Herbs To Help You Sleep

Do we need to be sleeping deeply to dream? The truth is - it varies. I believe that modern people generally have an unrealistic, and therefore stress-exacerbating, expectation around sleep. As in, I need to sleep 8 hours straight through without waking up or else I’m slowly killing myself. I ardently disagree. The truth is, a more disrupted sleep pattern actually often does make for more remembered dreams. But obviously this is a fine line, because we need to feel well rested in order to be able to ground our dreams when we are awake.

So every dreamer finds their own balance with this. And herbs are INCREDIBLE ALLIES for helping us find a rhythm of sleep that works specifically for us.

Why?

Because an herbal approach to nervous system care can be formulated specifically to each person. This is a stark difference between herbal and strictly pharmaceutical approaches. Instead of acting on one specific physiological pathway as drugs do, plants work synergistically and across many different pathways and tissues.  

What’s more, each plant has its own set of specialties, it has its own spirit. Just as you and I have affinities towards different groups of people, areas of life, creative endeavors etc - so too do the plants.  Each plant is animated by a different spirit that helps different people at different times.  While nervines all share in common a restorative effect on nervous system tissue, beyond that they are vastly different from one another. Each has distinct affinities for various parts of our body systems, tissue states, mood states, etc. 

Figuring out which herbs to implement begins by first getting into very deep touch with how our individual anxiety, depression, insomnia, mood imbalance (and any combo of the above) registers and shows up. This will be unique to each of us. Your sleepless nights will feel different in your body and mind than my sleepless nights.  For example, when I am “knocked off balance” and my nervous system falls out of synchrony - it usually shows up in my chest and throat - I experience a tightness in these areas, and sometimes even experience heart palpitations. My system tends to register anxiety and doesn’t really go into depression. Something different is likely true for you. But being in deep touch with how stress shows up in our unique system helps us more appropriately, and powerfully, choose the herbs that can help us re-find a sense of ease.

Here is a list of nervines that can be incorporated into a daily support regimen to help settle and soothe the nervous system. Pull from the ones that match up more with your unique style of stress/mood disruption. 

For those of us whose stress tends to focus in the chest, heart, or throat area consider Hawthorn leaf and flower, Motherwort, Rose and Linden. This might show up in the body as heart palpitations, chest pain, feeling short of breath or a tightening in the chest or throat. 

There are others whose stress tends to go straight to their tummies, leading towards some combination of tummy pains, cramping, constipation, diarrhea or all of the above.  Nervines that help to soothe and relax an anxious tummy include Skullcap, Chamomile, Catnip, Peppermint, Spearmint and Fennel, among many others. 

For folks whose minds and spirits tend to tumble towards depression when stressed or struggling, there are nervines with a special affinity for elevating the spirit. These include Lemon balm, Lavender, St. John’s Wort, Milky Oats, Kava Kava and Rose. 

Some people’s stress goes straight to their musculoskeletal tissue, causing cramping and constriction. These folks might report spasming and pain in other areas of the body such as the legs, neck or shoulders when they’re trying to relax.  Antispasmodic nervines shine in these instances, helping to decrease the spasming while also relaxing the muscles. These herbs include Skullcap, California Poppy, Skullcap, Passionflower and Valerian.

For folks whose stress provides a one way path to tension headaches, the herbs Wood Betonty, Vervain, Pedicularis, Lavender and Skullcap can help to relax muscles in the neck, shoulders and head while also calming the spirit. 

Some people’s stress comes from an extra-sensitivity to their environments. This sensitivity is a gift of course, as it allows us to be in deep connection with the world around us. However without proper support or tools at our disposal this sensitivity can cause us to become like energetic sponges, which as we move through a world of much toxicity and suffering - can overburden our sensitive nervous systems.  In these instances, I’ve found that calling in plants who teach about proper boundaries and provide an energetic buffer can be a gamer changer for nervous system health. These plants include Yarrow, Hawthorn, Devil’s Club, Juniper and Red Cedar

A combination of daytime nerve soothers and restoratives combined with nighttime sedative-like plants usually does the trick to turning around stress-induced insomnia. 

Here is an example protocol I’ve used for many folks looking to experience deeper and more relaxed sleep. 

Daytime Adrenal Support: Take 1 tsp of tincture 2x daily

Some combination of adrenal adaptogen herbs like Ashwaganda, Astragalus, Eleuthero, Schisandra, Damiana, Holy Basil, Milky Oats, Rhodiola, Ginseng, Licorice, Maca, Gotu Kola

Sample formula: equal parts Ashwaganda, Eleuthero, Milky Oats, Astragalus

Daytime Nerve Support: Drink 2 cups of tea per day, or take 1 dropperful of tincture 3x daily

Some combination of non-drowsy daytime nervines like Hawthorn, Lemon Balm, Linden flower, Milky Oats, Yarrow, Devils Club, Peppermint, Spearmint, Lavender, Motherwort

Sample formula: equal parts Lemon Balm, Hawthorn leaf and flower, Milky Oats, Yarrow

Soak Away the Day Bath: Lavender Essential Oil + 2 Cups Epsom Salt in a Bath before bed

Warm baths are a powerful and underrated antidote for stress. The combination of warmth, quiet and scent provide a steady stream of relaxation and de-escalation onto a tightly wound nervous system.  Doing the bath in the dark can help this even more, soak as long as you can to take the edge off and settle the nervous system. If lavender is not appealing to you, then choose another soothing essential oil or blend of oils that is. Rose, Frankincense, Ylang Ylang, Vetiver and Sandalwood are other stellar relaxing oils. 

Bedtime Sleepy Herbs: Take 2-5 droppers of sedating herbs at bedtime, or take a tea 30 minutes before bedtime. 

For various good reasons, many folks prefer tinctures to infusions. Folks with sensitive bladders may not want the extra liquids before bed, which can actually exacerbate the sleep disruption if there’s too many nighttime trips to the bathroom.  Others may find the tea making process too cumbersome, causing more stress than it’s worth (especially because our goal is to settle the nerves) and in this case a tincture makes the process much easier. 

I recommend folks make a tincture bottle of a few of the nervines indicated for them and leave it on their bedside table, taking a few droppersful before bed, and then another if awoken during the middle of the night.

Blessed sleep and sweet dreams to you!