The Best Herbs for Sleep: Natural Sleep Aid Botanicals
Struggling to fall asleep or stay asleep through the night? Good sleep can feel elusive, and a lack of quality rest makes it hard to get through your day. To enjoy a more restful slumber, you may want to try some of the well-known herbs for sleep that offer gentle, plant-based alternatives to pharmaceutical sleep aids. If you're sensitive to melatonin, exploring natural remedies, or simply curious about how botanicals can support better rest, finding the right herbs can make a real difference.
Let's explore some of the most effective herbs and plant-based options—like CBD, valerian, and chamomile—and how to naturally incorporate them into your nighttime wellness routine.
Why Turn to Nature for Better Sleep?
More people are turning to nature for support with sleep, stress, and anxiety—especially as concerns grow around dependence on over-the-counter or prescription medications. One study published in 2018 even found that patients managing insomnia showed a stronger preference for non-pharmacological treatment, rather than the quick fix of medications that can cause dependency or unwanted physical side effects.
Many common sleep issues (such as racing thoughts, hormonal shifts, stress, or disrupted circadian rhythms) can often be addressed by working with your body’s natural processes rather than overriding them.
A growing body of research supports the potential of herbal solutions. A 2020 review of multiple clinical studies found promising evidence that several herbal extracts may help reduce time to fall asleep, improve sleep quality, and even support people who wake up too early or frequently through the night.
More scientific studies are needed, but these early results suggest that plant-based sleep aids—used consistently and in the right combinations—may offer meaningful support. Rather than forcing sleep, herbs and botanicals help guide your body back into balance.
Quitting addictive sleep aids and opting for natural alternatives, like CBD for sleep, is a great way to nurture your body and enhance your everyday wellbeing.
Six of the Best Herbs for Sleep and Anxiety
Let’s take a closer look at some of the best herbs for sleep and anxiety. These plants have been used for generations and continue to show promise in modern wellness routines. Here are six time-tested botanicals that may help ease anxiety and support more restorative sleep.
1. CBD for Sleep and Anxiety Support
CBD (short for Cannabidiol) is one of the most well-known and effective natural herbs for sleep and relaxation. Extracted from hemp, CBD interacts with your body’s endocannabinoid system: a network of receptors that helps regulate stress, mood, and sleep.
When taken before bed, CBD may help calm the nervous system, quiet the mind, and support more restful sleep without grogginess. Many users find that it helps reduce anxiety and restlessness, allowing them to drift off more easily and stay asleep longer.
2. Chamomile: A Gentle Herb for Sleep and Relaxation
Chamomile is the sleep-supportive herb that most people are familiar with. This daisy-like flower contains apigenin, a natural compound that promotes drowsiness by binding to certain receptors in the brain.
Used for centuries as a calming tea or infused in tinctures and oils, chamomile helps reduce anxiety and promotes gentle sedation, making it a go-to nighttime herb.
3. Valerian Root: A Potent Herbal Sedative
Valerian root is one of the strongest herbal sleep aids, known for reducing the time it takes to fall asleep and improving overall sleep quality. It works by increasing levels of GABA, a calming neurotransmitter that slows brain activity.
Often paired with other herbs like lemon balm or hops, valerian is especially effective if you have trouble falling asleep. It’s best to start with small doses, especially if you’re sensitive to strong herbs.
4. Passionflower: Herbal Support for Racing Thoughts
Passionflower is particularly helpful if your mind races at bedtime. It may help calm anxiety and obsessive thoughts that can interfere with sleep by increasing GABA activity in the brain. It is similar to valerian but not quite as powerful of a sedative.
This herb is often blended into sleep formulas for its ability to soothe the mind and promote mental stillness before bed.
5. Lemon Balm: Uplifting Yet Calming
Lemon balm is a citrus-scented herb in the mint family that has been shown to reduce restlessness and support calm. It may be used on its own or as a complement to other herbs. In combination, lemon balm contributes to a balanced formula that supports both body and mind relaxation.
Treadwell Farms’ Evening Blend CBD Extract combines lemon balm with our full-spectrum CBD extract, valerian, and chamomile to help you fall asleep faster and maintain better sleep cycles.
6. Lavender: A Fragrant Path to Deeper Sleep
Lavender is beloved for its soothing aroma and natural ability to ease stress and tension. It can be diffused as an essential oil, applied topically, or infused in herbal blends. Lavender promotes a sense of peace that can lead to deeper rest.
You’ll find lavender in calming pillow sprays, herbal teas, and CBD topicals like our Restore CBD Hemp Roll-On, perfect for easing nighttime tension.
Choosing the Right Sleep Formula: What to Consider
When you're shopping for a natural sleep aid, it’s important to choose a formula that matches your body’s needs and your sensitivity level.
Your Sensitivity to Ingredients
Some people are more sensitive than others to popular ingredients like melatonin or valerian root. That’s why formulas like Treadwell Farms’ CBD Sleep Gummies—which contain no melatonin—are an ideal option for gentle, natural sleep support.
