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We all have trouble sleeping from time to time and if you are like me you want to find a natural solution to the problem. Herbs offer a safer alternative and fewer side affects than over the counter sleep aides. It may take you a bit of trial and error to find out which herbs and combinations work best for you. Just a word of caution, you do not want to use herbal sleep aids every day, just occasionally as you need them. Also, please take into consideration any allergies you may have. Don’t choose an herb that you may have a sensitivity to. Not all herbs are safe for children, consult your doctor or herbalist before giving any herbs to your child or yourself.

The best way to begin to solve a sleep issue is to create a bedtime ritual. Many times, this is all you need to help you get a better night’s sleep. You want to create a time to relax and unwind from the day, preparing yourself for sleep. The following are a few suggestions:

• Go to bed and get up at the same times everyday (even on the weekends).
• Avoid alcohol, caffeine and tobacco at least an hour before bed. This means chocolate too!
• Take an evening walk or sit outside and enjoy nature.
• No screens at least an hour before bed. That means no television, computers, tablets, video games, electronic books, etc. The light given off by these devices help to disrupt your sleep patterns and discourage relaxation.
• Take a nice hot bath or shower. I like to add some fragrant herbs into a reusable muslin bag and toss into my bath water or hang under my shower nozzle. It’s a great way to start relaxing.
• Read a book (not digital) or read a book to your children if you have some, journal, draw, scrapbook, work on a crossword or puzzle, etc.
• Meditate, do some easy stretching or yoga or turn the lights down low and listen to some soothing music.

If you are still having trouble sleeping after creating a relaxing sleep routine, I have listed a few herbs for you to look into. As I stated before, you may have to experiment to see which herbs work best for you. Everyone’s body is different so we get different results. Keep in mind it may take a few weeks before you start seeing the herb’s effectiveness. Again, I strongly recommend you consult your doctor before beginning any herbal regiment.

These herbs can be used in a tea, tincture, pillow sachet, bath bag, shower bag or capsules. The choice is yours. Teas are easy to make and usually a lighter dosage. If you want a more potent dose I suggest you make a tincture. If you prefer to take a capsule, you can create your own signature mixtures using herb powders (or grinding your own herb powders). Then you can easily make our own capsules with the Capsule Machine.

• Valarian (Valeriana officinalis)– This herb has been a popular sleep aid for centuries. It may help you to get to sleep faster, sleep longer and improve your sleep quality. Your body may build up to tolerance to this herb, after about three weeks it will begin to lose its effectiveness. You will need to take a break for several weeks before starting it again. You may find one of these other herbs helpful during that time.
• Hops (Humulus lupulus) – Hops has sedative properties that will help you to relax. It pairs well with Valarian.
• Magnolia Bark (Magnolia officinalis) – Magnolia bark helps to reduce the body’s cortisol levels to promote relaxation and a deep sleep. This herb is popular in Traditional Chinese Medicine and is called Hou Po.
• Lavender Lavandula angustifolia, Lavandula officinalis) – Lavender promotes calming and has a pleasant aromatic smell. It acts as a gentle tonic for the nervous system and promotes a deep sleep. This herb is widely used in teas, sachets and in cooking. Lavender essential oils are popular in aromatherapy.
• Chamomile (Matricaria recutita)– Chamomile is another herb that has been widely used as a sleep aid. It contains apidenin, which studies have shown to be a relaxant. Chamomile also helps to calm digestive issues and irritability.
• Wild Lettuce (Lactuca Virosa) – Wild lettuce promotes calmness and helps to relieve nervousness.
• Kava Kava (Piper Methysticum)– Kava promotes calmness, relaxes the body, and may enhance dreaming and communication. This herb may be best used in a tea as large therapeutic doses may cause liver damage. Consult your physician before using kava. Do not use if you have any liver issues.
• Ashwagandha (Withania somnifera)– Ashwagandha contains adaptogen properties. It helps to benefits the body’s normal hormonal levels during times of stress or anxiety. This herb helps to lower the body’s cortisol levels to promote relaxation and easy morning waking.
• Passionflower (Passiflora incarnata) – Passionflower promotes gama aminobutyric acid production in the brain which helps to decrease stress and anxiety. It calms the mind, promotes relaxation, and eases mental stress.
• Catnip (Nepeta cataria) – Catnip helps to reduce anxiety and restlessness. It relieves stress, promotes the body’s natural sleep cycles and benefits digestion. Catnip offers temporary relief of headaches & menstrual cramping.
• Lemon Balm (Melissa officinalis) – Lemon balm promotes relaxation of both the mind and body. It benefits cognitive performance, and eases anxiety and depression. Lemon Balm offers a bright lemon flavor in teas and recipes.
• St. John’s Wort (Hypericum perforatum) – St. John’s Wort is a popular herb found in many sleep aids. It helps to alleviate chronic insomnia and mild depression. Allow 2 – 3 weeks to see therapeutic benefits. St. John’s Wort is also used in Traditional Chinese Medicine and is called Quan Ye Lian Qiao.
• California Poppy (Eschscholizi Californica) – The California poppy aids in easing mild anxiety and restlessness to promote sleep and relaxation. It has analgesic properties to ease body aches and pains. As a tea it provides a very mild dose.
• Melatonin – Melatonin is a human hormone that promotes sleep. It is a popular sleep aid and pairs well with many herbs.

Below are several other herbs that are nice as add ins to teas, sachets, tinctures and capsules. They offer added taste as well as health and sleep benefiting properties.

• Rose– Rose petals and flowers add a pleasant floral flavor and promote calmness.
• Peppermint, Spearmint, Fennel, Licorice, Wintergreen – These herbs offer pleasant flavors and help ease digestive discomforts.
• Linden Flowers – Linden flowers are a natural antioxidant and promotes relaxation.
• Ginger & Turmeric – Both these herbs offer anti-inflammatory benefits to help ease body aches and pains.
• Hawthorn Berries & Leaves – Hawthorn is antioxidant rich and benefits heart health. Use caution if taking any heart medications. Consult your physician before using.
• Stevia Herb– Stevia contains powerful antioxidants and a natural sweetener.