“ Effect of a medicinal plant ( Passiflora incarnata L) on sleep.” Sleep science (Sao Paulo, Brazil) vol. Guerrero, Fructuoso Ayala, and Graciela Mexicano Medina.& Buhse) on insomnia severity, anxiety and depression in insomniacs: Randomized placebo controlled trial.” Integrative medicine research vol. “ Effects of Herbal combination ( Melissa officinalis L. “ The effects of Melissa officinalis supplementation on depression, anxiety, stress, and sleep disorder in patients with chronic stable angina.” Clinical nutrition ESPEN vol. “ Spearmint Extract Improves Working Memory in Men and Women with Age-Associated Memory Impairment.” Journal of alternative and complementary medicine (New York, N.Y.) vol. and Plantago major L., Medicinal Plants Used to Treat Anxiety and Insomnia in Colombian Caribbean Coast.” Evidence-based complementary and alternative medicine : eCAM vol. “ Pharmacological Evaluation of Mentha spicata L. In addition, it's traditionally used to lift the spirit and works well in combination with similarly calming herbs. Lemongrass has a pleasant citrusy flavor that adds interest to herbal teas. If a racing heart charged with worry keeps you up at night, combining hawthorn with calming herbs can make a pleasant and soothing remedy. Hawthorn is a vitamin-rich herb that soothes and nourishes the heart. Its potent flavor means that a little goes a long way. Lavender is a gentle herb that helps relax the spirit and is a natural addition to sleep remedies. Valerian encourages good sleep and tends to be stronger in its action than other similar herbs however, it has a medicinal taste that some people dislike. It can be helpful in promoting good sleep. Below you'll find a list of other herbs to consider adding to the remedy.Ĭhamomile relaxes the nervous system, promoting a sense of calm. You might easily swap chamomile for California poppy, or add a touch of lavender in place of rose. You can (and should) adjust the recipe to your preferences and tastes. In this recipe, it lends a subtly sweet, anise-like flavor that complements the mint and lemon balm. It also is a promising herb for encouraging sleep in adults (7).įennel ( Foeniculum vulgare) is traditionally used to support digestive health and to ease painful gas (8), and it's this use that it's best known for however, recent research has explored its role in supporting the mood and easing feelings of anxiety and worry (9). Like other roses, Damask rose promotes a sense of peace and calm. It has a distinct, strong rosy aroma and is commonly used in both cosmetic and food applications. The herb is a common addition to sleep remedies.ĭamask rose ( Rosa damascena) has been used since ancient times in sacred and religious applications. While botanically related to the opium poppy ( Papaver somniferum), California poppy is mild, gentle in its action, and non-addictive. A study on passionflower tea found that it improved sleep quality (6).Ĭalifornia poppy ( Eschscholzia californica) blooms across the west coast of North America in sunny orange flowers. It has a light flavor and is used to support rest and sleep (5). Passionflower ( Passiflora incarnata) makes an excellent tea. Current research supports this traditional use with researching finding that supplementing with lemon balm decreased anxiety, stress, and sleep disturbances (3, 4). Lemon balm is traditionally used to soothe anxiety and promote good sleep. Lemon balm ( Melissa officinalis) is also a member of the mint family however, it tastes of citrus rather than mint, and it makes delicious herbal tea. Another study conducted on older adults found that spearmint helped improve memory and sleep (2). Animal studies have found evidence of the herb's anti-anxiety and sleep-supportive effects (1). It's traditionally used to support digestion, but it also soothes the nerves. Spearmint ( Mentha spicata) is a highly aromatic herb with a bright minty flavor undercut by the slightest sweetness. In combination, they work to support relaxation, ease nervous tension and promote a good night's rest. Others are soporifics - herbs that encourage and support good sleep. Some herbs are relaxing nervines, which work by soothing the nerves. This bedtime tea contains six medicinal herbs that support relaxation and rest.
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