The Best Superfood Herbs for Sleep

 

If you train hard, your recovery depends on deep, high-quality sleep. Certain superfood herbs can help — calming your nervous system, reducing cortisol, and improving sleep depth without harsh sedatives. 

Let’s take a closer look at the role they play in promoting a good night’s sleep so you can design the sleep and muscle recovery you need. For everything from calming your nervous system to regulating your body’s stress hormones, these are some of the most popular and often researched herbs for sleep.

Herbs vs. Medicine for Good Sleep

Plant medicine is a beautiful thing. Over millennia, people have relied on mushrooms, leaves, flowers, roots, saps, and other plant parts to influence the health and function of our bodies and minds. Plants, like us, are complex living systems with thousands of chemicals moving around in their cells, keeping them alive and helping with different functions. 

Nature is frugal and uses many of the same nutrients and chemicals for lots of different functions. As a result, natural chemicals tend to have a wide variety of effects in our bodies. They also tend to have milder effects than pharmaceuticals or manmade isolated chemicals.

This can be both good and bad. Natural remedies often have less significant effects and take longer to get to a desired outcome than pharmaceuticals. However, their gentler effects on the body also tend to lead to fewer negative side effects and are less likely to lead to dependence and withdrawal effects.

The Best Superfood Herbs for Sleep

Whether you’re mildly active or a high-intensity CrossFit athlete in search of a good night’s sleep, it’s worth it to familiarize yourself with the best superfoods for sleep. Let’s look at some herbs that traditional medicine and modern research have found may enhance our sleep.

Hops

• Hops are members of the Cannabaceae family and are a relative of cannabis. They do not contain THC or CBD, the well-known chemical compounds called cannabinoids. But they do have some other plant chemicals in common, called terpenes, which contribute to their calming effects.

• Hops contain high levels of a terpene called myrcene, a terpene with sedating and muscle relaxant effects (1).

• Hops also contain another chemical component that helps with relaxation, an alpha acid called 2-methyl-3-buten-2-ol (2). This chemical increases the activity of the brain chemical called GABA. GABA is an inhibitory neurotransmitter, meaning that it has the effect of calming the nervous system and reducing excitement or anxiety (2). 

Chamomile

• People have used chamomile in herbal remedies for thousands of years, such as in ancient Egypt, Greece, and Rome.

• Traditionally, chamomile was a mild agent to help sedate people with agitation and anxiety, and to help with sleep-related problems.

• Modern research has found over 120 bioactive compounds in chamomile (3).

• The most promising compound for relaxation and sleep is an antioxidant called apigenin. Apigenin works by attaching to some of the same receptors in the brain as GABA (3). This is also the target of benzodiazepine medications (such as Valium, Ativan, and Xanax), which are common in treatments for anxiety and insomnia. Apigenin has a much milder attachment and effect than pharmaceuticals working on the same pathway (6).

• A 2018 study found that women using chamomile extract fell asleep more quickly and had better sleep quality than those not using chamomile (4).

• A large review study published in 2019 found consistency in research demonstrating "a significant improvement in sleep quality after chamomile administration (5)."

Passion Flower

• These flowers are native to Central and South America and have a long history of use for helping with sedation, anxiety, and sleep.

• The key active components in passion flower are chrysin, vitexin, and apigenin (yes, the same active ingredient as Chamomile).

• Passion flower has shown several different effects in the brain, including increasing melatonin levels, increasing the number of receptors for GABA, and activating GABA receptors (8, 10). This combination of effects may help improve sleep quality, as well as calming and protecting the brain.

• Many animal studies show improvements in stress and sleep when using passion flower (9).

• A study involving healthy participants who took passion flower and then participated in a sleep study found a significant improvement in sleep quality (9) when using passion flower, compared to a placebo (9).

• A 2017 review study showed consistency in published research using passion flower for sedation, calming and sleep (11).

Valerian Root

• People have used valerian root since the times of ancient Greece and in traditional European folk practices.

• Valerian promotes natural relaxation and helps in coping with stress. It is one of the most well-researched herbs for promoting sleep, and one of the few natural sleep support agents that most experts agree on and recommend.

• Studies have shown that valerinic acid, which is a major active ingredient of valerian root, interacts with GABA receptors to help boost GABA levels naturally (14).

• Studies have also shown valerian root has the ability to act on adenosine receptors (12). These receptors make you feel sleepy when triggered. Caffeine works by blocking these receptors so that you don't feel tired. By acting on these receptors, valerian root may help you feel more sleepy when you take it before bed.

