A Natural Approach to Sleep
Sleep is one of the most vital aspects of maintaining good health, yet many people struggle to get the rest they need. One of the major culprits? Stress. (Poor diets and a lack of exercise are also components, but we can address those another time) The impact of stress on our overall health, particularly on our sleep cycle, can be profound. But the good news is that there are natural ways to combat stress and enhance sleep quality, such as using herbs and essential oils. (And it’s always a good idea to minimize or eliminate highly processed foods from your diet, too!)
Stress and Sleep: The Vicious Cycle
Stress can disrupt our natural sleep cycle in several ways. When we're stressed, the body releases cortisol, a hormone that puts us into "fight or flight" mode. This is helpful in moments of immediate danger, but chronic stress can lead to elevated cortisol levels that persist into the night, making it difficult to fall asleep or stay asleep. Stress also contributes to insomnia by creating a restless mind filled with worry and anxiety.
Lack of sleep, in turn, raises stress levels, leading to a vicious cycle that can be hard to break. Over time, this cycle weakens the immune system, clouds mental clarity, and negatively impacts emotional health. But by introducing natural solutions such as herbs and essential oils, you can calm the nervous system and promote restful sleep.
Nightly Relaxation Routine
Creating a nightly relaxation routine is essential to signaling your body that it’s time to sleep. Think of it as Pavlov’s dog responding to the bell. When the sun goes down, it’s time to dim the lights. Turn off screens (TVs, computers, and phones) at least one hour before bed. During this final hour, try taking a warm bath with Epsom salts, sipping on herbal tea, reading the Good book, and diffusing a calming aromatherapy blend to ease you into sleep. By doing this consistently, you'll help reduce stress levels and prepare your body for a restful night.
Herbs to Help Reduce Stress and Unwind
Herbal remedies have been used for centuries to help calm the mind, relax the body, and promote sleep. Herbs can be consumed in different forms such as teas, tinctures, or capsules. The herbs listed below work by calming the nervous system, reducing cortisol levels, and preparing the body for restful sleep.
Lavender (Lavandula angustifolia) Known for its soothing scent and calming properties, lavender also helps to relieve pain and tension
Linden (Tilia spp.) Helps reduce anxiety, nervous tension, and supports the heart
Lemon Balm (Melissa officinalis) Calms the nervous system, promotes relaxation, and is emotionally supportive
Hops (Humulus lupulus) Has a significant sedative effect, is an excellent herb for relaxing herbal soaks
Chamomile (Matricaria recutita) A gentle, calming herb great for releasing tension and anxiety
Skullcap (Scutellaria lateriflora) A nervine that helps calm the mind and ease tension, especially in the neck and shoulders
Passionflower (Passiflora incarnata) Helps ease anxiety and calm the mind, a good option for those that wake often through the night
Tulsi/Holy Basil (Ocimum sanctum) An adaptogen that reduces stress and tension, and supports healthy digestion
Valerian (Valeriana officinalis) Known for its sedative properties, often used for insomnia
Wood Betony (Stachys officinalis) Helps ease stress and release agitation
Catnip (Nepeta cataria) Gentle sedative, great option when anxiety is connected to the stomach
How to Use Herbs for Sleep
Herbs can be prepared in various forms to support relaxation and sleep:
Tea: A simple and soothing way to enjoy the calming benefits of herbs. Make a stock batch of this tea, use 1 Tbsp of tea per cup of hot water, allow to steep for 10-15 minutes, and enjoy tea about 1 hour before bed.
4 parts dried chamomile
4 parts dried lemon balm
3 parts dried passionflower
2 parts dried lavender flowers
1 part cinnamon or dried ginger root
Tincture: For a more concentrated effect, you can make a sleep tincture. Take 1-3 dropperfuls (~0.75 - 2.5 ml) 30 minutes before bedtime.
3 parts lemon balm
2 parts hops strobiles
1 part lavender or chamomile
80-proof or higher grain alcohol, such as vodka
Combine the herbs, and add to a mason jar, filling it halfway, and cover with alcohol. Let sit for at least 4 weeks, shaking occasionally. Strain off the solids and store in a dropper bottle.
Pastilles: For those who prefer not to drink tea or take tinctures, pastilles can provide an easy, and tasty option. Have one or two pastilles as part of your nightly relaxation routine.
