Great sleep is one of the hallmarks of vibrant health, but it’s something that many people often overlook. Sleep experts suggest that adults aged 18-60 get between seven to nine hours of sleep every night. A full seven hours, though, is not always easy to come by. 

It’s quite common for people to get cozy in bed and immediately feel wide awake. This is an unfortunate reality and it can seem like there’s no antidote or magical potion that immediately puts you in a state of deep sleep. That being said, health experts have identified certain beverages that contribute to a deeper state of relaxation. When the body is in a more relaxed state, it’s much easier to fall asleep. If you want to drive off to dreamland with ease, consider drinking the following beverages before bed. 

Passionflower Tea

Researchers in Mexico conducted an animal study to determine the effects of passionflower on sleep. The results indicated that rats injected with passionflower extract experienced a significant increase in total sleep time. No other human studies have confirmed these findings yet, but many anecdotal reports claim that passionflower tea helps people fall asleep.

Golden Milk

Golden milk, or a turmeric latte, before bed may help to promote a sense of calm. Warm milk, however, may not be appetizing because it can cause digestive discomfort. If you are sensitive to dairy products, consider dairy-free golden milk. Turmeric is rich in curcumin, a compound that may reduce inflammation, relieve anxiety, and alleviate effects of sleep deprivation. You can sweeten the beverage with Manuka honey to further reduce inflammation and promote gut health, which may aid your sleep.

Tart Cherry Juice

Cherries are stone fruits that can be tart or sweet, depending on the variety. Cherries contain tryptophan, which is an amino acid that’s a precursor to melatonin, a hormone that helps regulate when you fall asleep and wake up. Tart cherries tend to contain more melatonin, which is why their juice is better than the sweet varieties. In fact, tart cherries have up to six times more melatonin than sweeter cherries. One study observed 30 participants who consumed cherry-based juice twice daily. The results indicated that the juice improved nightly sleep and reduced the number of nighttime awakenings. Another study found that people who drank eight ounces of tart cherry juice twice a day for two weeks slept an additional 84 minutes, compared to the group who consumed a placebo drink.

Valerian Tea

It’s common to find valerian in health food stores, but you can also purchase it online. The most widely used part is the root, which is popular in herbal remedies for insomnia. Valerian shows promise for its ability to relieve insomnia and improve overall sleep quality. One study found that 30% of postmenopausal women who took 530 milligrams (mg) of valerian twice daily for four weeks reported better sleep quality. Valerian root may help enhance sedation and you shouldn’t mix it with drugs or alcohol because of that reason. Additionally, pregnant or nursing women and children under the age of three should avoid valerian. 

Ashwagandha Tea

Ashwagandha is a medicinal herb popular in Ayurveda treatments. Extracts and teas often include the root, berries, and leaves of the plant, all of which may help relieve stress, anxiety, and even arthritis. In human studies, ashwagandha exhibited the potential to help the body wind down and prepare for sleep. A study on mice identified triethylene glycol, an active compound in ashwagandha, to induce sleep when consumed in large doses. You can typically find ashwagandha in powder form, but it also comes in the form of tea and supplements. 

Chamomile Tea

Chamomile is a common go-to tea when you have a sore throat or runny nose. It’s comforting and helps reduce inflammation and cold symptoms. Other research noted that chamomile tea may be a helpful sleep tonic. One study, in particular, found that adults aged 60 and up who consumed 400 mg of chamomile extract for 28 consecutive days improved sleep quality. Another study monitored 80 women who experienced poor sleep. After drinking chamomile tea daily for two weeks, the subjects experienced a significant improvement in sleep. 

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If you have anxiety, any day has the potential to turn into a panicked state of unrest. With all that is going on nowadays, it’s easy for internal emotions to run amok and cause you to spiral out of control. It’s easy to label these times as “stressful,” and that people live in a uniform state of stress. This leads to adrenal fatigue and hormonal imbalance, which is a recipe for disaster if you are prone to anxiety or depression.

