The Public Herbarium

Hops (Humulus lupulus) showing leaves and flower

Sleep & Relaxation: Your Complete Herbal Guide

Natural sleep support without dependency/side effects, addresses root causes (stress, nervous system), sustainable long-term use, accessible herbs in NZ, gentle relaxation without sedation.

Understanding Sleep Issues

Common Sleep Problems

Sleep onset insomnia:

Sleep maintenance insomnia:

Poor sleep quality:

What Affects Sleep

Lifestyle factors:

Environmental factors:

Physical factors:

Your Sleep & Relaxation Herb Kit

For Beginners: Gentle & Safe

1. Chamomile (Matricaria chamomilla)

chamomile flowers in full bloom
Chamomile (Matricaria recutita)

What it does:

Best for:

How to use:

Why it works: Contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain (same receptors as anti-anxiety medications), producing gentle calming effect WITHOUT the side effects.

Where to get (NZ):

Cost: $5-12

Safety: Very safe. Avoid if allergic to daisies/ragweed. Safe for children, pregnancy (moderate amounts), breastfeeding.

2. Lemon Balm (Melissa officinalis)

Lemon Balm (Melissa officinalis) leaves
Lemon Balm (Melissa officinalis)

What it does:

Best for:

How to use:

Why it works: Inhibits GABA-transaminase (enzyme that breaks down GABA), increasing GABA availability in brain. GABA is the primary calming neurotransmitter.

Where to get (NZ):

Cost: $8-15 dried, $5-10 to grow

Safety: Very safe. Pleasant lemon taste. Safe for children. Fine during pregnancy/breastfeeding.

For Stubborn Insomnia: Stronger Sedatives

3. Valerian (Valeriana officinalis)

botanical drawing of Valerian (Valeriana officinalis)
Valerian (Valeriana officinalis)

What it does:

Best for:

How to use:
Tincture (easiest): 2.5-5ml (½-1 teaspoon) 30-60 minutes before bed

Why it works: Binds to GABA receptors (beta subunit, different from benzodiazepines) increasing GABA activity. Also inhibits GABA breakdown, allowing it to stay active longer.

IMPORTANT: 10% of people find valerian STIMULATING (opposite effect). If this happens to you, try passionflower instead.

Where to get (NZ):

Cost: $15-30

Safety: Very safe but:

  • Smells like dirty socks (normal!)
  • Don’t combine with alcohol or sedative medications without medical advice
  • Fine for regular use, but take occasional breaks (e.g., 5 days on, 2 days off)
  • May enhance anesthesia – tell doctor if taking before surgery

4. Passionflower (Passiflora incarnata)

Passionflower (Passiflora incarnata) leaves and flower
Passionflower (Passiflora incarnata)

What it does:

Best for:

How to use:

Why it works: Increases GABA levels in brain, modulates GABA receptors.

Where to get (NZ):

Cost: $10-25

Safety: Very safe. May enhance sedative medications – check with doctor if on medications.

Supporting Herbs

5. Lavender (Lavandula angustifolia)

Lavender (Lavandula angustifolia) flower stalk and some leaves
Lavender (Lavandula angustifolia)

What it does:

Best for:

How to use:

Why it works: Linalool (main compound) modulates GABA system when inhaled, producing calming effect.

Where to get (NZ):

Cost: $8-15

Safety: Very safe. Avoid ingesting pure essential oil. Safe for most people topically (test for sensitivity).

6. Hops (Humulus lupulus)

Hops (Humulus lupulus) showing leaves and flower
Hops (Humulus lupulus)

What it does:

Best for:

How to use:

Why it works: Contains compounds that increase GABA activity.

Warning: Can cause depression in some people with prolonged regular use. May affect hormones with very long-term use. Bitter taste.

Where to get (NZ):

Cost: $10-15

Note: Same plant used in beer, but tea is non-alcoholic!

