Improving the amount and quality of your sleep can have far-reaching impacts on your health. It’s essential to know the many tools we have at our disposal for getting the kind of sleep that we really need – plus, even a little extra? If restorative sleep has been just out of reach, there are natural, gentle remedies available to you.

Herbs

There are so many herbs that can help with sleep, but picking the best option depends on why you’re struggling to sleep. We’re going to dive into some technical science that might help you sleep all on its own.

Passionflower:

Passiflora incarnata, or passionflower, is a nervine, meaning it affects the nervous system. It can be taken as a tea or tincture and grows prolifically in the garden. Passionflower has been shown to promote sleep in subjects with insomnia disorder, improving both sleep efficiency (the percentage of time you’re actually asleep while in bed) and WASO (waking-after-sleep-onset: the amount of time spent awake after initially falling asleep).

Passionflower has been studied for its modulating effects on our GABA system. Passionflower flavonoids, the compounds in plants responsible for their vibrant colors, increase the activity of the GABA system, which is the body’s natural ‘brake’ that quiets overactive nerve signals, reduces anxiety, and promotes relaxation.

Ashwagandha

Despite its unfavorable scent, Ashwagandha is a powerful adaptogen. It helps to balance our energy during the day and support sleep at night. Its active compounds influence multiple body systems, including stress and hormonal regulation (hypothalamic-pituitary-adrenal axis), the nervous system and sleep (GABA, again!), reproductive health (endocrine system), physical performance (muscle strength and growth, and improve VO2 max), and metabolism and inflammation (anti-inflammatory and antioxidant). In studies, improvements were observed in sleep duration, quality, efficiency, and latency (the time to fall asleep), mental alertness upon waking, and WASO.

Contraindications include blood pressure and blood sugar medications, and it is not recommended for individuals who are pregnant or nursing, have an autoimmune disease, thyroid disorder, or hormone-sensitive cancer. Always consult a doctor before taking a new supplement and research interactions your current medications are known to have.

Chamomile

Chamomile is a well-known herb, and its reputation for aiding relaxation dates back a long way. This dainty little flower has a wide-reaching impact. Another flower with powerful flavonoids, chamomile interacts with GABA to calm the nervous system, boosts neurohormones like melatonin, and positively influences serotonin, dopamine, and noradrenaline, which improves mood and stress management. It also interacts with the HPA axis and regulates the body’s overall stress response.

Additional benefits include relieving indigestion and cramps, soothing skin irritations and conditions such as eczema, reducing menstrual pain, and helping lower blood sugar in people with diabetes. There is some evidence that chamomile may adversely affect memory and/or focus, so working with a practitioner to optimize dose and use is essential.

Cannabis

The first and most important term to be aware of when using Cannabis is biphasic, which means that low doses may have a positive impact while high doses can do the opposite. Both THC and CBD (most potent when used together) influence the neurotransmitters that regulate the body’s sleep-wake cycles, reducing sleep latency (the time it takes to fall asleep) and boosting slow-wave (deep) sleep. Low doses of THC promote drowsiness and suppress wakefulness signals. Higher doses of CBD help calm anxiety and pain.

For more information about how Cannabis interacts with the body, this article breaks down the differences between THC and CBD and the functions of the Endocannabinoid System.

rituals

The Moonlit Mind-Clearing Ritual

Inspired by the reflective practices inside Forest Witch Wellness coaching

Why it works:
Overthinking blocks rest. When you externalize your thoughts, your nervous system shifts from “holding everything” to “I can rest now.” This mirrors the reflection prompts we use in coaching sessions.

How to do it:

1. Light a candle and soften your environment.
2. Write down every thought, task, or worry your mind is clinging to.
3. Add a grounding phrase at the bottom of the page:
   This can wait until morning. I choose rest.
4. Close the notebook, take three slow exhales, and place your hand over your heart or belly.
5. Finish with a calming herbal action, like sipping a warm infusion or taking a few drops of a gentle nervine tincture from your apothecary.

Coach’s Note:
This kind of clearing ritual is one of the first tools I teach for clients navigating burnout, overwhelm, or disrupted sleep cycles.

Sleep well,
Elizabeth

Everything shared here is offered for learning, curiosity, and empowerment. I’m a herbalist and educator, not a medical professional, and nothing on this site is meant to diagnose, treat, or replace the care of a qualified healthcare provider. Our bodies are sacred and complex—please consult with a licensed medical practitioner before making changes to your wellness routines, herbs, or treatments.