The Best Herbs For Sleep

Looking for the best herbs for sleep? Well you’re not alone. According to Sleep Foundation between 10 and 30% of adults deal with chronic insomnia. Even the best sleepers will have trouble from time to time. You may need a little extra help dozing off or staying there.

Even when we follow all the usual healthy advice, avoid alcohol, limit screens before bed, no afternoon caffeine, relaxing music, white noise, etc, we might still have trouble sleeping. Medications often have bad side effects and leave us drowsy in the morning or unable to even drive.

So I decided to compile a list of my favorite herbs for sleep. It’s possible you’ve tried some of these herbs, but maybe you’ll discover something new. I normally sleep pretty well and noticed over the past week I was sleeping like garbage. It’s because I haven’t been drinking my usual sleepy tea concoction. I made a cup last night and slept like a rock.

Catnip

Yes of course we’re starting with catnip (nepeta cataria) as number one on this list. I love me some Catnip tea! In my personal experience this is one of the best herbs for sleep. While I haven’t found tons of studies, in this small group it showed that a combination of catnip and lemon balm significantly improved outcomes of insomnia compared to placebo. I use it frequently, mainly for winding down before bed. It is mildly sedating and can help you get better sleep. If you’re not into drinking tea you can find it in capsules or tinctures.

I make a tea blend of various other herbs and catnip is one component. It has a pleasant taste and combines well with some of the other herbs on this list. I don’t find it makes me overly drowsy so that I can’t function. I talk more about catnip in this blog article here. It is suitable for children but not in pregnancy.

Lemon Balm

The small study I referred to brings us to our next herb I think is best for sleep, lemon balm (Melissa officinalis.) For starters, it lives up to it’s name and has a lovely lemon scent and taste. It’s a natural anti-anxiety herb and can be used any time of the day. While it won’t make you outright sleepy, it has an effect on stress and calms the nerves, which leads to better sleep. Lemon balm is not recommended for those with hypothyroidism or in pregnancy.

Ashwagandha

Ashwagandha (withania somnifera) is another herb that I would say does not make you overly sleepy but will lead to better sleep. I usually take it in the early part of the day and I always get a better night of sleep when I do. This plant is on the top of my list not just for sleep but all sorts of things. I couldn’t live without it. Ashwagandha is an adaptogen best known for it’s effect on anxiety but also helps with energy levels in a restorative way. It is a fairly well researched plant, not just for sleep. It does not taste good so I recommend a tincture or capsules. Pregnant women should not use ashwagandha.

Valerian

Valerian is probably one of the best of the best herbs for sleep. You’ve probably heard of valerian (valeriana officinalis) before since it is one of the better known herbs for insomnia and does have some supporting studies. It can be hit or miss with some people and actually have the opposite effect. For me this one does make me a little groggy the next morning so I save it for days I don’t have to be up at 6am. However it really helps me get to sleep quickly when I can’t seem to shut off, it shuts me off FAST. Last time I made the mistake of taking it when I really wanted to finish watching something and I couldn’t stay awake.

While you can definitely buy valerian tea, you probably don’t want to as it smells like my teenager’s socks. I foraged some wild valerian over the summer and it made my car stink. My suggestion is to pass on valerian tea and save the tastier herbs for that. I take it in tincture or capsule form.

Passionflower

Passionflower (passiflora incarnata) is a great herb for sleep and has shown promise in several studies. It is perfect for when you’re agitated and moody. I usually combine with other herbs when making tea and haven’t noticed any really noteworthy flavor, but I take it in tincture form as well when I want a larger dose. I use this more for anxiety, but sleep and anxiety do go hand in hand. Anxiety is probably one of the biggest causes of insomnia.

Hops

To be perfectly honest I haven’t yet used hops on it’s own but I see it as a recommended herb for sleep often in the books I read. I just want to be clear I don’t have much personal experience, but I didn’t want to leave it out. Beer is brewed with hops and is one of the reasons beer can make you sleepy, not just the alcohol. You can brew hops alone and make tea. I have seen it in tea bags at health food stores. It’s also used for indigestion so it can be particularly helpful for sleep if stomach problems keep you up at night.

