We all know that sleep is the foundation for our wellbeing and health. Lack in sleep hours and sleep quality has immediate disrupting effects on our physiology. Our modern way of life has created a myriad of obstacles that can make it difficult to get our nightly dose of vital and restful sleep. The good news is, our bodies know how to sleep if we do our share to create a sleep supportive terrain.
Before we reach for any herbs to help us achieve this, we ensure to make good use of the manifold tools available to support us day & night on our quest for quality sleep. This includes important and customizable things like nutrition, movement, creativity, time in nature, relaxation techniques, lowering environmental toxins in house, garden & personal care products, and creating dark and screen-free bedrooms.
When it comes to plants for sleep support, it is helpful to understand them in categories so that we can work with them most meaningful rather than randomly try out various herbal remedies.
Preparation for good sleep starts the moment we wake up. Plants from the category of adaptogens are wonderful allies for stress & energy support throughout the day. Not all adaptogens are equal as they each affect our physiology very differently. Some are more stimulating and energizing, while others have more calming effects or are even able to do both depending on what our body needs. The most impactful way to work with adaptogens is creating a flexible and cyclical pattern which includes regular breaks from the herbs altogether. Examples are Ashwagandha (Withania somnifera), Rhodiola (Rhodiola rosea), or Shatavari (Asparagus racemosus).
The broad category of nervines includes plants that are relaxing, calming & uplifting, and like adaptogens should be included throughout the day to prepare us for better sleep. Some nervines directly impact various neurotransmitter and nervous system pathways. Others achieve their positive effect indirectly by relaxing our skeletal and/or smooth muscles, which sends our brain the signal that it’s safe to relax. Some examples from the nervine category are Chamomile (Matricaria chamomilla), Lemon
Balm (Melissa officinalis), or Lavender (Lavendula spp.)
Once it gets closer to bedtime, we may on occasion need to reach for herbal sedatives, some more gentle and others more potent, though never to be misunderstood for pharmaceutical sedatives as the herbs are non-habit forming. The best way to work with them is taking a smaller dose half an hour before we go to sleep and then another smaller dose directly at bedtime. Everyone’s interaction with the plants in this category can be very different – knowledgeable choice is key and I always recommend trying them out individually. Examples are Passionflower (Passiflora incarnata), Hops (Humulus lupulus), or Valerian (Valeriana officinalis)
It is important to not mistake plants for solutions to swallow but much rather as living allies that can be incredible supportive if we engage with them in a safe, skilled, and respectful way.
Always pay attention to acquire medicinal plant material and herbal products from trusted farmers and herb companies who not only provide high quality herbs but are also intentional of ethical sourcing and farming practices with particular attention to just and respectful treatment of land, plants, and people. No idea where to start looking? When you sign up for my newsletter, I’ll send you my list of favorite bulk herb and herbal product resources.
Clinical & Community Herbalist Kay Sidahmed (PhD, MS) is founder and owner of Cura Viriditas, a clinical herbal practice in service of connecting plants and humans to foster individual, communal, and planetary healing and wellbeing. In her work Kay interweaves the findings and tools of modern science with traditional herbal healing knowledge and wisdom from around the world. She offers individual and group consultations, classes, workshops, and forest bathing. Her work focuses largely on (peri)menopause & menstrual health, second-half-of-life, and chronic & autoimmune conditions. She is passionate about bringing people together while creating communal and inclusive spaces of learning and exploration. Learn more at curaviriditas.com.