• Studies have also shown valerian root works on serotonin receptors, particularly the ones that are present in an area of the brain responsible for sleep (16). Serotonin is a brain chemical that helps with mood regulation and making you feel happy. It also plays a role in helping you fall asleep (16).

• A review paper from 2020 compiled research evaluating the effectiveness of valerian as a sleep aid. It found 13 randomized control trials, using valerian root on its own (not in combination with other sleep aids or herbs), that found valerian to be effective as a sleep aid. Study results that showed positive outcomes ranged from sleep questionnaires and a variety of sleep quality indexes, to brain scans conducted on people while they slept. Six of the studies measured outcomes after a single dose before bed. Others assessed what happened when using valerian root for up to 8 weeks. It appears to have more significant outcomes when people take it consistently (13). This study also found that dried root powders seemed to be more effective than other liquid extract solutions (13). 

Lemon Balm

• Lemon balm is native to Europe, and people have used it medicinally for over 2,000 years to help with a variety of ailments.

• Most of the research on lemon balm has been related to its effects as a sedative, spasmolytic (stops muscle cramps/spasms), and antioxidant (18).

• One of the main active ingredients in lemon balm is called rosmarinic acid (19). Rosmarinic acid can block the activity of the enzymes that break down GABA, dopamine, and serotonin (19, 20). Blocking these enzymes may promote the mood-boosting and sleep-inducing effects of these brain chemicals.

• A study investigating the use of lemon balm extract and its effects on anxiety and sleep disturbances found 95% of the participants had positive results and a decrease of insomnia symptoms by 42% (21). 

About Herbal Combinations

While each of the above herbs works on its own, these herbs are more powerful when you take them together as herbal combinations. 

Studies combining valerian and hops (7), passion flower, valerian and hops (7), lemon balm and valerian (17) have shown beneficial effects on sleep quality, time required to fall asleep, and people’s ability to relax and be calm. This makes sense, as they all work on pathways and receptors in the brain that help with mood regulation, sedation, and sleep.

Direct-to-Compound Sleep Support: No Guesswork

At Thirdzy, we believe in cutting out the middleman. Instead of using whole herbal blends or vague extracts, we go straight to the proven active compounds your body needs to relax and recover. That means incorporating ingredients like GABA (the brain’s natural brake pedal), L-theanine (for calm focus), glycine (for deeper sleep and collagen synthesis), and magnesium bisglycinate (a highly absorbable form essential for nervous system recovery). These compounds are the very ones found in nature — but we deliver them directly, in standardized doses that actually work. No guessing. No melatonin. Just clean, targeted recovery.

Importance of Standardization of Herbal Extracts

Creating a high-quality herbal supplement involves more than just grinding up dried-out plants. It requires companies to use extracts that experts have standardized to the right amounts of active components. 

This is one of the critical differences between a supplement that works and one that doesn't. It's why you'll tend to get more consistent outcomes when supplementing with a good quality chamomile supplement than if you were to brew cups of chamomile tea before bed.

Standardized Extract Example

Standardized extracts are what experts use in research, so that their results can be repeatable. For example, consider valerian root, also called Valeriana officianalis. Valeric acid, or valerinic acid, is the active component in this plant’s roots, and it can help with de-stressing and sleeping. 

Most research studies focused on Valeriana officianalis have used a root extract standardized to 0.8% to 1% of valeric acid. Since that is the potency experts used in studies in which they observed benefits, that is the same potency you want to supplement with. 

If you see a herbal supplement that just says “valerian root” or “Valeriana officianalis” but no additional details, you can’t be certain that the brand used valeric acid or another part of the plant. You also can’t be sure whether or not they used a standardized amount, whether or not the plants are of a good quality, or whether or not the supplement is going to work.

The Evolution in the Safety of Herbal Supplements

People have used some herbs, like chamomile, for thousands of years. Traditional medicines were often combinations of plants in tonics, teas, or pastes. The ones that have survived the test of time have done so because they a) didn't have many (or any) dangerous side effects and b) helped people.

Herbs continue to be an exciting area of research in plant medicine. We now have technology to look at the different parts of these plants and the individual chemicals they contain to figure out how they work. 

As we better understand the individual chemicals, we also get better at understanding the combinations of herbs that go well together — and the plants, medicines, foods, and chemicals that do not pair well. This makes all plant-based supplements (not just herbal sleep supplements) safer and more effective for everyone.