Chamomile

I didn’t put this one at the top because chamomile (matricaria recutita) is one of the most commonly recommended herbs for sleep and I’m sure you’ve already heard of it. It is gentle but it really does help. Chamomile won’t knock you out, but it is soothing and will calm down restlessness and agitation. It also tastes nice so it’s one of the best choices for tea. Chamomile is a staple in our house in the evenings for just about everyone since it is fine for little ones as well. You can use loose fresh or dried flowers, or buy in tea bags. I don’t see a need for capsules with this one. Even my picky child doesn’t seem to mind it. I make him herbal ice pops or mix it with juice.

Lavender

Lavender (lavandula angustifolia) is another popular choice for relaxation, but I think most people know it in terms of aromatherapy. While yes it does smell nice and will relax you in that way, it also makes a lovely addition to your nightly cup of tea. Try combining just a little bit with chamomile, lemon balm, and catnip for the ultimate mug of hot, sleepy tea to sip on. We get these lavender chamomile probiotic teabags in bulk here.

Motherwort

Last but definitely not least, motherwort (leonurus cardiaca) is a wonderfully calming plant and one of my go-to herbs for sleep. It almost instantly rids my body of stress and shakes off an irritable mood, particularly when it’s hormone related. Motherwort is a little bitter by itself but I enjoy it in this Stop Your Wine-ing blend from Apothekary usually mixed with cranberry juice and coconut water. I also take it in tincture form. The blend is particularly nice if you tend to resort to a glass of wine to get yourself to bed. Check out this Not-So-Boozy blend book if you want an alternative.

Conclusion

This is just a sample of herbs for sleep that I personally use, there are many more! There is not a lot of scientific data to back up many of these herbs for sleep, although there is some and it’s promising.

That being said, don’t just write off personal experiences. People have had good results and have used many of these for thousands of years. Most of these herbs have multiple benefits not just limited to sleep.

Some have heart protective effects, are blood pressure lowering, antispasmodic, pain relieving, thyroid stimulating, and many other properties some of which could impact you negatively as well. Herbs can have side effects and interact with medications.

Please always research any necessary precautions or known interactions. I suggest reading up more on each individual herb before trying them. Always consult with a doctor and decide what is best for you. Not all experiences will be the same.

I’m happy to answer non-medical questions about these herbs in the comments. Most of these plants are not compatible with pregnancy.

Further reading:

• Herbal Remedies Starter Kit For Optimal Health & Vitality
• Herbal Medicine: 190 Herbs To Know And Use
• Native American Herbalism for Families: Rapidly Develop an Herbal Intuition with 100 Western Medicinal Plants and 70+ Home Remedies 
• Raised Naturally: A Parent’s Guide to Herbal Medicine From Newborn to Adolescence Step by Step
• Encyclopedia of Herbal Medicine: 550 Herbs and Remedies for Common Ailments

Where to Shop for Herbs

I grow most of my own herbs but also buy them from time to time. Most of these were extremely easy to grow with the exception of passionflower, I couldn’t even get those seeds to germinate. I even grew ashwagandha this year and I’m getting ready to harvest the roots. Below are a few sources I personally trust and have purchased from.

For growing from seed:

• Strictly Medicinal Seeds – You will find just about every medicinal plant seed in existence here. Not an affiliate link so I don’t get a commission. They are just the best if you plan on growing your own medicinal plants, especially the more obscure ones. Top quality organic seeds, high germination rates (note I did not get my poopy passionflower seeds from them) fast shipping, friendly and knowledgeable people. I can’t recommend them enough.
• Seeds Now – Great prices, smaller selection of herbs and more vegetables, but still a great shop. They have 50% off deals that change daily so you can build up a decent seed stash on very little money.

My favorite shops for dried herbs:

• Starwest Botanicals
• Mountain Rose Herbs

For supplements like capsules and commercial tinctures

iherb.com is where I get most of my general supplements and vitamins. They have every brand imaginable and great prices. Use my link for 10% off for new customers (5% existing customers.)