20-25 grams (0.7-0.9 oz) dried herbs, try a blend of catnip, linden, and lavender with a pinch of cardamom or cinnamon to help with the flavor
15-20 grams (0.5-0.7oz) oat flour
60 ml (4 Tbsp) of honey
I would recommend using cut and sifted dried herbs, weigh them, and then powderize them in a coffee grinder. Mix together the herbal powder and the oat flour. Put the honey in an empty bowl, and slowly add the powder-flour mixture and stir well. This will form a sticky paste. With clean hands, roll into small balls about the size of a marble, and place on a cookie sheet lined with parchment paper, and allow to dry for 1-2 hours. Store the pastilles in a lidded container.
Capsules: Convenient, pre-made or DIY capsules of powdered sleep-promoting herbs.
Sleep Sachet: Fill a sachet about 2/3 full with dried relaxing aromatic herbs, such as lavender, hops, rose petals, and chamomile, and tuck it under your pillow for a soothing effect. Consider adding essential oils for a more potent aromatic effect. Place it under your pillow or inside your pillowcase.
aromatic sleep sachet
Essential Oils to Help Reduce Stress and Unwind
Aromatherapy also offers a powerful way to relieve stress and improve sleep. Essential oils work by influencing the limbic system, the part of the brain that regulates emotions and sleep. Some essential oils for reducing stress and enhancing relaxation include:
Lavender (Lavandula angustifolia) Helps promotes relaxation and reduces anxiety, while also relieving pain and inflammation
Roman Chamomile (Chamaemelum nobile) A mild sedative that calms anxiety and over-thinking
Cedarwood (Juniperus virginiana) Grounding and calming, it helps release stress while supporting the respiratory system
Bergamot (Citrus bergamia) Uplifting yet relaxing, helps ease anxiety and tension
Frankincense (Boswellia spp.) Deeply calming and aids in stress relief
Clary Sage (Salvia sclarea) Helps balance emotions, reduce stress, and clear the mind
Patchouli (Pogostemon cablin) Calming, it’s excellent for relaxation and quieting an over-active mind
Spikenard (Nardostachys jatamansi) Deeply sedative and calming
Copaiba Balsam (Copaifera officinalis) Anti-inflammatory, antianxiety and helpful with sleep
Sweet Marjoram (Origanum majorana) Reduces tension, promotes restful sleep, and calms an over-active mind
Vetiver (Vetiveria zizanioides) Sedating, refreshing and deeply calming
Tulsi/Holy Basil (Ocimum sanctum) Similar to its herbal form, it helps relieve stress and anxiety, wonderful to blend with lavender
How to Use Essential Oils for Sleep
Essential oils can be used in a variety of ways to promote sleep:
Diffuser: Add calming essential oils to your diffuser and run it for 5-30 minutes before bedtime
3 drops cedarwood
2 drops lavender
1 drop patchouli
OR
3 drops bergamot
2 drops frankincense
2 drops sweet orange
Personal Inhaler: A great way to carry stress-relief with you. Add essential oils to a personal inhaler and use it whenever you need to unwind, a great option when traveling.
6 drops lavender
6 drops bergamot
2 drops spikenard
Linen Spray: Mist your pillows and bedding with a calming linen spray.
15ml Everclear or other high-proof alcohol
45ml distilled water or lavender hydrosol
10 drops frankincense essential oil
10 drops lavender essential oil
4 drops Roman chamomile essential oil
Combine the ingredients in a spray bottle, shake well, and lightly mist over your bedding
Sleep Sachet: Same as mentioned above, fill a sachet about 2/3 full with relaxing aromatic herbs, optionally, you can add 5-8 drops of your favorite relaxing essential oil (blend) onto the herbs, and place under or inside of your pillow.
Citrus: Dried lavender & citrus peels with lavender & bergamot essential oils
Minty: Dried lavender & lemon balm with lavender & bergamot mint essential oils
Woodsy: Dried lavender & aromatic fir tips with lavender & cypress essential oils
Herbal: Dried lavender & hops with lavender & clary sage essential oils
Aromatic Lotion: Using an unscented lotion, you can create your own scented lotion by adding essential oils. Try rubbing this calming lotion onto your feet before bedtime for a relaxing luxury that will help you slip off to sleep
1 oz PET plastic bottle with flip-top lid
1 oz unscented lotion
3 drops frankincense (Boswellia spp.) essential oil
2 drops lavender (Lavandula angustifolia) essential oil
1 drop bergamot (Citrus bergamia) essential oil
Conclusion
Herbs and essential oils offer natural, soothing ways to reduce stress and promote deep, restful sleep. Try incorporating some of these ideas into your nightly routine, you can break the stress-sleep cycle and improve your overall well-being. Start small and easy—try a relaxing tea or diffuser blend tonight. Experiment with different combinations and proportions to find what works best for you. Have fun relaxing and discover the calming effects these natural remedies can have on your sleep.
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