Can plants help us sleep?

Falling asleep, staying asleep or returning to sleep if we awake during the night affect most of us occasionally. Personally, I tend to wake up in the middle of the night and then find it difficult to go back to sleep. Sometimes it's because I can't stop thinking about the previous day's events, sometimes it's because I'm thinking about the following day's events. Getting sufficient sleep at night is vital for regulating hormones, reducing inflammation and memory consolidation. Chronic insomnia has been linked to an increase in risk for diabetes, obesity, inflammation and cognitive dysfunction [1] . A good night’s sleep is, therefore, essential to maintaining good physical, mental and emotional health. Can plants help us ?

Our biochemistry plays an important rôle in the sleep process. Circadian rhythm is our internal biological clock regulating periods of sleep and awakeness. Melatonin helps manage sleep cycles and is released at nightfall. It is dependant on differences in light and dark which is why blue light from screens or electrical lighting at night can block or delay its release [2]. Melatonin is produced from serotonin which, itself, is produced from an amino acid, tryptophan, present in bananas, avocados, nuts, dairy and meat products. St. John’s Wort (Hypericum perforatum) can increase the levels of serotonin [3], although due to possible drug interactions, should be avoided if you are taking other medication. Passion flower (Passiflora incarnata) may also increase the levels of serotonin [3] and improve nervous restlessness associated with insomnia [4].

A variety of physiological issues can impact sleep. Plants can act to calm the nervous system, the cardiovascular system and the digestive system. Valerian (Valeriana officinalis), a well-known sedative, appears to be useful in treating mild sleep disorders in people who are anxious or disorganised [5]. Hawthorn (Crataegus monogyna) plays a rôle in protecting the heart and reducing palpitations and irregular heart beat [6]. Lemon balm (Melissa officinalis) alleviates heartburn and indigestion, bloating and abdominal pain [7]. Two types of Chamomille (Chamaemelum nobile and Matricaria recutita) have calming and sedative properties [8].

One example of a herbal tea blend that can reduce anxiety and improve sleep quality consists of lemon balm leaves; hawthorn leaves and flowers; and chamomille flowers. One teaspoon of each of these per cup should be infused in hot water for 10 minutes. In order to extract the calming molecules of the plant the hot water needs to circulate around the plant as much as possible. This means that certain infusers such as a tea ball are not optimal. An ideal infuser would be a basket tea infuser with a lid. Covering the infusion avoids the evaporation of the aromatic oils (and their properties). The infusion should be drunk an hour before going to bed.

Sleep is a highly complex process and sleep disturbances can be caused by multiple factors. The external environment (temperature, light, noise, uncomfortable mattress..), lack of physical exercise, poor diet, stress, medication, pain and irregular sleep schedules all feature amongst the causes of insomnia. Several factors must be taken into account when dealing with sleep issues, however, medicinal plants, when properly dosed and adapted to the individual, can provide support.

Sweet dreams!

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[1] Guadagna S et al., Plant Extracts for Sleep Disturbances: A Systematic Review. Evid Based Complement Alternat Med. 2020 Apr 21;2020:3792390.

[2] Gooley JJ et al., Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011 Mar;96(3):E463-72.

[3] Fahami F et al., A comparative study on the effects of Hypericum Perforatum and passion flower on the menopausal symptoms of women referring to Isfahan city health care centers. Iran J Nurs Midwifery Res. 2010 Fall;15(4):202-7.

[4] Gibbert J et al., Improvement of Stress Resistance and Quality of Life of Adults with Nervous Restlessness after Treatment with a Passion Flower Dry Extract. Complement Med Res 28 April 2017; 24 (2): 83–89. 

[5] Shinjyo N et al., Valerian Root in Treating Sleep Problems and Associated Disorders—A Systematic Review and Meta-Analysis. Journal of Evidence-Based Integrative Medicine. 2020;25.

[6] Wang J et al., Effect of crataegus usage in cardiovascular disease prevention: an evidence-based approach. Evid Based Complement Alternat Med. 2013;2013:149363.

[7] Petrisor G et al., Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems-A Review. Int J Mol Sci. 2022 Mar 25;23(7):3591.

[8] Srivastava JK et al., Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010 Nov 1;3(6):895-901.