There’s no way to magically escape the times we live in, but you do have the opportunity to take control of your own life. When you make a constant effort to control your stress and the way you handle things, it’s much easier to manage anxiety levels. Don’t let the world dictate your life. You have the power to direct your focus wherever you want. Instead of focusing on the negatives, change your outlook to focus on the positives in your life.

For those times when willpower is not strong enough to manage stress, you can turn to herbs to help calm your anxious mind. This article explores six different herbs that can help ease your anxiety. We detail the herbs below, so keep reading to learn more about how they can benefit your anxiety. 

6 Herbs To Calm An Anxious Mind

Valerian

The valerian plant is native to Asia and Europe, and it has historical use as a sleep remedy. Some cultures used valerian teas or tinctures to help reduce depression and anxiety systems. Because there are very few studies on valerian, the National Center for Complementary and Integrative Health (NCCIH) concluded that more research is necessary to determine if it can alleviate anxiety symptoms. That said, it does have mild sedative properties that make it beneficial for healthier sleep. The NCCIH notes that pregnant women and nursing mothers avoid this herb.

Hawthorn

Similar to rose, hawthorn is a calming herb that comes in handy if you experience high stress levels. Many cultures use hawthorn to help manage sadness, depression, or general grief. A 2004 study found that that combining hawthorn, California, poppy, and magnesium helped to treat mild anxiety disorders. Hawthorn helps to relieve emotional and physical stress because it has a relaxing effect on the central nervous system. 

Passionflower

There are about 550 species of passionflower, but the P. incarnata species proves to be most effective against nervousness and anxiety. The flavonoids and alkaloids in passionflower actually interact with gamma-aminobutyric acid (GABA), a naturally occurring amino acid that regulates fear response. This interaction helps to dampen your body’s alarm system, helping it relax the body as opposed to heightening the senses. In one study, researchers monitored 40 dental patients prior to surgery. They all took 260 milligrams (mg) of passionflower a half-hour prior to surgery. The herb helped to reduce anxiety and heart rate as effectively as a pharmaceutical sedative. 

Ashwagandha

Adaptogens are very special because they affect the body’s hormones and systems to regulate stress response. Ashwagandha has a long history of use in Ayurvedic healing practices, but it has become popular in recent years. A 2019 clinical study examined ashwagandha’s effects on stress and anxiety. This eight-week study monitored 58 participants with stress. Each patient randomly took either a placebo, a 250 mg dose of ashwagandha, or a 600 mg dose of ashwagandha. The group that took the 600 mg dose reported a significant decrease in stress levels, while the other two groups didn’t notice a difference. 

Chamomile

Did you know that about one million cups of chamomile tea get consumed worldwide every day? Chamomile is a popular herb that has undergone extensive studies to observe its health benefits. Chamomile contains flavonoids that work to influence GABA, but it also has other calming compounds like apigenen. You can consume chamomile tea to help calm moderate stress, but recent research suggests it may help to relieve higher stress and anxiety levels. In 2016, people with general anxiety disorder took 500 mg of chamomile three times daily for two months. More than 50% of the group reported a significant decrease in anxiety symptoms. 

Galphina glauca

Native to Mexico, Galphina glauca is a plant species that has been traditionally used as a mild tranquilizer. A clinical trial in 2012 examined Galphina glauca for it’s potential to become a treatment for general anxiety disorder. Participants in the trial randomly received either Galphina glauca or prescription anti-anxiety medication, lorazepam, for 12 weeks. The findings indicated that Galphina glauca helped reduce anxiety symptoms better than lorazepam. 

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Money, family relations, friends, love, or even deciding on what to eat can induce anxious feelings. Between your pre-existing anxiety and all that is going on the world, it seems like you can’t swim to the surface to take some much needed breaths. How can you fight back and overcome? Many health experts and psychologists explain that turning to herbs may be more beneficial than anxiety medications.

The Anxiety and Depression Association of America claims that anxiety disorders are the most common form of mental illness in the United States. Affecting over 40 million adults, anxiety ranges from minor symptoms to severe issues, impairing your ability to carry out everyday tasks. When you’re anxious, it’s easy to tell yourself to relax, but it’s harder to put words into action. Instead of getting caught up in prescription medication and over-the-counter drugs, turn to herbs to fight stress and anxiety. Not only are they extremely effective, but they rarely have side effects (always check to see if you are allergic to herbs prior to use). Consider using the herbs below to calm the mind and relieve anxiety.

