanical helps relieve nervous tension and anxiety, reining in an overactive sympathetic nervous system, the part of the autonomic nervous system responsible for the ‘fight or flight’ mechanism which prepares the body to react to stressors.
As a ‘hot’ herb which warms, valerian can be too stimulating and have the opposite effect for those who feel they are more manic, highly strung or agitated. In which case California poppy would be more suitable. For most people though, Valerian can be an excellent natural sleep aid. Promoting the ability to get off to sleep, it also encourages good quality sleep, and less sleep disturbance. Valerian is a good herb to choose for those whose emotional distress is affecting their sleep, giving them more tranquil and nourishing sleep.
These effects are linked to its volatile oil active constituents, also responsible for its aroma which have been shown to positively influence GABA levels.
Sustainably grown saffron is used in Viridian’s formulations.
Saffron
Used in Traditional Chinese Medicine (TCM) the highly prized stigmas from the crocus flower are one of the most expensive spices in the world. But a little goes a long way when it comes to supplementing with this impressive brightly coloured herb. Studies show using just 15-30mg daily improves measures of sleep including duration and improves overall measures for insomnia. Similar quantities also improve emotional wellbeing and have a positive effect on anxiety and stress too. It can be used for helping encourage emotional balance in women either with PMS or during perimenopause and menopause, times when women often report sleep disturbance.
These effects are linked to various natural actives including crocin which is responsible for its deep red colour and safranal which gives it its distinctive but delicate aroma.
Griffonia
Griffonia is a shrub like plant native to Africa. Historically its leaves have been used for wound healing, its leaf juice for supporting the urinary system but it is the seeds which hold the key to its increasing use for helping with sleep. The seeds are a rich source of the active constituent 5-HTP. It is this which has positive effects on the brain, as it is a building block to serotonin, the feel-good neurotransmitter, but also melatonin, the hormone the body naturally produces at dusk to help the brain and body feel sleepy. Supplementing 5-HTP has been shown to improve the amount of rapid eye movement (REM) sleep. REM sleep is vital for processing memory and pruning synapses in the brain, strengthening memory and learning ability.
The amount or hours of sleep will vary person-to-person. Slumber suffering or sleep deprivation can have an impact mood, immune function, hormone regulation, healthy weight management and mental wellness to name but a few. Fortunately, many of these sleep supporting herbs are available as supplements and can be added to a bedtime routine. For more about natural sleep aids and catering for individual needs, visit your local independent health store: www.findahealthstore.com
Author: Corin Sadler BSc, DipION, FDSc is a Medical Herbalist and Senior Nutritionist at ethical vitamin company Viridian Nutrition. She has a Degree in Clinical Herbalism, and a Diploma and Foundation Degree in Nutritional Therapy.
Viridian Nutrition, 2022. The Sleep Survey
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The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.
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