Herbal Lullaby: Natural Support for Restful Sleep

Very few of us wonder why sleep is important: its benefits are obvious. Having a nice night’s sleep is probably one of the greatest little pleasures. However, we start to understand it only when we face a lack of sleep. 

Not until then do we appreciate mental clarity, good mood and overall vitality - the gifts of healthy sleep. 

Importance of Healthy Circadian Rhythms

Our body operates on an internal clock known as the circadian rhythm, which regulates sleep-wake cycles, hormone production, and energy levels.

When this natural rhythm is disrupted — whether due to those deadlines we have to meet, or engaging reels we can’t stop watching, or other issues — it can lead to difficulty falling and staying asleep.

Owls, larks or other birds: whatever your type is, it’s crucial to support a healthy circadian rhythm for achieving restful sleep and maintaining optimal health.

How Herbal Supplements Help Promote Healthy Sleep and Circadian Rhythms

Nature provides a variety of herbs that support relaxation and help the body maintain a balanced sleep-wake cycle. These herbal formulations gently help maintain the body’s natural restful sleep.

Valerian

Valerian (Valeriana officinalis) is certainly one of the plants worth getting to know. It has a long history of usage. In India, the root was burnt during religious rituals. People also used it to get rid of insects and rats. 

The herb’s wellness benefits were described by ancient Greek Hippocrates, ancient Roman naturalist Pliny, and Medieval Arabic philosopher Avicenna. During World War II, valerian root was used to promote calmness after air raids.

Valerian root is rich in bioactive compounds, including valerenol and valerenic acid that may act on certain receptors, thereby supporting calmness and restful sleep. Actually, it’s one of the great herbs for calmness.

According to the 2017 study, the herb may promote comfortable sleep onset time. A 2020 review also shows that valerian root may support calmness and promote restful sleep. 

A more recent study describes a similar effect.

You can easily incorporate valerian root into your daily routines by taking Valerian Root Tincture.

Lavender

Lavender is indigenous to the mountainous regions of Mediterranean Europe. The flower has been cherished for millennia and used for wellness and religious practices. In Ancient Egypt the herb was used for mummification, when Tutankhamun’s tomb was opened, there were traces of lavender, people could even feel the scent.

In Ancient Rome, one could feel the lavender’s fragrance in public baths. Actually, the name “lavender” is derived from the Latin word “lavare” - “wash”.

Lavender also has some wellness benefits. Lavender oil, the essential oil obtained from the herb’s flowers, contains linalool which promotes relaxation. A 2013 survey shows that lavender may be used to support calmness and restful sleep. 

A 2014 study also reported the benefits of essential oils for healthy sleep. The most frequently studied essential oil was lavender oil.

It’s very easy to incorporate lavender into your daily life:

• Make some beverages: herbal teas, coffee, or lemonade;
• Add lavender flowers to your dishes: from cakes to salads, and the main course.
• Inhale lavender essential oil: make a sachet, add the herb extract to your massage oil, prepare a bath with lavender flowers.

Consume it with Lavender Capsules or Lavender Tincture.

St. John’s Wort

St. John’s Wort (Hypericum perforatum) has been cherished for centuries for its wellness benefits. Even ancient Greeks used this herb in their herbal practices.

The name St. John is probably derived from John the Baptist: the flower blooms in late June, around the time of the feast of St. John the Baptist. Its Latin name, “hypericum” is derived from the Greek words “above image”: centuries ago, people would place the herb above icons believing that it would scare away evil spirits.

St. John’s is also valued for its wellness benefits. The herb contains numerous active biocompounds, such as hypericin and hyperforin. According to the review, the herb supports calmness and a positive mood. 

A 1998 study also showed that St. John’s Wort supports quality sleep.

You can steep St. John’s Wort with herbal teas or take it with St. John’s Wort Tincture.

Passionflower

Passionflower (Passiflora incarnata). Indigenous people of the Americas used passionflower in herbal practices. They believed that it supports quality sleep. The herb got its name from Spanish missionaries who saw in a herb a symbol of the passions of Christ. 

Passionflower is rich in flavonoids and alkaloids, such as harman and harmaline. 

A review shows that Passionflower may support restful sleep. A 2011 study found that Passionflower tea may help support sleep. A more recent research also describes how the herb supports a sense of relaxation.

You can infuse Passionflower or take it in Passionflower Capsules or Passionflower Tincture.

California Poppy

California Poppy (Eschscholzia californica) is — obviously — native to California. It became the state flower of California in 1903. Spanish people call the herb Dormidera, which means “fall asleep” in Spanish, because the flowers close in the evening.

The flower was admired for its vibrant color. In one of Chumash folktales, a coyote compares a field covered with poppies to “the sun itself”. Other people called poppy fields “the land of fire” or “the land of gold”. John Steinbeck in his “East of Eden” also describes the flowers as “not orange, not gold, but if pure gold were liquid and could raise a cream, that golden cream might be like the color of the poppies”.

However, the bright color isn’t the only thing that California poppy is treasured for. It’s known for its wellness benefits. The flower is rich in bioactive compounds, especially alkaloids, such as californidine, caryachine, and escholtzine. A study shows that California poppy may promote a sense of calmness and restful sleep. This benefit is also described in a 2015 review. 

A more recent review shows herbal extracts of California poppy, valerian and passionflower may support sleep health.

You can easily incorporate California poppy into your daily routines:

• Steep California poppy with herbal teas.
• Add California poppy flowers to salads or sprinkle them on stews.
• Use California poppy seed in bakery or mix them with honey.
• Consume it with California Poppy Tincture.

Recommendations for Healthy Sleep

While herbal supplements may help maintain restful sleep, they work best when combined with healthy sleep habits. Here are some tips on sleep hygiene that help maintain restful sleep.

• Consistent sleep schedule
• Try to go to bed and wake up at the same time every day. It supports healthy circadian rhythms. 
• Limit screen time
• Don’t scroll your feed or watch reels before bed: it will help support melatonin production.
• Create a bedtime routine
• Read a book, go for a walk, meditate or take a warm bath. When you follow the same routines before bed, it sends a signal to your brain that it’s time to sleep.
• Prepare your room for the night
• Dark, quiet, cool and full of fresh air: all these things support restful sleep.
• Be active during the day
• While you should cut down physical activities before bedtime, during the day you should stay active. It helps to maintain healthy energy levels and support restful sleep.
• Don’t consume caffeine before bedtime
• Don’t drink tea, coffee or other caffeinated beverages in the evening. 

Conclusion

Herbs like valerian, lavender, St. John’s Wort, passionflower, and California poppy help promote relaxation and support the body’s natural sleep rhythms. By combining these natural formulations with healthy sleep habits, you can support healthy sleep and promote overall well-being.

Explore the power of herbal supplements with Secrets of the Tribe.