Passionflower

There is historical evidence that Native Americans used passionflower for medicinal purposes. As settlers moved across America, they continued using it to help treat restlessness and hysteria. In recent years, scientific studies found that passionflower works to reduce symptoms of depression, anxiety, and agitation. Researchers believe that passionflower works to increase gamma aminobutyric acid (GABA) in the brain. This chemical works to reduce the activity of certain brain cells, helping you feel more relaxed. The Journal of Clinical Pharmacy and Therapeutics published a study that proved passionflower to be as effective at treating anxiety symptoms as a prescription anti-anxiety medication known as oxazepam.

Kava Kava

Native to the islands in the Pacific Ocean, kava kava is a bush that many Pacific Islanders brew into a ceremonial beverage. It has muscle-relaxing properties, but it also works to reduce stress levels. Many researchers believe that kava kava’s sedative and hypnotic properties contribute to its ability to reduce anxiety. The traditional beverage has a numbing effect on the mouth, but teas and extracts don’t have that same effect. If you regularly experience anxiety symptoms, drink kava kava tea or take the extract three to four times per week. Note that you should not use kava kava if you have liver problems, and avoid overconsumption of kava kava because it can damage the liver.

Ashwagandha

Ashwagandha is an adaptogenic herb, meaning it can affect hormones or systems in the body that regulate stress response. Historically, Ayurvedic medicine used ashwagandha to help calm the mind, reduce stress, and relieve anxious feelings. An eight-week study in 2019 involved 58 patients experiencing stress. Each person received one of three treatments randomly. The three treatments were ashwagandha in varying doses (250mg or 600mg) and a placebo. Participants who took the 600mg dose dramatically reduced stress levels, but the people who took the 250mg dose experienced minimal to no reduction in stress.

Chamomile

The heavenly chamomile herb has myriad medicinal properties. Many cultures have used chamomile to help reduce muscle spasms, get rid of insomnia, reduce ulcers, treat insomnia, and remedy gastrointestinal disorders. Several studies found that chamomile exhibits sedative properties, which help induce sleep. Apigenin, a flavonoid in chamomile, is responsible for the sleep-inducing abilities. When apigenin binds to benzodiazepine receptors in the brain, some sort of hypnotic activity occurs. One study found that anxiety patients who took chamomile for eight weeks experienced a reduction in anxiety symptoms.

Tulsi (Holy Basil)

This herb is popular in Indian medicinal practices. While most people are familiar with tulsi’s antioxidant properties and its ability to regulate blood sugar, it has calming properties that are beneficial for anxiety patients. Drinking a cup of tulsi tea every morning can not only help reduce stress levels, but it also works to boost immune function.

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Annually observed in May in the United States since 1949, Mental Health Awareness Month aims to reach as many people as possible through community events, screenings, and media. There are currently 450 million people worldwide living with some form of mental illness, and two-thirds of people with mental illness refuse to seek treatment. The mission of Mental Health Awareness Month is to provide support, resources, and treatment options for those who may not search for help on their own.

Roughly 18 percent of the American adult population (around 40 million people) is currently living with an anxiety disorder. Anxiety can be a rare visitor for some, while others experience consistent anxiety, making it difficult for them to catch their breath and organize their thoughts. While breathing techniques, exercise, and maintaining a healthy diet filled with nutrient-dense foods can help improve anxiety, there are non-habit forming herbal options that have been proven to be effective.

Everyone with anxiety deserves to feel good, right? Take the extra time to invest in your mental and physical well being by getting a massage, correcting chemical imbalances via acupuncture, or doing a digital detox. That last tip is probably the most important, due to the fact that the percentage of people with anxiety has dramatically increase since the dawn of smartphones, tablets, and any other device that delivers and overwhelming amount of uncontrollable information 24 hours a day. Take a break from screens!

