I feel like many of my patients have trouble sleeping. I make sure we talk about the importance of a cave-like sleep environment: as dark as possible, cool, maybe with a slight breeze moving the air.
We discuss turning off overhead lights an hour before bed and putting away the doom-scrolling devices. I also make a point to mention that while a glass of wine might seem relaxing, it often leads to less restful sleep by disrupting REM cycles.
We talk about getting out into bright daylight in the morning to fully wake up the brain and signal the pineal gland to stop producing melatonin so it’s ready to make it again that night. And sometimes, in addition to all of the above, we talk about herbs that can help with sleep.
Here are a few that are commonly found in herbal sleep aids, and why.
Ashwagandha (Withania somnifera)
Ashwagandha is having a moment. In most of my reference books, it’s not even considered part of insomnia treatment. It’s a relaxing adaptogen, helping support the body’s stress response and, over time, regulate sleep cycles. I was trained to use it in people who are very depleted and weak. The part of the plant used is the root, which has a woodsy-sweet smell.
California Poppy (Eschscholzia californica)
The pretty orange flower you see along the roadside in springtime around here is the state flower and a cousin of the opium poppy. From that fact alone, you can probably guess it’s considered a sedative, though it is non-addictive. In herbal medicine, the entire plant is used, including the roots when the poppy is in its green seed pod stage. It has a mildly bitter taste and, in addition to being a gentle sedative, is helpful for pain and spasms. It’s often used in children’s formulas to treat colic. It is contraindicated in pregnancy due to the presence of cryptopine, a uterine-stimulating alkaloid.
Hops (Humulus lupulus)
This is the same hops used to make beer. Traditionally, it’s been used to treat insomnia related to worry or anxiety, and making pillows filled with hops used to be quite common. The oils released can act through the olfactory (smell) pathways to calm the central nervous system. When taken internally, such as in a capsule or tea, it acts as a sedative and can also help with indigestion. The part used is the strobile, the cone-like fruiting portion of the plant.
Lavender (Lavandula angustifolia)
Did you know lavender is part of the mint family? So is lemon balm, below. The flower is the part used in herbal medicine, and it’s a good antispasmodic in addition to being relaxing. Like hops, placing it in a pillow can be helpful. It’s especially useful for people whose anxiety and racing thoughts keep them awake. Taking lavender internally (as a capsule or tea) is contraindicated in pregnancy unless under the care of a trained herbal practitioner.
Lemon Balm (Melissa officinalis)
A favorite of bees, lemon balm is commonly found in gardens and landscaping. It has a lemon scent and mint-like leaves. The stems, leaves, and flowers are all used medicinally. It’s helpful in cases of anxiety and restlessness contributing to insomnia, and it can also support digestion. It may interfere with thyroid hormone production, so it’s contraindicated in people with hypothyroidism.
Passionflower (Passiflora incarnata)
The beautiful flower is the part used medicinally. Like lavender and hops, it’s helpful for nervous tension. It’s very gentle and is frequently included in formulas for children and the elderly. It can also be used during the daytime because it’s not strongly sedating, it’s more calming than anything. According to legend, it was named for its ability to inspire spiritual love energy, fostering a greater sense of compassion for ourselves and others. However, it is contraindicated in pregnancy due to compounds that may stimulate the uterus.
Valerian (Valeriana officinalis)
Valerian root smells like stinky gym socks. There, I said it. It’s a great herb, but definitely one you may want in capsule form. Valerian has been shown to improve overall sleep quality, shorten the time it takes to fall asleep, and reduce nighttime awakenings. It’s non-addictive and doesn’t typically cause next-day grogginess. This herb got my husband through his master’s thesis so he could sleep. Occasionally, though, people have the opposite reaction and find it stimulating. It should not be used with other sedating medications, so consulting a trained herbal practitioner is important. It’s also not recommended for long-term use.
Ask any herbal practitioner and they’ll have a handful of other favorites, but these are some of the most commonly found herbs in commercially available sleep products today.
Sleep touches so much of how you feel day to day: your mood, your immune system, your ability to think clearly and heal. If you’ve tried the basics and are still struggling, it may be time to look at herbal support as part of your overall approach.
As with any supplement, it’s worth working with a trained practitioner, especially if you’re pregnant, taking medications, or managing a thyroid or other chronic condition.
Feel free to reach out; I’d love to help you figure out what works for you.
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Dr. Jennifer Potter, ND
Naturopathic Doctor San Jose
408-356-1364
Dr. Jennifer Potter, ND provides natural healthcare solutions for families and individuals, focusing on perimenopause/menopause, autoimmune conditions, fatigue, and immune support. She is deeply committed to her patient’s well being, prioritizes patient education and combines natural and conventional therapies to deliver personalized care. Outside of her practice, she enjoys time with her two kids, reading fiction, and crocheting.
