20 Natural Herbs to Help You Sleep Better

20 Natural Herbs to Help You Sleep Better 20 Natural Herbs to Help You Sleep Better

Struggling to fall asleep or stay asleep? You’re not alone. More people are turning to natural herbs instead of pills, and for good reason. 



These time-tested remedies help calm your mind, relax your body, and support better sleep. 



Keep reading to discover 20 powerful herbs that can help you sleep deeply and wake up refreshed.

Key Takeaways

  • Natural herbs are a popular choice for improving sleep without the side effects of pills.

  • Herbs like valerian root, chamomile, and lavender can help calm the nervous system and promote better rest.

  • Adaptogens like ashwagandha and rhodiola rosea reduce stress, improving sleep quality.

  • Combining herbs carefully can enhance sleep, but avoid excessive doses to prevent grogginess.

  • Methods of preparation, such as tea, tincture, or capsule, can affect how quickly herbs work.

The Science Behind Natural Herbs and sleep

If you struggle with sleep, you’re not alone, and many people are turning to natural herbs to help. 


These herbs, like valerian, hops, and melatonin, don’t just make you sleepy. They actually help your body relax by calming the brain, balancing your sleep hormones, and supporting a healthy sleep-wake cycle. That’s why they’ve become so popular for easing insomnia and restless nights.


In a 2024 review from Psychiatry Investigation, researchers looked at studies on common sleep supplements. 


They found that herbs like valerian and melatonin may improve sleep quality and help people fall asleep faster. 


The review said these herbs “could be effective in improving sleep quality and reducing insomnia symptoms,” especially because they work with the brain’s natural chemistry. 


But not all herbs are harmless, kava, for example, can cause rare side effects, and some herbs might not mix well with other medications.


Another study from 2009 found that nearly 1 in 5 adults used natural products like chamomile to sleep. 


Most of them were younger women who took care of their health in other ways too. These people often felt healthier than those who used prescription sleep meds. 


The study said, “The use of natural products as sleep aids is a common practice,” showing just how popular these remedies have become.


Natural sleep aids can be helpful, but they aren’t a cure. Everyone reacts differently, and it’s smart to talk to a doctor before trying something new, especially if you take other medications. More research will help us understand which herbs work best and how to use them safely.

Why Are Herbal Sleep Remedies Gaining Popularity?

  • Rising Demand for Natural Sleep Solutions: More people are turning to herbal remedies as a safer, more natural way to improve sleep, avoiding the side effects of synthetic sleeping pills.

  • Part of the Bigger Clean Living Movement: This shift reflects a broader wellness trend, where individuals are embracing cleaner, healthier lifestyles, herbal sleep aids naturally align with this philosophy.

  • Trusted Herbs Like Chamomile and Valerian Work: Herbal ingredients such as chamomile and valerian root are popular because they help users fall asleep faster and sleep deeper, earning real trust through consistent results.

  • Perception of Gentleness and Safety Builds Confidence: Many people feel more comfortable using herbs, believing they are gentler and safer compared to lab-created drugs.

  • Social Media Fuels Awareness and Popularity: Platforms like Instagram and TikTok amplify the herbal sleep trend by showcasing personal stories and tips, rapidly spreading awareness and boosting credibility.

20 Natural Herbs to Help You Sleep Better


Valerian Root

Valerian root helps improve sleep by calming the nervous system and increasing levels of gamma-aminobutyric acid (GABA), a brain chemical that promotes relaxation and reduces anxiety. 



This gentle sedative effect helps you fall asleep faster and enjoy deeper, more restful sleep. 



A review , of 60 studies with over 6,800 participants found that valerian root, especially when using the whole root extract, improved sleep quality and reduced anxiety without serious side effects. 



Another systematic review , of 16 clinical trials also showed valerian helped improve sleep quality, proving its role as a safe, natural sleep aid worth considering.

Chamomile

Chamomile works by gently calming the nervous system, helping to reduce anxiety and promote relaxation, two key factors that support falling asleep and staying asleep. 



A clinical trial , in Iran found that elderly people who took chamomile extract twice a day for four weeks reported significant improvements in sleep quality compared to those who didn’t. 



Supporting this, a 2023 , meta-analysis of 10 clinical trials concluded that chamomile helped people fall asleep more easily and reduced nighttime awakenings. 



In short, science confirms what tradition has long suggested, chamomile can help soothe you into a better night’s sleep.

Lavender

If you’re looking for a simple way to relax before bed, try lavender. Its calming scent helps your brain slow down, making it easier to fall into deep, peaceful sleep.



Lavender doesn’t just smell nice, it actually changes your brain waves, helping you sleep deeper and wake up feeling refreshed. 



In one study , college students who used lavender oil while practicing good sleep habits slept better in just five nights.



Another study , showed that people fell into deeper sleep and felt more energetic the next day when they slept with lavender in the room.

