Natural Sleep Support: What Actually Helps

A bad night’s sleep makes everything harder. Before reaching for anything new, it helps to know what actually makes a difference, and where herbs fit in.

Start with the basics

The habits below are the foundation of good sleep, and no supplement can replace them:

• Keep a regular schedule. Going to bed and waking up at the same time every day, weekends included, helps set your body clock.
• Get daylight in the morning. Bright light early in the day helps you feel sleepy at night.
• Watch the caffeine. Coffee, energy drinks and some teas can affect sleep for hours after you drink them. Try to keep caffeine to the morning.
• Go easy on alcohol. It may help you nod off, but it tends to make sleep lighter and more broken later in the night.
• Dim the screens. Give yourself 30 to 60 minutes of wind-down time without your phone before bed.
• Keep your room cool, dark and quiet.

Where herbs fit in

Several herbs have long been used as part of an evening wind-down routine:

• Chamomile is one of the best-known calming herbs, traditionally enjoyed as a bedtime tea.
• Valerian root has been used for centuries to support restful sleep and has been studied for its role in sleep quality.
• Blue lotus was used in ancient Egyptian evening rituals to support relaxation.
• Reishi is a mushroom traditionally used in Chinese practice as part of an evening routine.

Herbs work best as one part of a good routine, not as a substitute for it. Give anything new a few weeks of consistent use.

Our evening range

I AM ASLEEP Gummies combine wild jasmine, blue lotus, chamomile, valerian, basil and boswellia in one sugar-free, vegan gummy, taken 30 to 60 minutes before bed. For a fuller evening routine, the Sleep Stack pairs I AM ASLEEP with Reishi and Ashwagandha at 10% off.

Be safe

Sleep herbs can cause drowsiness, so don’t drive or operate machinery after taking them, and don’t combine them with alcohol or sleep medication. Speak to your healthcare provider first if you are pregnant, nursing or take medication.

When to see a doctor

If you’ve struggled to sleep for more than a few weeks, snore loudly, stop breathing during sleep, or feel exhausted during the day despite a full night in bed, speak to a doctor. Ongoing sleep problems can have medical causes that are worth checking.

This article is for general information only and isn’t medical advice.