The best herbs, teas, and supplements to help you sleep
If you’ve ever found yourself tossing and turning at night, staring at the ceiling, and willing sleep to come, you’re not alone. Millions of people struggle with getting quality rest, but the good news is—nature has provided us with powerful herbs, teas, and supplements that can gently nudge the body into a state of relaxation and deeper sleep.
In this post, we’ll explore science-backed natural remedies to improve sleep, how they work, and how to incorporate them into your nighttime routine. Whether you’re looking for a soothing cup of tea, a sleep-promoting herb, or a supplement that supports your body’s natural rhythms, this guide will help you find what works best for you. Put those awful addictive sleeping pills aside and get ready to explore nature’s remedies!
My journey with natural sleep remedies
I used to believe that if I just went to bed early, I’d get great sleep. But night after night, I’d find myself wide awake, mind racing with to-do lists and the stress of the day. I turn to natural sleep aids on those nights when I’ve tried everything else and nothing is working….meditation, putting my phone away, even reading before bed, these all can work wonders but sometimes they just aren’t enough!
During my studies in Nutritional Therapy, my mind was blown by the plethora of herbs, teas and supplements out there that support sleep. Sometimes you need that extra help to calm down your nervous system or maybe there is a nutritional deficiency that could easily be addressed with supplements, to support your body with the raw ingredients needed to move towards relaxation and sleep.
Let’s dive into the best natural remedies for sleep.
Herbs that promote deep sleep 🌿
Herbs have been used for centuries in traditional medicine to calm the mind and body. Here are some of the most effective ones:
🌿 Valerian Root – the natural sedative
Valerian root is one of the most well-studied herbs for sleep. It works by increasing GABA levels in the brain, which promotes relaxation and helps quiet overactive thoughts.
Best for: people who struggle with racing thoughts at bedtime
How to take it: valerian root is available in capsules, teas, and tinctures
Caution: may cause grogginess in some people, so start with a small dose
🌿 Passionflower – the mind-soother
Passionflower is great for calming an overactive mind and reducing anxiety-related insomnia. It helps increase GABA, similar to valerian root, but with a milder effect.
Best for: people with anxiety or stress-related sleep issues
How to take it: drink passionflower tea 30-60 minutes before bed
Bonus tip: combine it with chamomile for extra relaxation
🌿 Ashwagandha – the stress reliever
Ashwagandha is an adaptogenic herb, meaning it helps the body adapt to stress. It lowers cortisol (the stress hormone), making it easier for the body to shift into relaxation mode at night. This is my personal ‘game changer’ herb, the calming effects are remarkably noticeable. You can take this herb any time of day, it will not cause grogginess - it creates a sense of calm - so if you feel stressed in the morning you can add this to your breakfast or smoothie to support your stress response throughout the rest of your day!
Best for: people who experience stress-related sleep disturbances
How to take it: in capsule or powdered form, mixed into warm nut milk, tea, golden milk or a smoothie
🌿 Lavender – the gentle calming herb
Lavender is well known for its calming effects and is often used in aromatherapy. But did you know drinking lavender tea or taking lavender oil capsules can also help improve sleep? Lavender is in a group of constituents called anxiolytics, it contains compounds that calm anxiety. Plus it smells lovely :)
Best for: people who want a gentle, natural sleep aid
How to take it: lavender tea, essential oil (diffused or applied topically - do a patch test first to ensure no allergies), or in supplement form
The best sleep-boosting teas 🍵
One of the easiest ways to introduce sleep-supporting herbs into your routine is by drinking herbal tea before bed. Here are the best teas for sleep:
✔️ Chamomile tea – The classic bedtime tea that reduces anxiety and promotes relaxation
✔️ Lemon Balm tea – Helps calm the nervous system and improve sleep quality
✔️ Peppermint tea – Great for digestion, which can indirectly promote restful sleep
✔️ Rooibos Tea – Caffeine-free and rich in antioxidants, helping to reduce inflammation for better sleep
✔️ Holy Basil (Tulsi) tea – Balances stress hormones and supports deep relaxation
✔️ Don’t forget valerian, passionflower and lavender mentioned above
Tip: if you usually wake in the night to use the loo, try drinking tea minimum one hour before bed.
Supplements that can improve sleep 💊
If you’re looking for additional support, natural supplements can be a great way to help regulate your body’s sleep-wake cycle. When purchasing supplements remember that you get what you pay for: cheap ones are often filled with fillers and in forms that are not absorbed into your body well. Look at the ingredients and always pick variants that have minimal additives.
💊 Magnesium – the sleep mineral
Magnesium is essential for relaxing the nervous system. It helps lower cortisol and supports deep sleep by promoting muscle relaxation.
Best for: people with tense muscles or stress-induced insomnia
How to take it: magnesium glycinate is the best form for sleep, as it has a high absorption rate, use the dosage recommend from the supplier you choose.
💊 Melatonin – the sleep hormone
Melatonin is the hormone that tells your body it’s time for bed. It’s especially helpful if you’re struggling with jet lag or a disrupted sleep schedule.
Best for: people with irregular sleep schedules or shift workers
How to take it: low doses (0.5-3mg) are best for maintaining natural melatonin production
I would only recommend using melatonin for jet lag or repetitive insomnia/sleepless nights. Try magnesium first, and the herbs/teas.
💊 L-Theanine – the calm-enhancer
L-Theanine is an amino acid found in green tea that promotes relaxation without causing drowsiness.
Best for: people who struggle with stress and racing thoughts before bed
How to take it: often combined with magnesium or herbal sleep blends
How to create a natural sleep routine using herbs & supplements
If you’re ready to incorporate herbs, teas, and supplements into your sleep routine, here’s a simple nighttime plan (adjust it to your schedule):
🌙 8 PM – start winding down, dim the lights, and avoid screens
🌙 9 PM – brew a cup of herbal tea (chamomile + passionflower is a great combo)
🌙 9:15 PM – take a sleep-supporting supplement like magnesium or L-theanine
🌙 9:30 PM – read a book or practice gentle stretching
🌙 9:45 PM – use lavender essential oil and prepare for bed
🌙 10 PM – drift off into deep, restorative sleep ✨
Finding the right herbs, teas, and supplements for sleep is a personal journey. While some people may benefit from valerian root or passionflower, others may find that magnesium or chamomile tea works best for them.
The key is to experiment with different combinations and create a consistent nighttime routine that supports relaxation. Try them one at a time to see what works for you and what doesn’t. By using nature’s remedies, you can finally unlock the deep, restful sleep you’ve been craving.
Let me know which herbal sleep remedy you’d love to try! 🌙💙