20 Natural Herbs to Help You Sleep Better

Passionflower

Passionflower is a gentle herb that helps your brain slow down so you can fall asleep easier.



It works by increasing a calming chemical called GABA in your brain, which helps quiet racing thoughts at bedtime. 



For example, a study in the Wiley Online Library , found that people who drank passionflower tea every night for a week slept better and felt more rested in the morning.

Lemon Balm

Lemon balm, a member of the mint family, reduces anxiety and promotes relaxation, helping you ease into sleep. It can be enjoyed as tea or taken in supplement form.

Ashwagandha

Ashwagandha is best known for helping the body manage stress, but it also plays a key role in improving sleep.



It works by calming the nervous system, lowering cortisol (the stress hormone), and enhancing brain chemicals like GABA and serotonin that promote relaxation. 



This helps you fall asleep faster and stay asleep longer. In fact, a randomized, placebo-controlled study , found that Ashwagandha root extract significantly improved sleep quality, reduced sleep onset latency, and boosted mental alertness upon waking, especially in people with insomnia.



Another review , of 23 studies confirmed that daily Ashwagandha supplements improve sleep efficiency and total sleep time.

Magnolia Bark

  • Traditional Use of Magnolia Bark in Sleep Support: Magnolia Bark has a long history in traditional Chinese medicine. It contains honokiol and magnolol, natural compounds that act as sedatives to promote relaxation and better sleep.

  • Calming Effects That Aid Sleep: The calming properties of magnolia bark help soothe the nervous system, making it easier to fall asleep and stay asleep throughout the night.

  • Additional Benefits for Menopause Symptoms: Besides aiding sleep, magnolia bark is also known to help relieve menopause-related symptoms, contributing to its reputation as a gentle, natural sleep aid.

  • Safety Precautions and Who Should Avoid Magnolia Bark: Magnolia bark may not be suitable for everyone. Pregnant women, people on sleep or anxiety medications, and individuals with kidney disease should avoid it due to potential toxicity and risk of worsening kidney problems.

Hops

Hops, commonly known for their use in beer, also have sedative effects. A cup of hops tea or a supplement can help promote better sleep. 



In fact, people have historically filled pillows with dried hops flowers to use their soothing aroma as a natural sleep aid. 



This long-standing practice highlights how hops have been trusted for generations to support relaxation and improve sleep quality .

St. John's Wort

If stress or a low mood keeps you awake at night, St. John’s Wort could help you relax and fall asleep easier. 



This herb helps balance the brain chemicals that affect your mood and stress levels, making it easier for your mind to calm down at bedtime. 



According to pharmacology , it works in a way similar to some antidepressants. In one study, researchers found that St. John’s Wort helped sleep-deprived mice feel less anxious and recover from stress damage, showing its real potential to support better sleep.

Catnip

Catnip, while famous for its effects on cats, works as a gentle sedative in humans. Many people drink catnip tea before bed to relax their muscles and calm their minds, hoping for a restful night’s sleep.



Although it’s used this way, there’s no strong  scientific  proof that it actually helps with sleep. 

California Poppy

California poppy is a mild sedative that calms the nervous system , helping with both falling and staying asleep



It’s especially beneficial for those experiencing stress-related sleep disruptions . It also contains a natural milky sap that provides mild pain-relieving and sedative effects , enhancing its ability to promote a deeper, more restful sleep .

Skullcap

Skullcap helps promote better sleep by calming the nervous system and enhancing the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that relaxes the brain and reduces anxiety. 



This calming effect prepares your body for deep, restful sleep. According to this study , skullcap root extract, rich in baicalin and baicalein, significantly improved sleep in animal models. 



When combined with romaine lettuce extract, it increased total sleep time by over 50% and boosted deep Non-Rapid Eye Movement (NREM) sleep by enhancing delta brain waves through GABAA-benzodiazepine receptor activity.

Ginseng

Ginseng helps you sleep by calming your brain and supporting natural relaxation signals, especially through something called the GABA system. 



This system tells your body it’s time to slow down and rest. Red ginseng, in particular, may help you fall asleep faster and stay asleep longer. 



A 2013 study  in the Journal of Ethnopharmacology gave people red ginseng for seven days. 



By the end of the week, they were sleeping deeper, waking up less during the night, and feeling more rested overall. 



If you’re looking for a natural herb to add to your sleep routine, ginseng could be a great place to start.

Rhodiola Rosea

Rhodiola Rosea helps you sleep better by calming your mind and lowering stress—the two biggest reasons people toss and turn at night.



It helps your body handle fatigue and keeps stress hormones like cortisol in check, so you can relax and drift off more easily. 



One study  in Nutrients (2024) looked at a sleep blend made with Rhodiola Rosea. People with mild insomnia took it every night for two weeks. 



They slept longer, woke up less during the night, and felt more refreshed in the morning. 



Even better, they didn’t deal with any major side effects. It’s a gentle, natural way to sleep deeper and feel better.

