“Sleep is...that golden chain that ties health and our bodies together.”
- Thomas Dekker, Elizabethan dramatist
Why Is Sleep So Important?
The above quote from Thomas Dekker neatly encapsulates why sleep is so important to our daily lives and overall health. Sleep is when the body recharges and repairs itself. Muscles and tissues, which are broken down during intense physical activity, rejuvenate during the course of a good night’s sleep. Everything from injury recovery to mental resets take place during sleep, so it should always be one of your top priorities. Humans release prolactin when we sleep, which is a hormone that helps regulate inflammation.
Our modern world is filled with obstacles to recovery and sustained health. The ubiquity of technology, potentially harmful chemicals in our environment and products, and increased stress levels can all take a toll on our bodies and minds. In fact, insomnia is estimated to affect over 70 million people in the USA [1] . Thankfully, the human body is resilient and powerful, but we need to make sure we give it the tools to work its magic. That’s where sleep comes in. Sleep is a miracle worker that allows our organs to reset, fosters muscle rebuilding, and improves central nervous system function. Sleeping gives our brain time to maintain glucose metabolism which fuels mental and physical performance. According to the Mayo Clinic, sleeping causes your immune system to release cytokines, and you need more of these cytokines when you have an infection, inflammation, or heightened stress levels [2].
Which Herbs Can Help Me With Sleep?
Now that we know the importance of sleep, what are some of the ways we can improve it? While there are many different methods to improve your sleep, we will be discussing herbal options. Herbs have been used for thousands of years across the world to enhance our rest and recovery, and modern science has also shown promising connections between certain herbs and better sleep.
Chamomile
A plant from the daisy family frequently infused to make beverages. It is an ancient medicinal herb consisting of two main varieties, German Chamomile and Roman Chamomile. Chamomile has been used traditionally to treat insomnia and other sleeping disorders. Certain flavonoids in the plant may bind to benzodiazepine receptors in the brain to reduce sleep latency [3]. This is similar to how certain pharmaceuticals work, but it is nice to know that there is a completely organic, all natural alternative in the form of Chamomile. Fun fact: chamomile is also used sometimes in the brewing process of beer, where it adds a bitter flavor.
Lavender
Native throughout the Mediterranean and southern Europe, northern and eastern Africa, the Middle East, and parts of India. There are various subspecies with different physical characteristics, ranging from large plants to more grassy variations. While there are few, if any, studies regarding the effects of lavender ingestion on sleep, the aromatherapy properties of the oils found in lavender tea may improve the quality and duration of sleep. One study from the Journal of Alternative and Complementary Medicine found that lavender inhalation patches worn on the chest of a group of college students, combined with proper sleep hygiene, led to better sleep quality than the groups with just proper sleep hygiene and no lavender [4].
Passionflower
Passionflower is a rapidly growing vine that utilizes climbing stems to grow upward. It is found in parts of South and Central America, as well as parts of the Southeastern United States. Passionflower has been used medicinally since the sixteenth century. Studies have shown that passionflower can help reduce anxiety symptoms [5], has slight sedative effects [6], and induces a calming feeling on those who consume it [7].
Lemon Balm
Lemon balm is a bushy plant with heart-shaped leaves native to south-central Europe, the Mediterranean, Iran, and Central Asia. Lemon balm has been used since ancient Greek and Roman times and was even grown at Monticello, an estate owned by Thomas Jefferson. One double-blind, placebo-controlled, and randomized experiment found that a 600-mg dose of lemon balm increased calmness and brain function [8]. Other studies have corroborated that lemon balm alleviates anxiety, sleep disturbances, and stress [9] [10].
Bonus
Valerian
Valerian is a flowering plant native to Europe and Asia, but now also found in North America, where it is considered an invasive weed in some areas. The root is considered the prized ingredient used in many infusions. Fun fact: valerian is a strong cat attractant, similar to catnip. Valerian has been studied numerous times in scientific settings and shown to improve sleep quality and duration. It acts in a similar manner to benzodiazepines, which are a class of psychoactive drugs which lower anxiety and excessive brain activity. Valerian acts somewhat differently because it binds to a different subunit of the GABA-A receptor in the central nervous system. GABA receptors help regulate emotion, cognition, pain, sleep, and motor function, so valerian is essentially making the neuron less responsive to certain types of over-stimulation [11]. In turn, this decrease in stimulation can induce a more restful sleep with less nocturnal awakenings.
Conclusion
Herbs have long been utilized to help people sleep longer and better, and they can provide a more natural alternative to pharmaceutical drugs. Always make sure to consult with your physician before consuming these herbs, especially if you have a history of medical issues or are pregnant or nursing. If you are interested in these herbs and their application as a sleep aid, be sure to check out Mindful Moon’s Sleep tea, which has chamomile, lavender, and lemon balm, in addition to licorice for a warm, slightly floral and sweet flavor.
FDA Disclaimer
The statements in this article have not been evaluated by the Food and Drug Administration. The products discussed in this article are not intended to diagnose, treat, cure, or prevent any disease.