Sleep disturbances and insomnia are common challenges for many of us. The stress of a modern lifestyle makes it crucial to stay balanced by prioritizing sleep routines and self-care. We can promote restful sleep by relaxing the nervous system, nourishing the hormonal system responsible for circadian rhythms, and calming the stress response. Achieve this blissful state by incorporating herbs and a nightly wind-down routine into your wellness practice.
Disclaimer: This blog is for educational purposes only and is not a substitute for medical advice. Please consult your health care practitioner before adding any new herbs to your wellness routine.
Herbs for a Good Night’s Sleep
If you’re having trouble falling asleep and waking up well-rested, look no further! These herbal allies may help you achieve a peaceful slumber and resilient nervous system.
Hops
Herbalists often describe hops as a plant to counter intense personalities and nervous exhaustion. Hops slows us down and eases us into an easygoing state of mind. It relaxes the body into letting go, helping us achieve deep sleep (1).
Passionflower
Passionflower promotes better sleep through its action on the cerebral cortex. This is the area of the brain responsible for reasoning, thought, and perception. By helping to slow down an overactive mind, passionflower nurtures feelings of calm, allowing the body to relax into sleep (2). Learn more about passionflower here.
Skullcap
Skullcap is a potent herb that can be used for both short-term and long-term sleep troubles. It promotes a calm mind, and acts on the entire nervous system. Skullcap relaxes tense muscles, settles an overstimulated sensory system, and eases irritated mental states (3).
Find hops, passionflower and skullcap in our Feel Calm Herbal Tincture Blend, formulated to relieve nervous tension and promote deep, restful sleep.
Ashwagandha
Ashwagandha is a prized herb in Ayurveda. This gentle adaptogen softens the effects of stress, making it a choice herb for adrenal fatigue and burnout. This soothing root calms the nervous system in preparation for sleep when we’re feeling overwhelmed, wired, and exhausted (4). Learn more about ashwagandha here.
Reishi
Reishi is a potent adaptogen that offers grounding effects on the body and mind. It helps us build resilience to stress while soothing anxiety and nervous tension (5). This functional mushroom has been shown to promote sleep by positively affecting serotonin pathways within the gut microbiome (6).
Find ashwagandha and reishi in our Adapt Herbal Artisan Tea. Restore balance and get grounded with every sip of this nourishing loose-leaf tea.
Habits for a Good Night’s Sleep
Creating a nightly wind-down routine helps our brains separate day from night. It clears our mind and body of the day’s stresses and allows us to relax into sleep.
Consistency
Our bodies have a circadian rhythm that causes us to get tired a few hours before bedtime. Setting a consistent bedtime and wakeup time trains your body to naturally feel tired when it’s close to bedtime.
Herbal Support
Some of the herbs mentioned above, like skullcap and passionflower, are great for winding down. Sip on an herbal tea or take a tincture to help relax your body and mind. The nervine herbs in our Feel Calm Tincture are known to help relieve nervous tension and slow an overactive mind.
Stretch and Soothe
Yoga and breathing exercises are a great way to calm down before bedtime. Also consider taking a warm bath about an hour before you go to sleep. Your body will heat up from the water and cool down as it evaporates. This can help you feel relaxed and ready for sleep.
Avoid Electronics
The blue light that gets emitted from your electronics tricks your brain into thinking it’s daytime. Turning off your phone, tablet, and tv about an hour before bed can keep your body on track to drift off to dreamland. We recommend reading a good book in the bath instead.
Create a Sleepy Sanctuary
Part of your wind-down routine should include getting your bedroom ready. Turn the temperature down, draw the curtains, and turn on an aromatherapy diffuser with your favourite relaxing scent. Remove clutter and make getting into bed the very last thing you do.