Instead of melatonin, these gummies feature CBD, CBN (a minor cannabinoid that promotes deep relaxation), and natural pineapple that supports your body’s own melatonin production. The result? You wake up feeling refreshed, not foggy.
How the Botanicals Are Sourced
Not all herbs are created equal! You want to look for products that are crafted with non-GMO plants and are third-party tested for quality and purity. This is especially important for hemp-based products like CBD, where quality directly impacts the effectiveness of the final product.
Blended vs. Single-Ingredient Sleep Aids
Some sleep products use a blend of herbs, like CBD with chamomile and lemon balm, for a synergistic effect. Others focus on one star ingredient, such as full-spectrum CBD oil. Your best choice depends on how your body responds and whether you prefer a more comprehensive or simplified formula.
How to Use Herbal Sleep Aids Effectively
To get the best results from herbs for sleep, how and when you use them matters.
Timing Matters
Most herbal sleep aids, including CBD, work best when taken 30–60 minutes before bedtime. Give them time to interact with your body and guide it into a restful state.
For our CBD products, we recommend that if you have trouble falling asleep, try taking your dose 30-60 minutes before your last meal (as a full stomach may delay onset). If you have trouble staying asleep, take your dose right before you go to bed.
Consistency Is Key
Plant-based remedies aren’t “one-and-done.” They work best when used regularly, as part of your nightly wellness ritual. Over time, your body begins to associate them with rest.
Pair with Healthy Habits
Set the stage for great sleep with calming nighttime habits. Lower the lights, avoid screens, take a warm shower, or read a book. As another tip, you can use aromatherapy (like with our CBD roll-ons) to signal to your body that it is time for bed. For more ideas, explore our blog on 5 Tips for Sleeping Better and Waking Up Refreshed.
Integrating your CBD sleep gummies or CBD tinctures for sleep into this routine helps train your body and mind to slow down and rest naturally.
Natural Sleep Aid FAQs
What are the best herbs for sleep? Some of the best herbs for sleep include:
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CBD – Calms the nervous system and supports deeper sleep
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Chamomile – A gentle sedative used for centuries
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Valerian Root – Helps you fall asleep faster
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Passionflower – Soothes racing thoughts
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Lemon Balm – Reduces restlessness and anxiety
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Lavender – Promotes deep relaxation through aroma and topical use
These herbs can be used on their own or in combination for enhanced results.
Can I use sleep herbs every night? Most herbal sleep aids are safe for regular use when taken in appropriate doses. In fact, consistency is key to seeing long-term benefits with plant-based remedies. It’s always a good idea to consult with your doctor and be sure none of the herbs are contraindicated with medications you may be taking.
Can I combine different herbs for sleep? Yes! Many herbal blends work synergistically to enhance relaxation. Just be sure to choose a formula that fits your sensitivity level and wellness goals.
What if I’m sensitive to melatonin? Try a melatonin-free option like our CBD sleep gummies, which offer support from botanicals like CBN and pineapple instead of synthetic melatonin. Our Evening Blend CBD Extract is also melatonin-free and has a blend of sleep-supporting herbs, including lemon balm, valerian root, and chamomile.
As a note, melatonin is not an herb and can cause some unwanted side effects, such as nightmares. Using synthetic melatonin can also cause your body to create less of its own overtime and leave you dependent on supplementing it.
Rest Easier with Nature’s Help
When it comes to restful sleep, nature has plenty to offer. Herbs like CBD, chamomile, valerian, and lavender can promote relaxation and ease your sleepless nights. The key is to choose the best herbs for your body, your sensitivities, and your wellness goals.
Ready to explore a more restful night? Explore Treadwell Farms' Sleep and Rest Collection of CBD products with boosted botanicals, and discover how natural sleep support should feel.
About the Author
Jammie Treadwell has co-owned and operated Treadwell Farms since 2019 handling everything from nursery operations to product development. Treadwell and her parents continue her family's Florida farming legacy by intentionally creating natural, small-batch artisanal hemp products trusted and tested with the community in mind.
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Cheung, J. M. Y., Bartlett, D. J., Armour, C. L., Saini, B., & Laba, T. L. (2018). Patient Preferences for Managing Insomnia: A Discrete Choice Experiment. The patient, 11(5), 503–514. https://doi.org/10.1007/s40271-018-0303-y
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Guadagna, S., Barattini, D. F., Rosu, S., & Ferini-Strambi, L. (2020). Plant Extracts for Sleep Disturbances: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2020, 3792390. https://doi.org/10.1155/2020/3792390
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Chamomile: Usefulness and safety. (n.d.-b). NCCIH. https://www.nccih.nih.gov/health/chamomile
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Valerian: Usefulness and safety. (n.d.). NCCIH. https://www.nccih.nih.gov/health/valerian
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Passionflower: Usefulness and safety. (n.d.). NCCIH. https://www.nccih.nih.gov/health/passionflower
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Lavender: Usefulness and safety. (n.d.). NCCIH. https://www.nccih.nih.gov/health/lavender
