Many plants help us relax and can aid sleep. All of the ones mentioned below are used in many herbal teas available to buy, or you may be able to grow the plants yourself and make your own tea. Many are backed-up by research.
Chamomile
The gentle flowers of chamomile are a good place to start if you want a gentle herb to aid sleep. In England we may find chamomile growing in the fields – this is Field or Roman chamomile (Chamaemelum nobile or Anthemis nobilis). It has a delicate apple scent but is slightly bitter, but is delicious in a herbal tea. Pick the flowers and use fresh, or buy dried flowers. Chamomile tea has been used to help menstural pain, and also to help sleep in parents with newborn babies.
Lavender
Lavender is a gorgeous plant and the flowers are rich in relaxing essential oils. The flowers do go nicely in a tea, especially combined with chamomile. If you have the essential oil, a tiny drop under the pillow or drops added to a hot footbath, can have lovely calming effects.
Valerian
Valerian is derived from valere in Latin, meaning to be strong and was traditionally used as a tonic. The dried roots are used in teas and supplements – it is very smelly but the taste does not come through in a tea. Valerian is a strong hypnotic, so I would not recommend it in high levels in a tea if you are buying or blending yourself. It can cause vivid dreams, but that also means you have slept deeply.
Hops
Hops are in the same family as cannabis. They are deeply sedating and the female flowers exude a sticky resin containing essential oils. Hops are incredibly bitter so will dry your mouth, but they can be a strong addition to a tea blend in small amounts. Hops in beer will of course make you sleep too but be careful as alcohol will disturb your sleep.
Lemon balm
In women going through the menopause, lemon balm can be helpful to aid symptoms like hot flushes and also support sleep. Balm is a glorious and uplifting herb in the mint family. Fresh balm in a teapot before bed is ideal, or you can dry bunches of the herbs for use over the winter months.
Herbal tea tips
- Many herbs are used to aid sleep. Strong herbs include hops and valerian. Gentler herbs for sleep include chamomile, lavender, lemon balm, passion flower, lime flower, and oat flowering tops.
- Make herbal tea part of your bed-time routine. Make your tea half an hour before bed and sit and relax with it. Dim the lights and put away the mobile phone if you wish.