Herbs for Sleep
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Photo by Emma Bauso
Kids are scared of the dark. Nighttime multi-formed monsters lurk in pitch black, and growing up doesn’t mean sleep automatically becomes our friend. Many adults still struggle with sleep problems. They can take many forms; compulsively checking if the door is locked, anxious thoughts about our days, or a restless body. Humans are the only animals who delay sleep.
My overactive imagination wasn’t easily put to sleep as a kid. My mind made up stories about what was ready to get me once night came. Into adulthood, melatonin kept the night anxiety at bay until eventually it stopped working. After I stopped taking Melatonin, I needed something else. I would douse myself with a strong Chamomile infusion to make me get to sleep as soon as I could. My therapist suggested the silky iridescent forms that met me after 30 or some minutes of half-sleep were from anxiety. What was I doing wrong? Why was a plant that should be helping me get to sleep giving me night terrors?
It wasn’t the plant itself that wasn’t working; it was the quantity, and the intention behind the quantity. I didn’t want help from a plant friend to lull me into sleep after I quiet my mind and signal the body to rest. I wanted an Herbal Quaalude to knock me out. Using herbs as sleep aids can be extremely helpful. But finding the proper dosage is equally as important.
Since my over-chamomiling myself, I’ve learned a well-ratioed cup (1.5 tablespoons to 12 oz.) of a chamomile blend steeped for 10-15 minutes plus some sleep tincture mix brings better results. I’ve also had success with Skullcap and Passionflower. I don’t know if I’ll ever be the type of person to fall asleep once their face hits the pillow, but I feel much better about my sleep now.
There are many herbs that can help sleeplessness. Chamomile and Valerian (the fast actors), Milky Oats, California Poppy, Skullcap, Passionflower, and Schisandra are talked about here. This blog will familiarize you with these plants and which insomnia perpetrators match up to which herb. For those who are looking for a mix of herbs to take at night, read the recipes at the end.
-Linnaea Groh
Milky Oats
Milky Oats, coming from the Oat plant, help with multiple sleep issues that can present due to nervous system issues. They help specifically with nervous exhaustion, addiction recovery, and nervousness from long term stress, worry and overwork. Milky oats is best taken as a tea or decoction.
Chamomile
Chamomile really helps when you’re feeling like a little bit of a cry baby before bed and is more quick acting than some other plant fixes. Use this when sleep is disturbed due to crankiness and irritability or when the body is having a hard time relaxing and easing into sleep. For sleep, the plant is best taken as a tea.
California Poppy
California Poppy helps when sleep is disturbed by pain, and when you need help with chronic insomnia, agitation, and anxiety. Best taken as a tincture.
Passionflower
Passionflower is a lovely plant that helps those who are struggling with sleep from a racing and/or anxious mind. This helps when sleep is disturbed due to stress and cyclical thoughts and for insomnia with anxiety. Best as a tincture.
Valerian
Thought to reduce the time needed to fall asleep, Valerian also reduces those times when you are finally dosing off and wonder if you fed the dog or locked the door. Best taken as a tincture.
Skullcap
A neuroprotective that creates a “cap” on your aura and brain energy keeping wild thoughts at bay, Skullcap calming the nervous system into a deep, safe, sleep. Use when Intrusive/anxious thoughts keep you up. Best taken as a tincture.
Schisandra
Shisandra berry is helpful for poor quality, fitful sleep with disturbing dreams, all regarded as being a disruption of a person’s spirit. Take as a tea or tincture.
DIY TINCTURE RECIPES
THOUGHT TINCTURE
Tincture for sleeplessness due to racing/cyclical thoughts: Combine equal parts Valerian and Passionflower tinctures. It may also be helpful to have a journal by the bed to get the thoughts down on paper and out of your mind.
RELAX TINCTURE
General relaxation formula taken at night before bed: Equal parts Ashwagandha, Milky Oat Tops, Passion Flower and Skullcap tinctures.
STRESS AND ANXIETY TINCTURE
Insomnia brought on by stress and anxiety can benefit from herbs that improve cortisol rhythm and reduce mental chatter. This tincture is taken throughout the day, with the last dropperful taken at night: Combine equal parts of Valerian, St. John’s Wort, Ashwagandha. and Licorice tinctures. Take 1 dropperful 2-3 times throughout the day, as tolerated.