a bouquet of stress and sleep support herbs
Herbs for stress and sleep, supporting relaxation and dreaming.
The nervous system and your second brain: an intricate matrix of the mind-gut connection.
Your nervous system is responsible for your mood, memory, speech, sentience, cognitive function, sleep, sensations, decision making and also many essential functions of your organs. Your body’s reaction to sensory input - conscious and automatic - is constantly regulated and activated by the nervous system.
We increasingly hear about the gut as the “second brain” and the mind-gut connection. This is largely in part because of the enteric nervous system (ENS).
A really cool fact is that the ENS lines your entire digestive system with more than 100 million nerve cells, forming two layers. This connection between the brain and gut affects digestion, mood and the way we think.
In fact, 90% of our serotonin and 50% of our dopamine is created in the gut!
These are just some examples of hormones that work with the ENS to signal messages of happiness to your brain. There’s bi-directional communication between the CNS and ENS, and the gut microbiota have an influence on this communication as well.
A 2018 report called “The Brain-Gut-Microbiome Axis” (Martin et al.) is just one of many reports and studies that shows how our microbiome and the communication between the CNS , ENS and other parts of the nervous system are connected to a number of diseases that affect not only digestion but the psyche and neurological disorders such as the Autism spectrum, Parkinson’s disease, anxiety and depression.
So what do herbs have to do with this?! A LOT. Read below!
YAY PLANT FACTS!
Herbs have a powerful ability to work with these key physiological functions.
They can uplift mood, reduce stress, promote better sleep health and support the digestive system to function more normally in order to support the proper functioning of the ENS and help the microbiome flourish!
Below are great examples of these herbs. Note that a number of the herbs fall into multiple categories.
Click on the linked herbs to learn more information on their origins, botany, traditional medicinal uses, modern day usage herb safety and fun facts. As time goes on, more herbs will be linked - so you can check back regularly to learn something new.
Nervine Herbs
Lavender (Lavandula spp)
Catnip (Nepeta cataria)
Blue Vervain (Verbena hastata)
Skullcap (Scutellaria)
Lemon Balm (Melissa officinalis)
Passionflower (Passiflora)
Antispasmodic Herbs
Mugwort (Artemisia vulgaris)
Chamomile (Matricaria chamomilla)
Passionflower (Passiflora)
Blue Vervain (Verbena hastata)
Borage (Borago officinalis)
Sedative Herbs
Peppermint (Mentha x piperita)
Lemon Balm (Melissa officinalis)
Anise Hyssop (Agastache foeniculum)
Chamomile (Matricaria chamomilla )
Ginger (Zingiber)
Dreaming Herbs
Mugwort (Artemisia vulgaris)
Passionflower (Passiflora)
Motherwort (Leonurus cardiacca)
Blue Vervain (Verbena hastata)
Blue Lotus (Nymphaea caeruleas)
Lemon Balm (Melissa officinalis)
Milky Oats (Avena sativa)
Ashwagandha (Withania somnifera)
Eleuthero (Eleutherococcus)
Ginseng (Panax ginseng)
Adaptogenic Herbs
Bacopa (Bacopa monnieri)
Gingko (Gingko biloba)
Gotu Kola (Centella asiatica)
Rosemary (Rosmarinus officinalis)
Ginseng (Panax ginseng)
Nootropic Herbs
STRESS & SLEEP HERBS 101:
making sense of these terms
Herbalism a really beautiful practice and by gaining education on herbalism, we’re more empowered to make the right choices that resonate with us! Here’s a simple breakdown of what these common terms mean for herbs that have been used for THOUSANDS of years for medicinal benefits.
Please note, it is always a good idea to check with a trained health professional about what may be good specifically for you.
As a Clinical Herbalist, I value providing fun and balanced information. This info below is for educational purposes.*
What are nervine herbs?
Nervine herbs are herbs that help calm the nervous system. They may also be called nervines or nervine tonics.
Herbalists (including myself) love nervines for obvious reasons: who doesn’t love a little natural pick-me-up to help with stress?
