Herbs have been used for centuries to promote and support overall health and wellness. When it comes to a topic like sleep, we all know that there is more to getting enough Zzz’s than a consistent bedtime routine. Sometimes, the stresses of the day or the season of life we’re in adds an additional barrier that keeps you from drifting off into a restful night’s sleep.

Quality sleep is important for your overall health. About 35.2% of US adults sleep for less than seven hours per night on average.1 That’s less sleep than the recommended 7-9 hours adults need for optimal health.2 If you are struggling with getting enough sleep, you are not alone.

Keep reading to learn about what herbs can be used to as a natural sleep remedy.

Why use Herbs for sleep

Certain herbs may act as natural sleep promoters. Unlike synthetic or manufactured medicines, herbs come directly from plants. Some people prefer to use more naturally sourced products as health remedies. Many herbs are classified as foods or dietary supplements, so unlike over-the-counter (OTC) or prescription medicines, they are regulated differently.

Herbs are natural, but like all good things, taking the appropriate amount that is clinically shown to have an effect is the best way to approach adding them to your diet via food or a dietary supplement. Talk to your doctor or healthcare provider if you have any questions about herbs and sleep supplements.

10 Herbs for sleep

1. Valerian Root.Valerian root (Valeriana officinalis), also known as valerian, comes from the root of the valerian plant. With over 200 species globally, valerian is considered safe to consume and is regulated by the United States Food and Drug Administration (FDA) as a dietary supplement.3 In ancient Greece and Rome, people used valerian root for medicinal reasons.4 Today, valerian root is grown in Europe, North America, and Asia.5

2. Hops.Hops (Humulus lupulus) are the flower cones of a perennial plant belonging to the hemp plant family.6 Hops are cultivated in many regions; mostly central Europe in the German state of Bavaria, as well as in the United States, China, and Czech Republic.6 The main component in hops is bitter resin, which is also useful in making beer due to their flavor. When hops are combined with valerian, they work together to promote sleep.7 Studies show that consuming both herbs may increase alpha waves present in the early stage of sleep.6

3. Passionflower.Passionflower (Passiflora incarnata) is a woody, climbing vine. It’s found in warm, temperate, and tropical regions, although rarer in Asia, Australia, and tropical Africa.8 Passionflower was discovered in archaeological sites in Virginia and parts of North America, suggesting that the herb was used by native Americans.8

A purple passionflower (Passiflora incarnata) with a dark background.

Herbs for Sleep-related issues and what else may be keeping you up at night

4. Black Cohosh.Black cohosh (Actaea racemosa) belongs to the buttercup family and is native to eastern North America.9 Some people call it snakeroot, black bugbane, rattleweed, macrotys, or rheumatism weed.10 Possessing wand-like flowers, it grows up to four to eight feet in height.9

5. Ashwagandha. Ashwagandha(Withania somnifera), also called Indian ginseng, is commonly used in India as a medicinal herb. In Ayurveda, ashwagandha is known as a Rasayana, an herb believed to help with the rejuvenation of the body.11

6. Hibiscus.Hibiscus (Hibiscus sabdariffa) is a shrubby plant that has light yellow flowers with reddish-purple centers.12 It is found in tropical areas of the world. Hibiscus is native to India but is now cultivated in various regions, including Central America, the West Indies, and Africa.13 In different parts of the world, hibiscus is used for medicinal reasons. This plant contains antioxidants like beta-carotene, vitamin C, and anthocyanin.14 You can take hibiscus in various ways. You can make hibiscus tea by boiling the leaves in a pot or steeping hibiscus tea bags in hot water. You can also enjoy hibiscus as a supplement in liquid extract or encapsulated powder form.14

7. Elderberry.European elder (Sambucus nigra) is a tall tree-like shrub native to Europe, Asia, and North Africa. People have used the dried flowers of elderberry for medicinal use for many years15 possibly because they contain flavonoids.16

Herbs known for sleep

8. Chamomile.You may know that chamomile is a popular ingredient in herbal tea. A member of the daisy family, chamomile is one of the oldest medicinal herbs.17 The evidence that ancient people consumed chamomile is seen in historical medical writings from Egypt, Greece, and Rome.18 Chamomile is native to southern and eastern Europe,19 but is also grown by farmers in Germany, Hungary, France, Russia, Yugoslavia, and Brazil.19

