Do you go and go and go and only stop when you’re completely wiped? Do you just have too much to do to get to bed on time? Do you try and sleep, but can’t turn off your mind? If so, it’s time to kick insomnia in the butt. Adequate sleep is necessary for both your physical and mental well-being. Lack of sleep has been linked to weakened immunity, depression, irritability, forgetfulness, and even an increased risk for high blood pressure, heart disease, cancer, obesity, and diabetes. Though the amount of sleep a person needs varies per individual, experts advise to get between 7-9 hours per night. Less than 7 hours puts stress on your body, which causes inflammation. Inflammation can lead to major illnesses, such as cancer and heart disease.
10 Relaxing Herbs to Help You Sleep
• Ashwagandha
Grown in India and North American, Ashwagandha is an Ayurvedic herb used to help the body deal with stress. If stress is keeping you awake at night, try a supplement that contains this herb.
• Chamomile
This well-known herb is often used in teas, but can also be found as an essential oil for use in baths or applied to the skin. If taking chamomile in tea form, be sure to avoid drinking it at least 2-4 hours before bedtime, otherwise you’ll risk a full bladder call at midnight!
• Hops
Though most often associated with brewing beer, hops are also a powerful sedative. According to The Herbs Place, hops are particularly useful for treating insomnia caused by stress, anxiety, and an overactive mind. Hobs are used in many over-the-counter sleeping aids.
• Lavender
The scent of lavender calms the nervous system. Use the essential oils in a bath, diffuser, as massage oil, or simply inhale.
• Lemon Balm
A member of the mint family, lemon balm has been used since the Middle Ages to treat tension, mood disorders, insomnia, and more. Drink it as tea, or use as an essential oil.
• Magnolia Bark
The bark of the magnolia has long been used in Eastern medicine to treat a variety of disorders, including anxiety and insomnia. Look for it in capsule form, or as an extract.
• Passionflower
Passionflower is often considered the herb of choice as a natural sleep aid. It promotes a restful, relaxing sleep without grogginess or other side effects. It is also not addictive.
• Skullcap
Take orally or use as an essential oil to treat insomnia related to tension, exhaustion, depression, or stress.
• St. John’s Wort
St. John’s Wort is a popular herb used to treat a variety of disorders including depression and insomnia. The plant grows naturally throughout much of the world, especially in northern California, southern Oregon, and Colorado. The flowers and leaves can be dried and ground into a power to form supplements. It can also be found in tea, and as an essential oil.
• Valerian
Backed by strong clinical studies, Valerian has been proven to significantly improve sleep quality, and latency—the amount of time it takes to fall asleep. Valerian has been used for centuries, and is considered a safe alternative to prescription sleep aids.
Before taking any herbs or herbal supplements, please consult your doctor.
How-to Turn Off the Mind
If your mind starts racing the minute your head hits the pillow, the following tips will help you quiet your thoughts and fall asleep.
• Stop
You’re probably thinking about something that’s causing anxiety. Stop. Focus on something happy and positive.
• Write it Down
Write down what’s on your mind, and what’s bothering you, an hour or two before bedtime. Work it out then, not when you’re trying to fall asleep.
• Stretch
Try gentle stretches or yoga before hitting the sack. Working the tension out of your body can also help put your mind at ease.
• Breathe
Take a deep breath, and let it out slowly. Focus on breathing in and out, and nothing else.
• Count Sheep
When all else fails, count sheep. When your mind is busy watching those creatures jump a fence, it won’t have time to think about everything else in your life.
General Tips
• Keep the temperature in your room cooler. 65 degrees or less is optimum for sleeping.
• Wear light, comfortable clothing that doesn’t restrict your movement at night.
• Don’t drink caffeine at least 6 hours before bedtime
• Don’t eat at least 4 hours before bedtime.
• Eliminate light. If a streetlight shines in your window, buy heavy drapes, for example.
• Buy a new mattress. If you’re uncomfortable, how are you to sleep?
• Try to stick to a set bedtime and wake time.