These herbs work on a cellular level and have both local (specific) actions and more broad-reaching actions to support the body. This can be beneficial for a variety of mood and stress issues including anxiety, depression, stress, fatigue and panic attacks. They also have beneficial impacts for gut health - as explained above with the beauty of the mind-gut connection!*
Great examples of nervine herbs are Lavender (Lavandula spp), Catnip (Nepeta cataria), Blue Vervain (Verbena hastata), Skullcap (Scutellaria), Lemon Balm (Melissa officinalis) and Passionflower (Passiflora).
What are sedative herbs?
Sedative herbs are more sedating, they can help induce sleep.
Great examples of sedative herbs are Mugwort (Artemisia vulgaris), Chamomile (Matricaria chamomilla), Passionflower (Passiflora), Blue Vervain (Verbena hastata) and Borage (Borago officinalis).
Some herbs are mildly sedating (ie. Chamomile) and some more strongly sedating (ie Blue Vervain). One has to use caution, especially with medications or certain medical conditions! sedative herbs, one need
What are antispasmodic herbs?
Antispasmodic herbs help reducing spasming and cramps. This can be in all parts throughout the body: digestive muscles, key muscles around bones and joints, and also general tension within the body.
These help the body relax and restore.*They can also help signal to the nervous system “hello, it’s time to chill out!” This may even be useful for cases of diarrhea.
Many herbs in the mint family have antispasmodic actions. Great examples of antispasmodic herbs are Peppermint (Mentha x piperita), Lemon Balm (Melissa officinalis), Anise Hyssop (Agastache foeniculum), Chamomile (Matricaria chamomilla) and Ginger (Zingiber).
What are dreaming herbs?
Dreaming herbs are herbs that help get the body more into a lucid dreaming and visioning state. These are herbs that have real everyday applicable benefits and also can have a deeper emotional and spiritual level.
Mugwort (Artemisia vulgaris) is a great example of an herb that many herbalist love. It is connected to lunar energy, to women’s moon cycles and deep psychic healing. Artemis is the Greek goddess of all nature, animals and the hunt: and there’s a reason this herb’s name connects to her. It has a mothering, protective force that can illuminate dreams and the unconscious mind.*
It is important to honor these plant’s powers and be conscious of their side effects. That’s why working with a trained herbalist is often important when considering these herbs.
I am grateful for my many mentors who showed me the path with these herbs and empowered me to work on a deeper level with them.
Other great examples of dreaming herbs are Passionflower (Passiflora), Motherwort (Leonurus cardiacca), Blue Vervain (Verbena hastata) and Blue Lotus (Nymphaea caeruleas).
What are adaptogenic herbs?
Adaptogenic herbs are herbs that help the body respond to stress and promote more resiliency overall. In simple terms: they help the body adapt and restore.
Adaptogenic herbs have gained a lot of popularity over the last several years for their numerous benefits. Many mushrooms are also considered adaptogens like Lion’s Mane, Reishi, Turkey Tail and Chaga.
Some adaptogens are more buzzy and energizing like Ginseng and some are more calming like Milky Oats.
Other great examples of adaptogenic herbs are Lemon Balm (Melissa officinalis), Ashwagandha (Withania somnifera) and Eleuthero (Eleutherococcus).
What are nootropic herbs?
Nootropic herbs help with the brain and cognitive function. They can promote mental alertness and clarity.
A lot of people into “bio-hacking” talk about nootropic herbs and it’s important to have clear, updated information on them. This is because as with all herbs - it’s important consider your own medical conditions and proclivities before engaging with them.
Great examples of nootropic herbs are Bacopa (Bacopa monnieri), Gingko (Gingko biloba), Gotu Kola (Centella asiatica). Rosemary (Rosmarinus officinalis) and Ginseng (Panax ginseng).
FOOD FOR THOUGHT:
Enjoy The Natural Source Blog
Enjoy The Natural Source Blog
*These statements have not been evaluated by the Food and Drug Administration. The information above is purely educational and cannot substitute professional medical advice. It is not intended to treat, cure, or diagnose medical conditions. Consult with a medical professional if you have any concerns.