Holy Basil

  • Holy Basil Supports Stress Relief and Adrenal Health: Holy Basil, also known as Tulsi, is a revered herb in Ayurvedic medicine. It helps reduce stress and supports the adrenal glands, which are responsible for producing hormones that regulate stress response, metabolism, energy levels, and blood pressure.

  • Tulsi Tea Promotes Bedtime Relaxation: Drinking a warm cup of Tulsi tea before bed can naturally calm the mind and body, making it easier to relax and transition into restful sleep.

  • Caution for Thyroid and Blood-Thinner Users: While Tulsi has many benefits, it may lower thyroid hormone levels and affect blood clotting. If you have thyroid conditions or are taking blood-thinning medications, consult your doctor before use.

Kava Kava

If stress or anxiety keeps you tossing and turning at night, Kava Kava might be the natural fix you need. 



This herb helps calm your mind by boosting a brain chemical called GABA, which helps your body relax and fall asleep more easily.



In one study , people who took 200 mg of a special Kava extract every day for four weeks said they slept better and felt more refreshed in the morning. 



Another study  on sleep-disturbed rats found Kava helped them fall asleep faster and get deeper, more restful sleep, without the drug-like side effects.

Moringa

  • Moringa helps calm your mind so you can sleep better: While Moringa isn’t a sleep-inducing herb, it helps reduce stress and bring a sense of calm. When your mind is less anxious, it becomes easier to fall asleep peacefully.

  • Moringa lowers body inflammation that can disturb your sleep: The antioxidants in Moringa, especially anthocyanins, fight inflammation. When inflammation goes down, your body feels more relaxed and ready for restful sleep.

  • Moringa feeds your brain with nutrients that support better sleep: This herb is rich in vitamins and amino acids that support brain and nervous system health. A well-nourished brain helps maintain a healthy sleep cycle.

  • Moringa supports your body during stress to keep sleep on track: Moringa’s flavonoids not only fight stress but also support your immune system. This keeps your body strong and balanced, even during tough times, helping you sleep more soundly.

Peppermint

Peppermint can help you sleep better by calming your mind and relaxing your body. Its fresh, soothing scent makes it easier to let go of stress and unwind at the end of the day. 



When your body feels less tense and your thoughts slow down, falling asleep becomes much easier. 



In one study  published by Springer Nature in 2020, people with heart problems who inhaled peppermint oil before bed slept better than before. 



The results showed real improvements in their sleep, proving that peppermint is a simple, natural way to get better rest.

Turmeric

Turmeric may help you sleep better by calming your brain and supporting deeper rest. 



It works by blocking histamine H1 receptors, these are the same receptors that keep your brain alert and awake. 



When turmeric blocks them, it helps you fall asleep faster and stay in non-REM sleep longer. 



For example, a 2021 study  published in Molecular Nutrition & Food Research found that turmeric extract reduced the time it took mice to fall asleep and increased their non-REM sleep, working similarly to a sleep aid called doxepin, all through its effect on histamine receptors.

Ginger

Ginger does more than add flavor to your food, it can also help you sleep better. It warms up your body, calms your nerves, and helps you relax, which makes it easier to fall asleep. 



One study  found that people with chronic fatigue syndrome slept better and felt less tired and depressed after using a ginger-based therapy. 



Another study  showed that soaking your feet in warm water with ginger made them feel warmer and more relaxed before bed. If you struggle to unwind at night, ginger might be worth a try.

20 Natural Herbs to Help You Sleep Better

FAQs

Can combining multiple sleep herbs be more effective, or is it potentially harmful?

Combining multiple sleep herbs can be effective when done carefully. Herbs like valerian, chamomile, and passionflower can complement each other to enhance relaxation. However, using too many herbs can lead to excessive drowsiness or digestive issues. Always start with small doses and avoid over-relying on them. If unsure, consult a healthcare provider.

How does the method of preparation (tea, tincture, capsule) affect the efficacy of sleep herbs?

The preparation method affects how quickly and effectively sleep herbs work. Tinctures are absorbed more quickly than teas or capsules and tend to have higher bioavailability. Capsules, though convenient, may be less potent due to processing. Teas are calming but often less concentrated.

Are there any herbs from the list that can cause morning grogginess or interfere with REM sleep?

Some herbs, like valerian root, can cause grogginess if the dose is too high. Additionally, strong sedatives may impact REM sleep. It's important to start with a low dose and adjust as needed to avoid feeling unrested in the morning.

What should I consider when giving natural sleep herbs to children or elderly individuals?

Herbal remedies may not always be safe for children or elderly individuals, as their bodies may react differently. Always check if the herb is suitable for their age group and consider potential interactions with medications. Consult with a healthcare provider for safe dosages and durations of use.

Yoga Woman

Holistic Heather

Heather has been writing about holistic health and wellness practices since 2020.