9. Lavender.Lavender (Lavandula angustifolia) is a shrub that belongs to the Lamiaceae family of plants.20 The leaves of this herb are pale violet color, although some varieties have white and pink flowers. This herb is native to the Mediterranean region. The most important component of lavender is its essential oil. Lavender is commonly used as a flavor and fragrance.20

10. Lemon balm.Lemon balm (Melissa officinalis) is found in the Mediterranean, southern Europe, and western Asia.21 Lemon balm contains sesquiterpenes and is also naturally rich in antioxidants.21

Herbal oil, candle and lavender flowers, still-life on wooden background.
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References:

  1. Sleep Statistics - Facts and Data About Sleep 2022. Sleep Foundation. Published October 25, 2021. Accessed February 14, 2022. https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics
  2. Hirshkowitz, M. et al. (2015) “National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary,” Sleep Health, 1(1), pp. 40–43. Available at: https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157?via%3Dihub
  3. Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. J Evid-Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323
  4. Valerian Root: Sleep Benefits and Side Effects. Sleep Foundation. Published January 20, 2022. Accessed February 16, 2022. https://www.sleepfoundation.org/sleep-aids/valerian-root
  5. Sharma M, Jain U, Patel A, Gupta N. A comprehensive pharmacognostic report on valerian. Int J Pharm Sci Res. 2010;1(7):6-40.
  6. Biendl M, Engelhard B, Forster A, et al. Hops: Their Cultivation, Composition and Usage. Fachverlag Hans Carl; 2015.
  7. Franco L, Sánchez C, Bravo R, Rodriguez A, Barriga C, Juánez JC. The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm. Acta Physiol Hung. 2012;99(2):133-139. doi:10.1556/APhysiol.99.2012.2.6
  8. Dhawan K, Dhawan S, Sharma A. Passiflora: a review update. J Ethnopharmacol. 2004;94(1):1-23. doi:10.1016/j.jep.2004.02.023
  9. Foster S. Black cohosh: a literature review. HerbalGram. 1999;(45):35-50. Available at: http://herbalgram.org/resources/herbalgram/issues/45/table-of-contents/article2659/. Accessed February 17, 2019.
  10. Office of Dietary Supplements - Black Cohosh. Accessed February 16, 2022. https://ods.od.nih.gov/factsheets/BlackCohosh-HealthProfessional/
  11. Dar NJ, Hamid A, Ahmad M. Pharmacologic overview of Withania somnifera, the Indian Ginseng. Cell Mol Life Sci. 2015;72(23):4445-4460. doi:10.1007/s00018-015-2012-1
  12. HerbalGram: Herb Profile: Hibiscus. Accessed February 16, 2022. http://herbalgram.org/resources/herbalgram/issues/74/table-of-contents/article3102/
  13. Nkumah OC. Phytochemical analysis and medicinal uses of Hibiscus sabdariffa. Int J Herb Med. 2015;2(6):16-19.
  14. 7 Benefits of Hibiscus Tea. Cleveland Clinic. Published February 16, 2022. Accessed February 17, 2022. https://health.clevelandclinic.org/benefits-of-hibiscus/
  15. Porter RS, Bode RF. A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products. Phytother Res PTR. 2017;31(4):533-554. doi:10.1002/ptr.5782
  16. Roschek B, Fink RC, McMichael MD, Li D, Alberte RS. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry. 2009;70(10):1255-1261. doi:10.1016/j.phytochem.2009.06.003
  17. Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901. doi:10.3892/mmr.2010.377
  18. Chamomile. NCCIH. Accessed February 14, 2022. https://www.nccih.nih.gov/health/chamomile
  19. Singh O, Khanam Z, Misra N, Srivastava MK. Chamomile (Matricaria chamomilla L.): An overview. Pharmacogn Rev. 2011;5(9):82-95. doi:10.4103/0973-7847.79103
  20. Prusinowska R, Śmigielski KB. Composition, biological properties and therapeutic effects of lavender L). A review. Herba Pol. 2014;60(2):56-66.
  21. Chizzola R, Lohwasser U, Franz C. Biodiversity within Melissa officinalis: Variability of Bioactive Compounds in a Cultivated Collection. Mol Basel Switz. 2018;23(2):E294. doi:10.3390/molecules23020294