Insomnia & Sleep Aids

Herbs can work to support restful sleep via a few different mechanisms.

Below are the primary ways that herbs can help to benefit sleep.

• Sedative – these types of herbs work to slow down  your brain activity. These sleep herbs work by increasing GABA, a chief  inhibitory neurotransmitter that signals the body to prepare for sleep.
• Anxiolytic – this category of herbs works to reduce  anxiety. This calming mental effect can be very beneficial for sleep,  especially for those that struggle with excessive worry.
• Relaxing – these types of herbs help to relax the  muscles in the body. This physically relaxing effect helps to decrease  sleep latency (i.e. the time it takes to fall asleep).
• Pain Dampening – this category of herbs helps to  reduce pain perception. While it’s often overlooked, physical pain is a  major sleep disruptor.

Many individuals consume sleep-promoting herbs in the form of herbal tea.

We’ll list the best-in-class herbs for sleep for each of these actions below.

Below are the best herbs for insomnia and overall sleep quality improvement.

Valerian is one of the most widely used herbs for insomnia.

Valerian root contains phytochemicals, including valepotriates and valerenic acid, that are reported to have relaxing, sleep-inducing effects.

Valerian works as a sedative by slowing down the central nervous  system. This helps to ‘wind down’ your brain and prepare your body for  restful sleep.

Valerian has been studied in a number of clinical trials that sought  to assess its impact on sleep. Some trials have produced amazing  results, others, not so much. It appears that the dosage and form of  valerian are vital for having a good experience.

That said, a meta-analysis review of 60 studies on revealed that valerian root is an effective supplement for promoting sleep.

The studies supporting Valerian can be divided into two categories:  those that improved sleep quality and those that reduced sleep latency  (i.e., the time it takes to fall asleep).

A clinical study looking at the impact of valerian root extract on sleep found that it  worked to decrease sleep latency and significantly improve sleep  quality. The researchers noted that improved sleep quality was most  notable among indivduals who considered themselves poor or irregular  sleepers, smokers, and people who thought they normally had long sleep  latencies.

Another clinical study found that valerian root helped to increase sleep quality in individuals with mild psychophysiological insomnia.

Valerian can be taken as a tea, in tincture form, or in a capsule.  Just a warning, valerian has a very strong, very particular smell that’s  often compared to dirty socks. Taking a capsule may be the best route.  Make sure to look for a valerian supplement that’s standardized to  contain valerenic acid.

Summary:
Clinical trials show that valerian root is an effective sleep  promoter. It helps to reduce sleep latency and improve quality in poor  or irregular sleepers.

Passionflower is popular a herbal sleep aid due to its strong relaxing properties.

A human clinical trial demonstrated  that consuming passionflower tea at night worked to improve sleep. The  researchers noted that the study participants reported better overall  sleep quality as well as a feeling of refreshment upon waking.

Another clinical trial looked  at the effects of passionflower on individuals with insomnia. Findings  revealed that a small dose of 60mg of passionflower extract could  significantly increase total sleep time.

Passionflower appears to improve sleep efficiency while lowering the chance of waking up during the night.

Passionflower can be taken as a tea, in tincture form, or as an encapsulated supplement.

Summary:
Passionflower appears to be a promising natural sleep aid for  improving sleep quality. However, long-term human clinical trials are  needed to verify its effectiveness for insomnia.

Ashwagandha is an adaptogenic herb that may have the ability to improve sleep  quality and reduce mild insomnia. It helps to improve sleep via its  relaxing, anxiolytic properties.

In India, ashwagandha is one of the most popular herbs for sleep.

A clinical trial looked at the impact of ashwagandha on sleep and anxiety. The  researchers found that it significantly improved sleep quality and  reduced anxiety in individuals with insomnia. It was also noted that  ashwagandha helped to reduce the amount of time it takes to fall asleep.

Another human clinical trial compared the impact of Ashwagandha on individuals with insomnia versus  those with regular sleep patterns. This study found that Ashwagandha  helped to improve sleep quality in both groups.

Ashwagandha is commonly used as a tincture or as an encapsulated  supplement. You can also buy powdered ashwagandha and sprinkle it on  your morning smoothie.