Getting a good night’s sleep is incredibly important for our bodies to function properly. Surprisingly, sleeping is how we spend about one-third of our lives.
However, for various reasons, one might face difficulty sleeping properly. Not getting enough sleep can mess with your daily routine.
The good news is that many natural herbs can help you get a better night’s rest. These herbs have soothing effects that can promote more restful sleep.
Keep reading to explore how adding these natural remedies can make a difference and help you sleep soundly!
8 Natural Herbs To Help Improve Your Sleep
- Valerian root
Valerian root, a herb known for aiding sleep, comes from a purple flower with a thick green stalk, native to Europe and Asia.
Early research suggests that valerian root acts as a sedative, promoting sleep by activating GABA-A receptors in the brain, which helps people fall asleep faster and longer.
Valerian root is also good for sleeping problems due to its calming effects. Which ultimately helps with stress and prevents the brain from staying awake, leading to sleeplessness.
You can take valerian root as a tablet, extract, or tea. Possible side effects include:
- Feeling mentally slow or sleepy
- Upset stomach
- Headaches
- Dizziness
- Chamomile
If you enjoy herbal tea, chances are you’ve tried chamomile. Those light yellow flowers can be found in almost every tea section.
While opinions on chamomile’s sleep benefits might differ, some research suggests it might help you fall asleep faster so you wake up less during the night. One study even found that a 400 mg chamomile tablet worked similarly to medications used for sleeplessness and strain.
It’s worth noting that taking chamomile in pill form might have different results than drinking the tea. But for many people, the tea is soothing and relaxing for a good night’s sleep.
Chamomile can be taken in various forms, like tablets, extracts, and tea. Side effects are uncommon but might include:
- Allergic reactions
- Dizziness
- Nausea
Additionally, chamomile is a useful herbal remedy because it can ease stomach problems and reduce strain.
- Lavender
Lavender is quite popular for promoting sleep and has been loved for its pleasant aroma and relaxing properties for a long time now. Originating in Europe, the lovely scent of its purple flowers has always been cherished at home.
While many people believe lavender helps with relaxation, there’s still limited research on its effects on sleep.
A small study with college students suggested that inhaling lavender, along with practicing good sleep habits (like having a consistent bedtime routine and a comfortable sleep environment), might help those who have trouble sleeping. However, it’s not clear if the benefits came more from the lavender or the improved sleep habits.
Research shows that taking lavender orally, such as in teas or supplements, could help with sleep, but more long-term studies are needed to confirm this.
Lavender can be used in various forms: tablets, extracts, teas, or scented sprays and oils. It’s generally safe, but a few people might experience side effects like:
- Skin irritation from oils
- Constipation
- Diarrhea
- Kava
Kava is sometimes suggested to help with strain-related sleep problems, but most of the research on its effects comes from studies on animals.
One small and older study found that people had better sleep after taking kava for 14 days. However, the study used a “quality of sleep” questionnaire that was very subjective, and even those who took a placebo reported noticeable improvements in their sleep.
Even when used for a short time, kava may cause several side effects, such as:
- Indigestion
- Numbness in the mouth
- Rashes
- Headaches
- Drowsiness
It’s important to know that the FDA has warned about the risk of severe liver damage from kava supplements.
Additionally, kava can interact with other medications and is not recommended for people with liver problems. Always consult with a healthcare provider before starting any new supplement.
- Magnesium
Magnesium is known to help you relax naturally. Some studies suggest that taking magnesium supplements might help with sleep problems, such as sleeplessness.
Another study found that people who consumed more magnesium through diet and supplements tended to sleep better and longer.
To boost your magnesium intake, try adding these foods to your meals:
- Pumpkin and chia seeds
- Almonds, cashews, and peanuts
- Spinach
- Soymilk
- Black beans
Magnesium supplements come in different types, such as magnesium oxide, citrate, glycinate, and chloride. If you take too much, you might experience side effects like:
- Stomach cramps
- Feeling sick
- Vomiting
- Diarrhea
Before you start taking a magnesium supplement, talking to a healthcare provider is a good idea. They can help you choose the right magnesium type to improve your rest time.
- Kratom
Kratom may prove to be helpful for sleep if you choose the right Bedrock Kratom strains and vein colors. Here’s a quick guide on how to pick the best Kratom for a good night’s rest.
- White Kratom is very stimulating and unlikely to help with sleep. It may even worsen sleep issues.
- Green Kratom is mildly stimulating but can aid sleep in low doses. Starting with red Kratom and then trying green strains like Green Malay, Borneo, or Thai can be effective.
- Red Kratom is the best for promoting sleep. It contains high levels of central nervous system depressants and low levels of stimulants, making it very relaxing.
The right Kratom dose depends on several factors, including Bedrock Kratom vein color, dosage amount, alkaloid richness, general health, body mass index, metabolism, and other substances you use. Here are some general guidelines:
- 1-3 grams: Low dose
- 4-5 grams: Moderate dose
- 6-7 grams: High dose
For insomnia relief, many find 4 grams of high-quality red Kratom, such as Red Maeng Da or Borneo, effective. Take it before bed to allow it time to digest, and it will help you feel calm and peaceful as you drift off.
- Cannabidiol
Cannabidiol (CBD) is a key ingredient found in cannabis, specifically from the hemp plant. Unlike THC, another compound in cannabis, CBD doesn’t get you high when used on its own.
Early studies suggest that CBD might help with insomnia, though research is still ongoing, and results have been mixed. More studies are needed to clearly understand how CBD affects sleep.
Potential side effects of CBD include:
- Dry mouth
- Diarrhea
- Reduced appetite
- Drowsiness
- Fatigue
CBD can also interact with other medications, such as blood thinners, so it’s important to be cautious. We still don’t fully know the long-term effects of regular CBD use.
- Passionflower
Next is passionflower, also known as passiflora. This vine has bright purple flowers. Drinking it as tea might help you sleep better and feel less anxious, but it hasn’t been studied much yet.
One study on animals found that passionflower might help you sleep deeply but could also reduce REM sleep and make you less awake. Although it seems promising as a sleep aid, more research is needed.
California poppy is available in tablets and tea. It can have similar side effects to magnolia bark, including:
- Unsteady movements
- Drowsiness
- Confusion
Ranking the Top Best Herbs for Improving Sleep
Here’s how we rank the top 3 best herbs for sleeping issues based on their effects and how quickly they act.
| Herb | Effectiveness for Sleep | Reason for Ranking |
| Magnesium | ★★★★☆ | Strong scientific evidence supports its role in improving sleep quality and duration. |
| Lavender | ★★★☆☆ | Moderate scientific evidence; some studies show benefits for sleep and relaxation, but more research is needed. |
| Kratom | ★★☆☆☆ | Limited scientific evidence, unreliable reports and some preliminary studies suggest benefits, but more solid research is necessary. |
But remember that everyone has unique preferences, and what works for one might not work for the other. So, whatever herb you choose, be cautious, start slow, and always consult with a professional.
Bottom Line
If you’re having trouble sleeping, you can try several natural remedies. Some of these are backed by research, while others have mixed results.
Herbal teas and supplements are often used for sleep problems, but research does not strongly support their effectiveness.
Before using herbs to improve sleep, you must try yoga, limit your screen time, limit your afternoon naps, and add magnesium-rich foods to your routine.
Keep exploring the different herbs mentioned above, and you’ll end up finding what works best for you.