Natures Calming Remedies: 6 Herbs to Help You Deal With Insomnia

Natural remedies for restless nights

If you’ve ever stared at the ceiling at 2 a.m., replaying the day or worrying about the one ahead…you’re not alone. 

Insomnia, whether it’s trouble falling asleep, staying asleep, or waking up exhausted, can stem from many different roots.

What I love about turning to herbs for support is that they don’t force sleep the way medications often do. There are no synthetic ingredients, no foggy mornings, and no sense of dependency. Instead, the right herbs work with your body’s natural rhythm to encourage true, restorative rest.

Below are six of my favorite herbs for deeper, more peaceful sleep—but first, let’s explore what actually causes insomnia, so we can understand ourselves and which remedies might work best for us.

What Causes Insomnia?

Sleep is one of the most natural things in the world—and yet, it’s one of the first to slip when life feels out of balance. The truth is: Insomnia rarely has one single cause. More often, it’s a mix of physical, mental, and lifestyle factors that all play a part. Here’s what research tells us:

Stress That Doesn’t Turn Off

When your body stays in “go mode,” even after the day is done, it’s hard to settle into rest. Scientists call this hyperarousal—a state where both the mind and body are too activated to relax. Stress hormones like cortisol stay elevated, heart rate runs high, and the brain stays busy long past your bedtime.

This is when you’ll want to reach for an herb that supports your nervous system—like ashwagandha or skullcap.

Disrupted Sleep Rhythms

Your body follows a natural 24-hour rhythm that is influenced by light, temperature, and behavior. When that rhythm is thrown off—by travel, late night screens, working overtime, or irregular bedtimes—your ability to sleep gets thrown off too. Blue light, in particular, suppresses melatonin, the hormone that helps you drift off.

Creating small bedtime rituals like herbal tea, soft lighting, and screen-free time before bed can help restore that rhythm.

An Overactive Mind or Heavy Emotions

Worry, anxiety, or emotional processing often show up when we get still (darn it)! It’s an inconvenient truth that quiet moments can bring these types of thoughts to the surface. Psychological stress, depression, or even a big life transition can keep the nervous system alert, long after the day is over.

Calming herbs like chamomile, valerian, or hops helps encourage calmness and ultimately sleep.

Body Chemistry and Lifestyle Factors

Sometimes insomnia has more to do with what’s happening inside the body. Things like caffeine, alcohol, medications, hormone changes, or even genetics can all play a role in how easily we fall asleep and stay asleep. The balance between calming and stimulating brain chemicals (like GABA and glutamate) also matters—a reminder that rest begins from within.

Supporting your body with minerals, hydration, and gentle herbs helps create the right internal environment for sleep. Do an audit of what you are consuming and test removing some of those external factors to see how that helps.

Pain or Physical Discomfort

When your body hurts, your sleep does too. Chronic pain, hormonal shifts, restless legs, or health conditions like reflux or apnea can keep the body from fully relaxing. Even minor discomfort can lead to fragmented, low-quality sleep over time.

Herbs that soothe the body, like kava or valerian, helps to ease the physical tension so your body can rest too.

In Short:

Insomnia isn’t just “not being able to sleep.” It’s the body signaling that something—physical, emotional, or environmental—is out of sync. Once you understand why it’s happening, you can choose herbs and habits that gently guide you back toward balance and rest.

Six Herbs That Support Deep, Restorative Sleep

1. Ashwagandha Withania somnifera Ashwagandha is one of the most beloved adaptogens in herbal medicine, helping the body regulate cortisol and rebuild the nervous system after stress. It’s perfect for that “wired but tired” feeling when your mind is alert but your body is exhausted.
   

How to use: Take as a tincture or capsule about an hour before bed.

2. Hops Humulus lupulus

Beyond its fame in brewing, hops is a classic herb for nervous tension and stress-related insomnia. It quiets an overactive mind, soothes irritability, and helps your body unwind.

How to use: Sip as a tea or use in a tincture blend with chamomile or valerian.

3. Kava Kava Piper methysticum

Kava has been used for centuries across the South Pacific for its deeply relaxing and grounding effects. It helps release muscle tension and encourages physical calm, making it ideal when your body just won’t let go.

How to use: Tincture or capsule, 30–60 minutes before bed. Avoid combining with alcohol or certain medications.

4. Chamomile

   Matricaria chamomilla

Soft, floral, and comforting—chamomile is one of the most universal herbs for relaxation. It calms the nervous system, aids digestion, and signals to your body that it’s time to rest.

How to use: Brew a warm cup of chamomile tea before bed, or use as a gentle bath soak.

5. Valerian Root Valeriana officinalis

Valerian is a strong option for those who are feeling tense – both mentally and physically. It relaxes tight muscles and helps shorten the time it takes to fall asleep. Though its earthy scent isn’t for everyone, its effects are powerful.

How to use: Tincture or capsule before bed; start small to see how your body responds.

6. Skullcap Scutellaria lateriflora

Skullcap is a gentle nerve tonic that helps when your mind gets stuck on a loop. It soothes both body and mind, easing mental tension and emotional fatigue. How to use: Tincture or tea blend before bed, often paired with valerian or chamomile.

Closing Reflection

The more we understand our bodies, the less we need to fight them. The more we know about nature, the less we need to be prescribed.

When we choose herbs and rituals that bring us back to balance, we give ourselves permission to receive one of nature’s simplest gifts: peace.

Disclaimer

This content is for educational purposes only and is not intended to diagnose, treat, or replace professional medical advice. Always consult your healthcare provider before starting any new herbs or supplements, especially if you are pregnant, nursing, or taking medications.

Sources

• Romm, A. (2010). Botanical Medicine for Women’s Health. Churchill Livingstone.  ➤ Clinical reference on herbs supporting women’s health, stress, and hormonal regulation—includes guidance on calming herbs like chamomile and valerian.

• Chevallier, A. (2016). Encyclopedia of Herbal Medicine. DK Publishing.  ➤ Comprehensive herbal guide detailing traditional and modern uses of ashwagandha, kava, and skullcap for relaxation and nervous system balance.

• Winston, D. & Maimes, S. (2007). Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Healing Arts Press.  ➤ Overview of adaptogenic herbs such as ashwagandha and their role in reducing stress-related insomnia.

• Harvard Medical School. Sleep Health Education Program: Stress and Insomnia.  ➤ Educational summary on how chronic stress and hyperarousal disrupt the body’s ability to rest.

• Mayo Clinic. Insomnia: Symptoms and Causes. (2024).  ➤ Medical overview of common physical, emotional, and environmental factors that contribute to insomnia.

• National Institutes of Health (NIH). Herbs and Sleep Disorders. (2024).  ➤ Evidence-based overview of natural remedies and plant-based supports for improving sleep quality.

— Lila

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