no herb can truly sedate you
here’s how they help you to sleep instead :
anxiolytic
adaptogenic
cooling / warming
nervine sedative
anxiolytics calm anxiety and anxious symptoms that might be preventing sleep. Anxiolytics generally work through regulating serotonin, GABA receptors, dopamine, or norepinephrine.
Here’s why each of those matter to sleep;
Serotonin is a precursor to melatonin, which is the hormone that enables sleep. It’s also involved in REM deep sleep and serotonin itself promotes restfulness and relaxation. St John’s Wort is the most famous herb for serotonin regulation, but saffron, rhodiola and a few others have also been researched
GABA is an inhibitory hormone that creates restfulness. Some herbs contain compounds that can temporarily block these receptors causing the same effect. Passionflower, valerian, and skullcap are the most notable here
Dopamine is similarly involved with REM and circadian rhythm as serotonin. It’s also a precursor to melatonin. Going down this route isn’t likely to have a direct effect on sleep as the herbs that influence dopamine and serotonin are more likely just supporting hormone regulation. Rhodiola, mama, and ashwaganda are notable here
Norepinephrine is an adrenaline, it’s something you’ll want to decrease to feel less anxious and more restful. Again, rhodiola and ashwaganda here.
Overall, anxiolytics support sleep by generally reducing stress and regulating hormonal responses. Herbs that influence GABA have the most direct effect on sleep.
adaptogens work in a similar way; they’re a stronger influence on the body’s stress response. There’s a bucket of research around how exactly adaptogens support the body’s stress response, but it remains fairly enigmatic. They influence the HPA axis, regulating the hormones released either up or down as needed. They may also make cellular energy production more efficient, and regulate hormone release such as cortisol and neurotransmitters such as dopamine and serotonin.
moving into a more energetic layer, excess heat or excess cold in the body can negatively effect sleep. This refers to the external room environment sure, but mostly it refers to the state of the body itself. Excess heat can translate to anxiety, racing thoughts, and itching, excess cold can translate to poor hormone balance, restlessness, or not feeling rested.
heat can be created in the digestive system from inflammation or poor function, and this can rise into the head. Herbs that drain heat from the head can support sleep really well. Draining herbs include passionflower, skullcap, wild lettuce and valerian for some people.
perhaps of all of these categories, the most effective are the nervine sedatives. Nervine sedatives sound like they go against the claim in the title -that herbs don’t sedate- because they do appear to sedate and relax overexcited nerves. They work in much the same way as anxiolytics with a few extra pathways; vasodilation, and a direct effect on the nervous system.
herbs like skullcap, passionflower, and lavender dilate the blood vessels which leads to relaxation through various avenues such as endorphin release, smooth muscle relaxation, and increased nutrient delivery. Herbs can influence vasodilation through; increasing nitric oxide, blocking calcium channels, or reacting with neurotransmitters.
the relaxing effect directly on the central nervous system is a powerful one. It normally occurs through alkaloids. They can interact with neurotrasmitters such as GABA, increase relaxing neurotransmitters like serotonin, and interact with the same receptors as benzodiazepine.
common herbs that people find work well for sleep; valerian, hops, poppy, wild lettuce, passionflower, skullcap, chamomile, lavender, lemon balm,
