It has been a difficult day at work; you were late picking your kids up from work and getting them to soccer practice. Traffic was congested, and you forgot to stop by the bank before it closed. Dinner for the family became a rushed trip through the fast food drive-thru, and once home, you are drained, exhausted, and frustrated. After settling in for the night, you believed you were going to fall right to sleep from being so fatigued, and after a few moments of laying in bed, your mind starts to wander. Minutes turn to hours, and after some restless tossing and turning, you feel you will never get to sleep. Does this scenario sound relatable? Maybe too familiar? If so, there IS relief, and you CAN achieve better quality sleep; and it doesn’t even have to be from strong sedatives or chemical-driven medicine. In this article, you will learn our top 5 natural herbs and wellness tips that will help you promote deeper sleep and a more restful evening. Natural Herbs and Wellness Tips: Consuming Herbs that Promote Relaxation Valerian Root You may have heard of Valerian root as it is becoming more and more mainstream. Mostly connected to its amazing benefits for sleep and mild sedative, valerian root is wonderful to help promote calm, grounding, and relaxation. It is safe to take on a consistent but rotating basis and is gentle on the body. Valerian root is extremely versatile and can be used as an herbal tea, tincture, and even found in some herbal salves. Tips for Better Sleep: Infusions Passion Flower Passion flower (Passiflora incarnata) is a climbing vine with beautiful flowers that have been used for centuries to treat various ailments, including insomnia. This flower is native to the southeastern United States and Mexico but can now be found all over the world. There are many different species of passion flower, but the most commonly used for sleep is the Passiflora incarnata. This flower contains many compounds that have been shown to be effective in treating insomnia and other sleep disorders. If you’re looking for a natural way to improve your sleep, consider passion flower. Passion flower is generally safe to take and can be found in many forms, including supplements, teas, and extracts. Creating an infusion out of dried passion flowers is very simple. An infusion is simply a hot tea process. Grab a tea ball or sachet, and place a serving amount of dried herb in the container. Boil 4-6oz of hot water, place the sachet in a cup and steep the passion flower for about 5-7 minutes. Sweeten to desired. Tips for Better Sleep: Tinctures Lavender Lavender is a great herb to use in tinctures to help aid in restful sleep. The soft, soothing, and cooling flavor is easily taken directly on the tongue or mixed in with your favorite nighttime tea. Lavender is a popular natural remedy for sleep and relaxation. This fragrant herb has a long history of use for its calming and soothing effects. Today, lavender is widely available in different forms, such as essential oils, dried lavender, tea, and even in topical personal care products. If you’re looking for a natural way to improve your sleep, lavender may be worth trying. There’s some evidence that lavender may help improve sleep quality. One study showed that lavender oil helped reduce insomnia and improved sleep quality in people with mild-to-moderate sleep disorders. If you’re interested in trying lavender to improve your sleep, there are a few things to keep in mind. First, start with a small amount to see how your body reacts. You can increase the amount gradually as needed. Second, be sure to purchase lavender oil or products from a reputable source. And finally, don’t use lavender oil or any other essential oil before consulting your physician or a clinical herbalist. Here are a few tips on how to use lavender to get better sleep: Add a few drops of lavender essential oil to your pillow or diffuser to help you relax and fall asleep. Drink a cup of lavender tea before bedtime. Place a sachet of dried lavender under your pillow. Place a couple of drops of lavender essential oil in an air purifier and run it while you sleep. Consider giving lavender a try. This natural remedy just might help you get the rest you need. Tips for Better Sleep: Cooking with Herbs as Medicine Incorporating herbs into your kitchen and daily meals is another great way to start improving your overall wellness, and yes, this means better sleep cycles too! Once you begin to take stock of the herbs you currently have on hand, it may even surprise you that you’ve been cooking with some powerful healers all this time. Here are a couple of common ones that can aid in improving restful sleep: Holy Basil If you’re looking for a natural way to improve your sleep quality, holy basil may be a good option for you. Holy basil is an herbal remedy that has been used for centuries to treat a variety of health conditions. In recent years, holy basil has gained popularity as a natural sleep aid; and recent research has shown that it can indeed help people sleep better. There is some scientific evidence to support the use of holy basil for sleep. A study published in the Journal of Ayurveda and Integrative Medicine found that holy basil was effective in improving sleep quality in people with insomnia. Another study found that holy basil was effective in reducing stress and improving sleep quality in people with anxiety. If you’re interested in trying holy basil for sleep, there are a few things you should keep in mind. First, holy basil is typically taken in the form of a supplement, and there are a few different ways you can take holy basil. The most common way is to take it as a supplement, but you can also add it to your food, take it in tincture form, or drink it as tea. Ashwagandha Our final herb for our top 5 herbs list, and this one is extremely special… Meet ashwagandha. Ashwagandha is an herb that has been used for centuries in traditional Indian medicine. It is considered to be a “Rasayana,” which means it is thought to promote health and well-being. Ashwagandha is also known as Withania somnifera, Indian ginseng, or winter cherry. Ashwagandha is a powerful herb that has been used for centuries in Ayurvedic medicine. This adaptogenic herb helps the body to better cope with stress, boosts energy levels, improves stamina, and supports a healthy immune system. Ashwagandha is also known for its anti-inflammatory and anti-anxiety properties. Additionally, ashwagandha is sometimes used as a natural treatment for arthritis, insomnia, and even cancer. This potent herb is available in capsules, powders, and tinctures, so it’s easy to find a form that suits your needs.