Natural supplements can help reduce anxiety and improve sleep. The following herbs may be helpful in regards to improving your sleep. Many are used by themselves, while several are also found together in many popular sleep aids:

• Black Cohosh -This Native American herb is said to ease pain, such as that from neuralgia, and improve relaxation.
• Boneset - This herb is said to calms the nerves. It
• California Poppy Root - Eases anxiety and nervousness that can cause sleeplessness.
• Camomile (Chamomile) - This herb promotes well-being, improves digestion, is relaxing and considered generally soothing. A cup of chamomile tea before bedtime is an excellent way to encourage sleep if you have a history of allergies, however, especially to plants such as ragweed, you shouldn't use chamomile.
• Catnip - Catnip makes cats nuts but for humans it is actually relaxing and great for the digestion. It's often used in insomnia formulas and as a sleep promoting tea
• Gotu Kola - This Asian herb has a calming effect and also improves the circulation.
• Hoelen - A Chinese herb known for it's calming, soothing effect.
• Hops - Hops, as a tea, is relaxing and calming. It's also relieves pain and aids digestion. It's not advised to take this herb, however, if you are depressed, as it is somewhat of a depressant.
• Jasmine - Best known as aromatic oil, it promotes relaxation. Used as a tea, it's a mild nerve sedative. A few drops of the oil on your pillow can also be very soothing.
• Jujube (Da T'sao) - The Chinese Jujube date is said to relieve nervous tension and anxiety.
• Kava Kava - This member of the black pepper family is a very popular sleep aid. Long-term use isn't advised, however, as it can cause liver damage.
• Lavender - This is another herb known better as aromatic oil for relaxation however, when taken in a tea, it can help to relieve anxiety. A few drops of the oil on your pillow can also be very soothing.
• Lemon Balm - A tea made from lemon balm is said to improve digestion, promote relaxation and relieve nervous tension.
• Marshmallow Root - Marshmallow is known as a relaxing herb.
• Melatonin and its precursors - If behavioral changes do not work, it may be possible to improve sleep by supplementing with natural supplements such as melatonin, or one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP).
• Passion Flower - This herb is said to be calming, and also said to reduce muscle spasms that can disrupt sleep.
• Peppermint - Peppermint when used as a tea is said to ease digestion, relieve gas and helps with insomnia. Don't take peppermint if you are on iron supplements as it tends to interfere with the absorption of iron.
• Red Clover - Red clover is often used as a tea for inner cleansing, however it is also said to reduce anxiety and increase relaxation.
• Reishi Mushroom - This mushroom is said to reduce anxiety and calm the nervous system.
• Sage - Sage is said to ease depression and is good for the nerves. Use it when you cook the evening meal, or as a calming tea. The variety known as Clary works best.
• St. John's Wort - St. John's Wort is commonly used for mild depression, reduce anxiety, and to improve the quality of sleep.
• Spearmint - Spearmint is a great aid to digestion, and relieves gas. It has a calming effect on the entire body. A few drops on your pillow can also be very soothing.
• Thyme - Like sage, thyme is common cooking herb, and also excellent for treating nervous disorders. Thyme is said to also be useful for respiratory problems.
• Valerian Root - Valerian root is known to reduce anxiety, relieve nervous and muscle tension. Valerian tea is a natural sedative and it very beneficial aid to sleep
• Wood Betony - Because of its calming effect on the nervous system, Wood Betony is good for anyone suffering from Parkinson's disease. It's also great for calming anyone's nerves and promoting sleep. Use it as a substitute for black tea. The taste is very similar, but it contains no caffeine.

Authors Note: Natural supplements can affect health negatively in some people. Even natural products can cause adverse side effects, including serious illness and death. Some natural products may also interfere with drug therapies that you may be on. So, before starting any supplement therapy, discuss your plans with your physician.

About the Author  

Jeff Behar, MS, MBA