tSleep is much more than a period of rest. While we sleep, the body is actively carrying out so many processes that support every part of our body: the brain, immune system, metabolism, hormones, cardiovascular system, and overall physical repair.
Yet when sleep becomes difficult, we often focus only on finding something that will make us sleepy.
From a holistic perspective, a better question is:
What is preventing good sleep from happening in the first place?
What Happens While We Sleep?
Throughout the night, we repeatedly cycle through different stages of non-REM and REM sleep. Each contributes to the restorative work of sleep.
During sleep, the body is busy:
consolidating memories and supporting learning
processing emotions and information
regulating immune and inflammatory activity
supporting tissue repair and recovery
regulating blood pressure and cardiovascular function
supporting glucose and insulin regulation
regulating appetite and metabolism
maintaining normal brain function and waste-clearance processes
Deep sleep is particularly important for physical restoration, while REM sleep plays an important role in memory, learning, and emotional processing.
This is why consistently poor sleep can affect far more than our energy the next morning.
Sleep & Your Hormones
Sleep and hormones are very much intertwined.
Melatonin rises as darkness approaches and helps signal to the body that biological nighttime has arrived.
Cortisol follows nearly the opposite pattern, generally declining toward evening and rising again as morning approaches to help prepare us for waking.
Growth hormone is released prominently during deep sleep and contributes to tissue repair, growth, and metabolism.
Sleep also influences insulin and glucose regulation as well as hormones involved in hunger and appetite. (And, in turn, insulin and glucose regulation influence sleep!).
Another important player is adenosine. Although it isn't a hormone, adenosine gradually accumulates while we're awake, creating increasing pressure to sleep. Caffeine temporarily interferes with this process by blocking adenosine receptors.
Our sleep is therefore part of a much larger 24-hour biological rhythm. Therefore we must look at it as such.
An Herbalist Looks Beyond Bedtime
When someone tells me they aren't sleeping well, simply choosing a sedating herb isn't necessarily the answer.
I want to know how they aren't sleeping.
Are they unable to fall asleep?
Do they fall asleep but wake several hours later?
Are they waking repeatedly?
Is their mind racing?
Are pain, digestive symptoms, hot flashes, or urinary frequency waking them?
Do they sleep for eight hours but still wake exhausted?
Sleep problems can have very different underlying causes, and those differences matter.
A holistic sleep assessment considers stress, anxiety, nutrition, caffeine, alcohol, medications, hormones, pain, digestion, physical activity, light exposure, sleep schedule, bedroom environment, and possible medical sleep disorders, etc.
The goal isn't simply to induce sleep. It is to understand what may be interfering with restorative sleep.
Good Sleep Begins in the Morning
One of my favorite ways to explain sleep hygiene is this:
Tonight's sleep begins when you wake up.
Our circadian rhythm responds to signals we receive throughout the entire day starting with the moment you wake up.
Morning
Maintining a reasonably consistent wake time and get exposure to natural daylight, preferably earlier in the day. Light is one of the strongest signals used by the brain to regulate our internal clock.
During the Day
Regular movement, time outdoors, adequate nutrition, hydration, and stress management all contribute to the environment in which healthy sleep occurs.
Afternoon
Pay attention to caffeine.
Caffeine blocks adenosine signaling, and its effects can persist for many hours. Someone struggling with sleep may benefit from moving coffee and other caffeinated beverages earlier in the day. Keep in mind, caffeine’s activity in your body is very individuallized because EVERY BODY IS UNIQUE! So exploring the effects of caffeine in your own body is essential.
Evening
Give your nervous system time to transition to sleep.
Dim the lights. Reduce stimulating activities. Step away from work, exciting or stress inducing activities. Limit late caffeine and alcohol, and please consider reducing screens and bright light as bedtime approaches.
A warm bath, gentle stretching, reading, breathing exercises, meditation, journaling, or herbal tea can become signals that the active portion of the day is ending. Time to wind down.
Bedtime
Aim for a bedroom that is:
Cool • Dark • Quiet • Comfortable
Aim for a consistent bedtime. Consistency matters. Our bodies respond well when waking, sleeping, eating, activity, and light exposure follow relatively predictable and consistent rhythms.
OK… I KNOW… You’re Waiting To Get to the Herbs. Where Do Herbs Fit?
Herbalists don't necessarily think in terms of one category of “sleep herbs.”
