As a naturopath specializing in fatigue, hormones, and gut health, I've witnessed the profound impact that sleep quality has on my patient’s lives. In our fast-paced world, where stress and distractions are endless, achieving restful sleep needs to be a priority. Over the years I have used herbal medicine as a gentle, soothing and easy way to improve our sleep without the need for melatonin and stronger sleep medications.
Lets dive into 4 of my favourite sleep herbs – which can be used as teas, tinctures, essential oils and in supplement form!
1. Passionflower (Passiflora incarnata)
Passionflower has a long history of traditional use as a calming herb. Modern research supports these traditional uses, demonstrating passionflower's ability to increase levels of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and reduces anxiety. Studies have also shown that passionflower can improve sleep quality by extending the duration of deep sleep stages.
2. Lavender (Lavandula angustifolia)
Lavender's soothing aroma is familiar as a popular scent in aromatherapy products and sleep aids. Research suggests that lavender before bedtime can improve sleep quality, increase time spent in deep sleep, and reduce daytime sleepiness. Lavender's calming effects are believed to be attributed to its ability to modulate the activity of the autonomic nervous system, promoting a state of relaxation conducive to sleep.
3. Chamomile (Matricaria chamomilla)
Chamomile tea is a beloved bedtime ritual for many, cherished for its gentle sedative properties. This daisy-like herb contains apigenin, a flavonoid compound that binds to benzodiazepine receptors in the brain, exerting anxiolytic (anxiety-reducing) and sleep-inducing effects. Chamomile is also valued for its ability to soothe gastrointestinal discomfort, making it particularly beneficial for those whose sleep is disrupted by digestive issues.
4. Ashwagandha (Withania somnifera)
Ashwagandha is revered in Ayurvedic medicine for its adaptogenic properties, which help the body adapt to stress and promote cortisol balance. While traditionally used to enhance vitality and stamina, ashwagandha's calming effects also make it a valuable herb for promoting restful sleep. Research suggests that ashwagandha supplementation can reduce cortisol levels, lower anxiety, and improve sleep quality by enhancing the body's resilience to stress.
Incorporating these herbs into your bedtime routine, along with good sleep hygiene practices, can help you achieve the restorative sleep you deserve!
Let me help you prioritize your sleep and nurture your body with the power of botanical medicine. Through my unique processes of a full assessment, intentional testing options and individualized and manageable treatment plans, I've helped hundreds of tired men and women balance their hormones, correct deficiencies & optimize gut health to feel recharged! Book your naturopathic initial assessment today.
Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements).
