herbal sleep blend

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Sleepless Nights Make Your Own Herbal Sleep Aid Loose Leaf Tea Blend

Sleepless nights are something that we all must deal with from time to time. On those nights when it’s hard to wind down, it’s nice to have a list of the best herbs for sleep and insomnia.

Sleep is one of the most important aspects of human health. It impacts everything from brain function, to energy levels, physical recovery, etc… Thus, getting enough sleep, especially deep REM sleep, is crucial for health.

Valerian has been studied in a number of clinical trials that sought to assess its impact on sleep. Some trials have produced amazing results, others, not so much. It appears that the dosage and form of valerian are vital for having a good experience.

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A clinical study looking at the impact of valerian root extract on sleep found that it worked to decrease sleep latency and significantly improve sleep quality. The researchers noted that improved sleep quality was most notable among indivduals who considered themselves poor or irregular sleepers, smokers, and people who thought they normally had long sleep latencies.

Valerian can be taken as a tea, in tincture form, or in a capsule. Just a warning, valerian has a very strong, very particular smell that’s often compared to dirty socks. Taking a capsule may be the best route. Make sure to look for a valerian supplement that’s standardized to contain valerenic acid.

This article outlines four herbs that may improve sleep quality, along with some alternative treatments to aid sleep. It also offers advice on when to see a doctor for sleep issues.

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People have used valerian root as a sleep aid since the 18th century. Researchers have isolated the active plant substances to try to establish how they affect sleep, but they are still unsure of the mechanism involved.

A 2020 review and meta-analysis investigated the efficacy and safety of valerian root as a treatment for certain sleep disorders. The findings suggest that valerian root could be beneficial in treating these disorders. However, comparisons between the different studies are challenging due to different valerian preparations and doses.

A 2017 clinical trial investigated the effects of chamomile on sleep quality in older adults. Participants who received 200 milligrams (mg) of chamomile extract twice daily for 28 days showed significant improvements in sleep quality compared with participants who took a placebo.

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