For those who want to avoid prescription medication for anxiety, sleep, or depression, consider experimenting with the following three herbs to relieve anxiety.

Valerian Root

Several clinical studies have shown that valerian root may be an effective herbal remedy for people with insomnia and anxiety. The people in these studies reported reduced anxiety and stress levels, and they had an easier time falling asleep. Additionally, the amount of time they remained asleep increased. If taken in excess, valerian root may cause dizziness, headaches, or drowsiness, but these reports are based on people who took more than 150mg of valerian root extract a day.

Kava Kava

Commonly consumed as a ceremonial drink in the Pacific Islands (Fiji, American Samoa, and Hawaii), kava root, also known as kava kava, has been praised for its calming effects on the body. Kava kava has been used by native cultures to help reduce headache pain, anxiety, improve sleep, and protect the kidneys. Working to slow the release of hormones into the bloodstream, kava kava helps to keep you calm. It does have a more sedative effect than valerian root, which is beneficial if your anxiety makes it difficult to fall asleep. Note that overconsumption of kava kava may damage the liver, so avoid this herb if you have liver problems.

Passionflower

This exotic vine flower is quite striking with its alien-like purple and yellow center. People have used passionflower for its various healing properties, the most notable of which is that it helps to calm anxiety. Passionflower may increase levels of gamma-aminobutyric acid (GABA) levels, an inhibitory neurotransmitter that works to regulate mood. Several studies have shown that passionflower has anti-anxiety properties, and it may even be a healthy alternative to anti-anxiety medication.

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A name like passion flower may trick you into thinking that it is an aphrodisiac, but it can actually help reduce anxiety, lower blood pressure, and eliminate insomnia, to name a few benefits. Some studies have even suggested that passion flower may be as effective as synthetic drugs for general anxiety disorder.

You may be somewhat familiar with the name because it is the flower of the passion fruit vine, even though passion flower is actually a common name for about 400 or more species of Passiflora incarnate. People have used the flowers, leaves, and stems, all of which are edible, for their respective medicinal properties for hundreds of years. The most common way to use the passion flower is to brew it into a tea and drink the liquid.

Passion flower is regarded as an alternative medicine America, even though it has mainstream acceptance in other parts of the world. See how passion flower can benefit your health!

Heart Health

Passion flower tea has been known to have blood pressure-lowering properties, primarily due to the antioxidant compound known as edulilic acid. Some studies have shown that continuous consumption of passion flower tea for five days helped to decrease levels of oxidized lipids, which can accumulate in the arteries and lead to atherosclerosis.

More Restful Sleep

Multiple studies have concluded that passion flower has sleep-inducing properties. A double-blind study found that the people who drank passion flower tea slept more soundly than the placebo group. The passion flower contains flavonoids and phytochemicals that impact the neurotransmitter levels in the brain, helping you sleep through the night.

Stress Reduction

Drinking passion flower tea may help to reduce stress levels because of the phytochemicals known as quercetin and kaempferol. These two alkaloids have been known to improve mood, promote relaxation, and reduce the amount of stress hormones in the body. Reducing stress levels can help you feel more energized and relieve feelings of anxiety.

Reduced Inflammation

Studies conducted on the antioxidant and phytonutrient content in wild passion flower species have found that they may reduce disease-causing inflammation. More attention was paid to the seeds of the plant, but the plant as a whole contains potent antioxidants. However, a study found that, when dried passion flower was applied to animals with paw edema (build-up of fluid in the paws of animals), they had reduced inflammation and less fluid in the paw area.

Reduced Effects Of Menopause

Menopause is often associated with hot flashes, night sweats, headaches, irregular sleep patterns, and feelings of depression or anxiety. Studies have shown that passion flower may be beneficial for vasomotor signs like hot flashes. In fact, it may be a better alternative to conventional hormone therapy. Passion flower helps to increase the levels of amma-aminobutyric acid (GABA), which is a chemical in the brain, and low levels are typically associated with depression or anxiety. Passion flower, valerian, flaxseed, licorice, red clover, and black cohosh are all herbs that can help reduce hot flashes in menopausal, or premenopausal women.

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