Date of the last update: 18.06.2025
Insomnia is a problem that is affecting more and more people, including young people and even children. Before reaching for pharmaceutical sleep aids, it is worth considering herbs as a gentler alternative. Herbs offer effective support in the fight against insomnia, minimising the risk of side effects, which is important for health and well-being. Thanks to the natural effects of plants, we can improve the quality of our sleep without worrying about unwanted side effects.
Table of contents:
- The best herbs for insomnia
- Herbs for sleep – contraindications
- What herbs not to drink at night?
- Collecting plants and herbs as an ecotherapy tool to support restful sleep
- Summary
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The best herbs for insomnia
1. Valerian (Valeriana officinalis)
Valerian is one of the most popular and researched herbs used to treat insomnia. Valerian has a calming effect on the nervous system, helping to reduce stress and tension, making it easier to fall asleep. Valerian is available not only in tablet form but also as a tea.
2. Melissa (Melissa officinalis)
Melissa is a valued herb with calming effects. Its relaxing properties help to reduce anxiety and stress, which promotes better sleep. Melissa can be used in the form of a tea, capsules or essential oil. Its regular consumption can significantly improve sleep quality and contribute to an overall calming effect on the body.
3. Passionflower (Passiflora L.)
Passionflower is an herb with strong sedative effects. It helps to relieve symptoms of stress, anxiety and tension, resulting in better sleep and longer sleep. Passiflora is available as a tea, capsules and extracts that can be taken before bed to improve sleep quality.
4. Hops (Humulus lupulus)
Hops is an herb often used to treat sleep problems. It is known for its sedative properties. It also has a soothing effect on the nervous system, which helps to relieve insomnia. It is most commonly found in tea or capsule form, and its regular use promotes healthy sleep and improves the quality of rest.
5. Lavender (Lavandula angustifolia)
Lavender is an herb with relaxing properties that helps relieve tension and stress. Its calming effects make it easier to fall asleep and improve the quality of sleep. Lavender is often available in essential oil form, which can be used in aromatherapy, and as an ingredient in teas and capsules. You can prepare a lavender spray to spray on your bedding just before bedtime.
6. Ashwagandha (Withania somnifera L.)
Ashwagandha also known as sluggish vitania, is an adaptogenic herb that has calming and stress-reducing properties. Ashwagandha helps to balance levels of cortisol, the stress hormone, which can improve sleep quality. In the study ‘A Prospective, Randomised Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults’, conducted by Chandrasekhar, Kapoor and Anishetty, it was found that a highly concentrated extract of ashwagandha root had a positive effect on sleep quality by reducing symptoms of stress and anxiety.
Herbs for sleep – contraindications
Although herbs for sleep offer natural and gentler alternatives to pharmaceutical sleep aids, their use is not without risks. Some herbs may cause allergic reactions, interactions with other medications, or side effects such as daytime sleepiness or gastrointestinal disturbances. Children and adolescents in particular should approach the use of herbs with great caution, as their bodies may be more sensitive to herbal preparations. Before using any herb for sleep, it is a good idea to consult your doctor or pharmacist to select the safest and most appropriate solution for your individual needs. This is especially important if you are taking other medications.
What herbs not to drink at night?
Although many herbs can support a healthy night’s sleep, not all herbal preparations are suitable for consumption before bed. Some herbs may have stimulating or stimulating effects that can disrupt sleep and make it difficult to fall asleep. Examples include herbs such as yerba mate and guarana, which contain caffeine or other stimulants that can lead to insomnia and increased alertness. Other herbs, such as ginseng root, can also affect the nervous system in a stimulating way, which is contraindicated before bedtime. For those with sleep problems, it is important to avoid such herbs in the evening and choose those that have a proven calming and relaxing effect. It is always a good idea to familiarise yourself with the properties of herbs and, if in doubt, consult your doctor or pharmacist before using them.
Collecting plants and herbs as an ecotherapy tool to support restful sleep
Collecting plants and herbs is not only an enjoyable activity, but also an effective ecotherapy tool to support restful sleep. Spending time outdoors, surrounded by nature, promotes relaxation and reduces stress levels, which has a positive impact on the quality of sleep. The process of harvesting herbs engages the senses and requires attentiveness, which helps to draw thoughts away from everyday problems and tensions. In addition, contact with plants such as lavender, lemon balm or hops, which are known for their calming properties, allows you to directly benefit from their beneficial properties in your daily routine. Preparing one’s own teas from herbs collected personally brings additional satisfaction and enhances their relaxing effects, which contributes to a calmer sleep and an overall improvement in well-being.
Summary
Insomnia is a common health problem that affects not only adults, but increasingly younger people and children as well. Fortunately, there are natural alternatives to pharmaceutical sleep aids, including herbs that have been tried and tested and used for years, which offer milder effects and less risk of side effects. The best herbs for insomnia, such as valerian, lemon balm, passionflower, hops and lavender, have proven calming properties and can significantly improve sleep quality. Caution should be exercised when using herbs for sleep, especially with children and those taking other medications. It is worth highlighting the benefits of ecotherapy, such as collecting plants and herbs to promote relaxation and restful sleep.