Different herbs have different actions, and the appropriate choice depends upon all the factors we talked about up until now; why someone isn't sleeping well, how someone isn’t sleeping, and all the wonderful things that make that someone UNIQUE.
Let’s look at some general categories of herbs that may be helpful in sleep work.
Adaptogens
I want to start here because stress is somehing I believe almost all of us are struggling with on daily bases contributing to sleep quality. Adaptogens are an evolving category of herbs that help support the body's response to ongoing stress rather than simply causing sedation.
Examples include:
Ashwagandha • Holy basil • Reishi • Schisandra • Rhodiola • Eleuthero…
Not every adaptogen is appropriate for every sleep pattern or every stress pattern. Some can be more stimulating while others can be more relaxing or neutral. So as you already know, we choose the plants to work with based on the individual story because EVERY BODY IS UNIQUE! (and so is every plant for that matter).
Nervines
Nervines are herbs with an affinity for the nervous system. Again, we’re still not necessarily talking about sedation here. Some are gently nourishing and restorative, while others are more relaxing, while some are sedating and even hypnotic (more sleep inducing).
Examples include:
Lemon balm • Chamomile • Skullcap • Passionflower • Lavender • Catnip and so many others
Restorative nervines may be particularly helpful when chronic stress has left someone feeling exhausted or depleted.
Nervine Relaxants & Anxiolytics
When tension, nervousness, worry, or racing thoughts are interfering with sleep, relaxing nervines may be considered.
Examples include:
Lemon balm • Passionflower • Skullcap • Chamomile • Lavender • Catnip
These herbs aren't necessarily intended to “knock someone out.” The goal may simply be to help reduce the tension preventing normal sleep.
Antispasmodic & Muscle-Relaxing Herbs
Sometimes physical tension, muscle tightness, or cramping is part of the sleep picture.
Herbs with relaxing and antispasmodic actions can help here and may include:
Chamomile • Kava • Cramp bark • Ginger and so many others!
And again, this wound be a part of a holistic approach.
Sedatives & Hypnotics
Some herbs have stronger traditional sedative or hypnotic actions and are particularly helpful encouraging and even inducing sleep and sedation.
Examples include:
Valerian • Hops • California poppy • Passionflower • Wild Lettuce etc.
Stronger doesn't necessarily mean better. The appropriate herb depends upon the person, their symptoms, medications, constitution, and the underlying reason for the sleep disturbance. Simply relying on sedating or hypnotic herbal actions can create more problems than it solves.
Why One Sleep Herb Doesn't Fit Everyone
Two people can both say:
“I can't sleep.”
One may be anxious, tense, restless, and unable to shut off their thoughts.
Another may be completely exhausted but wake repeatedly throughout the night.
Someone else may be waking because of pain, digestive problems, hormonal changes, or hot flashes.
These are very different patterns.
Herbalists consider the whole person, including constitution, energetics, nervous-system state, stress, digestion, hormones, accompanying symptoms, medications, lifestyle, etc.
This is also why herbs are frequently combined into formulas. Herbs often prefer to work in the company of other herbs, One herb might support the nervous system, another reduce tension, and another more directly encourage sleep. Some herbs might get into a formula to balance out the energetics of that formula to be more comfortable in one’s body.
The objective is to create a formula for the person and the pattern, not simply the symptom.
Sometimes Herbs Aren't the Answer AT ALL!
Holistic care also means recognizing when poor sleep needs further investigation.
Persistent insomnia, severe daytime sleepiness, loud snoring, gasping during sleep, witnessed breathing pauses, significant restless legs, or unexplained nighttime symptoms deserve further evaluation.
Evaluating all possible causes for poor sleep means looking at diet, environment, schedule, work, family, etc… Finding the underlying cause is more important than simply masking the symptoms. And often addressing the underlying factors for poor sleep resolves the problem before herbs are even called upon.
The Goal Isn't Simply Sedation
Perhaps the most important thing to remember is that sleep is a 24-hour process.
Morning light matters.
Movement matters.
Food matters.
Stress matters.
Caffeine matters.
Our nervous system matters.
Our evening environment matters.
And our overall health matters.
Herbs can be wonderful allies within this process, but a holistic approach asks a much more useful question than:
“What can I take to make me sleep?”
Instead, we ask:
“What is preventing restful sleep from happening in my body?”
When we begin there, we can work toward something much more valuable than simply becoming sleepy: restorative sleep.
This article is for general educational purposes and is not individualized medical advice. Herbs may interact with medications, alcohol, supplements, and medical conditions.
