How to Improve Sleep Naturally with Herbs

Herbal Remedies for Better Sleep

If your bedtime routine involves staring at the ceiling, counting imaginary sheep, or mentally replaying that awkward thing you said five years ago — you’re not alone. We’ve all been there, and let’s be honest, it’s frustrating. But don’t worry, because nature has some gentle helpers that can ease you into a restful slumber without the need for synthetic sleep aids.

Herbs have been trusted for centuries to support sleep and relaxation. Below, I’ll share some of my favourite herbs for better sleep (and some extra perks they bring to the table). With these natural remedies, a good night’s sleep could be just a cup of tea away!

Valerian (Valeriana Officinalis)

Valerian is like a big “shh” for your brain when it’s working overtime. Often referred to as "nature’s Valium," valerian helps quiet the mental chatter, making it easier to fall asleep naturally.

It works by increasing levels of GABA, a calming neurotransmitter that tells your brain, “It’s okay, you can relax now.”Studies show that valerian can improve sleep quality and reduce the time it takes to drift off, especially if stress is keeping you awake.

• How to use: Valerian root tea or tincture is best taken about 60 minutes before bed. If the smell (let’s just say “earthy”) isn’t your thing, tinctures or capsules are a more neutral option.

• Extra benefit: Valerian can also help with general relaxation during the day, especially if you’re feeling frazzled.

Melissa (Melissa officinalis)

Also known as lemon balm, melissa is the herb equivalent of a cosy blanket. Its fresh citrus scent is instantly calming, and it’s wonderful for soothing an anxious or racing mind.

Not only does melissa support better sleep, but it’s also great for digestion, which is a bonus if your stomach tends to grumble or feel unsettled at night. It’s particularly helpful if your sleeplessness is linked to stress or tension.

• How to use: Brew a calming tea with lemon balm or mix it with other relaxing herbs like chamomile or lavender.

• Extra benefit: Lemon balm can support cognitive function and focus during the day — great if you want a clear mind without the jitters of caffeine.

Passionflower (Passiflora incarnata)

If your mind is like a hamster on a wheel when you’re trying to sleep, passionflower is here to help. It’s brilliant for calming circular thoughts and promoting deeper, uninterrupted sleep.

Passionflower works by gently increasing GABA levels in the brain, encouraging relaxation and helping you feel less tense. It’s particularly useful if you’re prone to waking up in the middle of the night and struggling to fall back asleep.

• How to use: Sip on passionflower tea or take it as a tincture about an hour before bed.

• Extra benefit: Passionflower is also known for reducing mild anxiety, making it a great herb to have on hand for stressful days.

Hops (Humulus lupulus)

While most of us know hops as an ingredient in beer, it’s also a powerful herbal sedative. Hops are brilliant for calming restlessness, making them ideal if you toss and turn at night.

Hops are often paired with valerian for a natural remedy that helps you fall asleep faster and stay asleep longer. Research has shown that hops can also reduce mild anxiety, adding another layer of support for your nighttime routine. Hops is a bitter tonic and can be also used for digestive problems associated with nervous tension and stress.

Caution of use for those with depression.

• How to use: Hops has a bitter taste, so it’s best blended with sweeter herbs like chamomile or lemon balm or liquorice. It is best taken in a blended tincture.

• Extra benefit: It’s great for supporting overall relaxation, whether at bedtime or when you just need to unwind. It's helpful in nervous digestive problems.

Tips for Better Sleep

While these herbs are fantastic sleep allies, pairing them with good sleep hygiene can make a big difference:

• Stick to a routine: Going to bed and waking up at the same time helps regulate your body clock.

• Limit screens: Blue light can interfere with melatonin production, so try swapping Netflix for a book.

• Create a calm space: Keep your bedroom cool, dark, and peaceful to encourage better sleep.

Sleep doesn’t have to feel like a struggle. By incorporating these herbs into your routine, you can take a gentle, natural approach to achieving better rest. Sweet dreams!