Herbs to Help You Get a Good Night’s Sleep

German Chamomile
You can find bags of chamomile on almost every supermarket shelf, and we have probably all used it at one time or another. According to leading herbalist David Hoffman, chamomile is probably the most widely used relaxing nervine herb in the world. Although the attractive flowers of this herb can have a wide range of health uses, it is primarily used for rest and relaxation. There are several types of herb called ‘chamomile,’ but it is the German variety that is used for tea.

The mildly flavored, pleasant-tasting German chamomile tea combines easily with other relaxing herbs. Chamomile is wonderful to have late at night, but it can also be safely used in the day to ease stress and tension. Since chamomile is gentle and effective, it is the first herb to try for sleep disturbances.

How to Use: One teabag steeped for about 15 minutes in 8oz (one cup) of just-boiled water. Or, two teaspoons of loose dried tea. Chamomile is an easy kitchen herb to grow, so for fresh tea, use a good tablespoon. No matter whether the herb is fresh or dried, always remember to cover your tea so that the medicinal volatile oils do not evaporate with the steam. Sweeten with honey if desired.

Lemon Balm
Although lemon balm may not be as well known as other herbs, it is no less remarkable in its sleep-enhancing abilities. Its pungent lemony-scent is tension relieving by itself. Used since the seventeenth century when it was known simply as balm, this herb is great for helping to relieve stress and anxiety, which in turn helps people to sleep better. Research in Germany has shown that a key compound in lemon balm, the volatile oils, calms the central nervous system.

How to Use:

Lemon Balm makes a great-tasting tea and is also effective when taken in pill or extract form. Take 1 or 2 teaspoons of extract and two or three capsules. For the tea, use two teaspoons dried herb to one cup of just-boiled water and let steep for 15 minutes.

Passionflower
Don’t let the name mislead you – passionflower has nothing do to with passion, and everything to do with sleep. This herb, which is native to the southern United States, has been used for over 200 years for its sedating and tranquilizing properties. One of the great characteristics of passionflower is that it will help you sleep without giving you the groggy feeling that is typical of many sleeping medications.

This herb can be drunk as a tea in the evening (one or two cups, prepared as described above.)
These herbs have a long history of use as gentle but effective sleep-inducers. Their versatility means that you can combine all three in a tasty tea, or you can choose to try pills or tinctures one by one to find out what is most effective. Whatever herbs you decide to use, hopefully you’ll soon be sleeping sounder, longer and more peacefully.