Herbal medicine can help with a myriad of ailments, including better sleep!

 

It is estimated that about 1/3 of the general population cannot sleep even after a long, tiring day. Whether it is trouble falling asleep or staying asleep, not enough sleep can lead to difficulty performing daily tasks and can negatively affect our health. We can become more irritable, depressed, and anxious. Concentration and focus can also become a challenge. Our immune defenses can weaken with a lack of sleep, making us more likely to get sick. Overall, we need a good night’s sleep to be at our best, both physically and mentally.  

 

Luckily, there are many ways to improve our sleep. These may include lifestyle changes such as establishing a habitual sleep routine or avoiding heavy meals close to bedtime. Developing a meditation practice or writing a gratitude journal can also improve sleep. However, some of us may need additional support to help wind down at the end of the day. This is when herbal medicine can be helpful! 

 

Herbal medicine has been around for centuries! Naturopathic doctors often use this modality in their approach to patient care. Herbal medicine can help address specific concerns while also strengthening and balancing a weakened body system. It is important to note some herbs may not be safe during pregnancy/breastfeeding or may interact with certain medications. Dosage instructions may also vary. 

 

Here are 5 common herbs that can help with sleep:

–Passionflower: If you are lying awake at night unable to quiet your thoughts, passionflower is the herb to consider. Its calming action can also support restlessness and spasms at night. 

 

Chamomile: This is a well-known herb that most of us may have in tea form. Chamomile is calming for the nervous system, especially when restlessness and irritability occur at bedtime. It is also indicated when nightmares disturb sleep. Chamomile can be also be a great option for children as it is gentle. 

 

Lemon Balm: This pungent yet sweet herb can help with sleep when there is stress, restlessness, nervousness, and anxiety. It can also help bring about joy. This is another gentle herb for children.

 

–Valerian: Although strong in smell, Valerian can help you fall asleep faster and help you stay asleep. It can also be helpful for anxiety and muscle tension at bedtime. 

 

–Lavender: Most of us know lavender’s aroma to be calming. Taking this orally in tincture form can relax our muscles and calm the nervous system. It is also helpful when anxiety or nightmares are interrupting sleep.

 

Good quality sleep is important for our overall health and emotional well-being. There are different ways to support sleep so we wake feeling rested and recharged. At RNM, we consider the whole person to formulate an appropriate and individualized herbal tincture. Finding the root cause of sleep disturbances is also important. If you still have trouble sleeping, contact us today to schedule an appointment with our naturopathic doctors for additional guidance and support. 

 

Need more tips on getting the best sleep? Check out our previous blog on The Top 5 RNM Tips to Improve Your Sleep

For more herbal approaches to the winter check out our our favorite Winter Warming Teas and Tonics

For more in-depth views of the world of Medicinal Herbs check out the Chestnut School of Herbal Medicine

 

Resources:

• Alfs, M (2003). 300 Herbs: Their Indications and Contraindications. Old Theology Book House. 
• Garbarino, F. et al (2021) Role of sleep deprivation in immune related disease risks and outcomes. Commun. Biol, 4:1304. 
• Jenson, M., Goode, M., & Heinrich, M. (2024). Herbal medicines and botanicals for managing insomnia, stress, anxiety and depression. PharmaNutrition, 29: 100399. 
• Wood, A. et al (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 6: 1.