Continued Research Into Herbal Remedies

But there is still a great deal to learn about plant medicines and herbal remedies. It is expensive and time-consuming to do research. Big companies are less likely to pour time and money into herbal supplements because they are not patent-able like pharmaceutical compounds, so they are not as profitable. 

Though this creates an information gap that universities and other organizations are working to fill, unpatented plant products are actually a good thing for consumers. It leads to more competitive pricing and easier access to natural supplements.

Botanicals to Avoid Before Sleep

Just as some herbs and plants have active compounds that can promote sleep, there are also botanicals that have the opposite effect. 

For example, coffee, which derives from the Coffea arabica plant, contains caffeine, a stimulant. The effects of caffeine can linger in your system for several hours or even all day, depending on your age and body weight, the dosage, and your specific tolerance. This makes it worth avoiding if you want to prioritize your sleep.

A cup of green tea also contains caffeine, although generally only about half as many milligrams as a cup of coffee. If you want a better night’s sleep but aren’t willing to give up your warm beverage, it could be wise to swap green tea for coffee, as the tea also contains theanine, an amino acid that encourages dopamine release, promoting feelings of relaxation and well-being.

That said, it’s best to avoid all botanicals that contain caffeine if you want to optimize your sleep. 

Herbs That Require Caution

There are several herbs that may promote rest and relaxation but also produce serious negative effects. Some herbs that support relaxation may interfere with athletic performance, hormone balance, or liver function — not ideal if you train regularly and want to stay at your peak. Scientists have more research to do on these herbs. Until we know more about them, it’s best to avoid these:

• Kava kava: Can lead to liver toxicity, resulting in liver failure or even death. May interact negatively with certain drugs. 

• Skullcap: In addition to liver toxicity, can also cause mental confusion, seizures, and irregular heartbeat. May interact negatively with certain drugs. 

• St. John’s wort: Acts as a stimulant for some people, leading to insomnia. Can also interact negatively with certain drugs, such as antidepressants.  

• Ashwaganda: Can cause gastrointestinal distress and may interact negatively with sedative drugs.

While the above herbs do have sleep-promoting properties, the bottom line is, their potential for negative side effects simply isn’t worth the risk. The scientific community has a lot more research to do into whether or not we can use these herbs safely one day.

Ultimately, the sleep stack of your dreams will be tailored to your own individual needs, preferences, and body, so it’s well worth it to do some research. By reading this article, you’ve already taken a step in the right direction toward a good night’s sleep! 

It’s also a smart idea to talk to your doctor or consult a sleep expert. Make small, incremental changes with consistency, plus listen to your body, and you may soon find you’re experiencing the rest and relaxation you deserve.

If you’re tired of guessing which herbal tea or capsule might help, consider a product like Thirdzy — designed specifically for athletes and active adults, using targeted, research-backed, naturally occurring compounds. Recovery starts with smarter sleep, and that starts here.

 

Sleep tight,

Dr. Justine Luchini

 

Frequently Asked Questions

What are the best herbs for sleep?

Some of the best-researched herbs for sleep include valerian root, chamomile, passion flower, hops, and lemon balm — all of which promote relaxation and may improve sleep quality.

How do herbs help you sleep?

Many herbs promote sleep by boosting calming neurotransmitters like GABA, increasing melatonin levels, or reducing anxiety and stress.

Is it safe to take herbal supplements for sleep every night?

Most well-studied sleep herbs are considered safe for regular use, but it’s best to consult your doctor, especially if you take other medications or have health conditions.

Are herbal remedies as effective as sleep medication?

Herbal remedies tend to be milder than pharmaceutical sleep aids but often come with fewer side effects and a lower risk of dependence.

Can I take more than one sleep herb at a time?

Yes, combining herbs like valerian, hops, and passion flower may enhance sleep effects, and many studies support their combined use.

Do herbal teas work as well as supplements?

Herbal teas can promote relaxation, but standardized supplements offer more consistent and potent doses of active ingredients.

How long do herbs take to work for sleep?

Some herbs may work the same night, while others — like valerian — often show better results with consistent use over several days or weeks.

Are there any herbs I should avoid before bed?

Yes, avoid stimulant herbs like guarana or those containing caffeine, such as green tea and yerba mate, which can interfere with sleep.

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*** The views expressed in this article are those of one expert. They are the opinions of the expert and do not necessarily represent the complete picture of the topic at hand. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

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