Herbal Tea Blends for Sleep

Gentle Sleep Tea (Best for Beginners)

Ingredients:

Method:

  1. Mix dried herbs, store in airtight container
  2. Use 1-2 teaspoons per cup
  3. Pour hot water, steep 10 minutes (covered!)
  4. Strain, add honey if desired
  5. Drink 1-2 cups 30-60 minutes before bed

Cost to make: ~$20 for enough for 2-3 months

Strong Sleep Tea (For Stubborn Insomnia)

Ingredients:

Method:

  1. Mix herbs
  2. Use 1-2 teaspoons per cup
  3. Steep 10-15 minutes
  4. Add honey! (Tastes bad but works well)
  5. Drink 1 cup 30-60 minutes before bed

Warning: Tastes like dirty socks. Worth it for good sleep!

Daytime Anxiety-Relief Tea

Ingredients:

Method:

  1. Use 1 teaspoon per cup
  2. Steep 10 minutes
  3. Drink 2-3 cups throughout day

Benefits: Reduces anxiety during day WITHOUT drowsiness. Better daytime calm = better nighttime sleep.

Sleep Tincture Recipe (DIY)

Ingredients:

Method:

  1. Mix dried herbs in clean jar
  2. Cover completely with vodka (1-2cm above herbs)
  3. Cap tightly, label with contents and date
  4. Store in dark place
  5. Shake daily for 4-6 weeks
  6. Strain through cheesecloth, squeeze out liquid
  7. Bottle in dark glass dropper bottles

Dose: 2.5-5ml (½-1 teaspoon) in small amount of water, 30-60 minutes before bed

Shelf life: 3-5 years

Cost: ~$30 to make ~300ml (vs. $60-90 to buy)

Beyond Herbs: Essential Sleep Hygiene

Herbs work MUCH better combined with good sleep practices!

Create a Sleep-Friendly Environment

Darkness:

Temperature:

Quiet:

Comfort:

Establish a Bedtime Routine

8:00 PM: Dim lights throughout house (signals body it’s evening)

8:30 PM: Stop all screens (TV, phone, computer, tablet)

9:00 PM: Relaxing activity

9:30 PM: Drink sleep tea

10:00 PM:

KEY: Same time every night! (Even weekends – your body loves consistency)

Daytime Habits for Better Sleep

Exercise:

Caffeine:

Naps:

Light exposure:

Meals:

Relaxation Techniques

4-7-8 Breathing

Method:

  1. Exhale completely through mouth
  2. Close mouth, inhale through nose counting to 4
  3. Hold breath counting to 7
  4. Exhale through mouth counting to 8 (whoosh sound)
  5. Move up body: feet → calves → thighs → hips → stomach → chest → arms → hands → neck → face

When: In bed, trying to fall asleep, or when anxious

Why it works: Activates parasympathetic nervous system (rest-and-digest), slows heart rate, calms mind.

Progressive Muscle Relaxation

Method:

  1. Lie in bed
  2. Starting with toes: Tense muscles for 5 seconds, then release
  3. Notice difference between tension and relaxation
  4. Move up body: feet → calves → thighs → hips → stomach → chest → arms → hands → neck → face
  5. Let entire body sink into bed

Why it works: Physical relaxation triggers mental relaxation. Releases stored tension.

Body Scan Meditation

Method:

  1. Lie comfortably
  2. Bring attention to toes
  3. Notice any sensations without trying to change anything
  4. Slowly move attention up body
  5. If mind wanders, gently return to body scan

Why it works: Shifts focus from thoughts to body, naturally calms mind.

Herbal Baths for Sleep

Lavender Bedtime Bath

Ingredients:

Method:

  1. Add to warm (not hot!) bath
  2. Soak 20 minutes
  3. Take 1-2 hours before bed
  4. Dim lights, play calm music

Why it works:

Dream Pillows & Sachets

Simple Sleep Sachet

Ingredients:

Method:

  1. Mix herbs
  2. Put in small cotton or muslin bag
  3. Stitch or tie closed
  4. Tuck inside pillowcase or under pillow
  5. Replace every 2-3 months

Cost: $5-10 to make

Sleep Strategies for Specific Issues

Can’t Fall Asleep (Racing Mind)

Herbs:

Practices:

Waking During Night

Herbs:

Practices:

Stress-Related Insomnia

Herbs (throughout day, not just bedtime):

Practices:

Children & Sleep

Safe herbs for children:

Dosage:

Children’s Calming Tea:

Avoid for children:

NZ Sourcing & Costs

Where to buy dried herbs:

Where to buy tinctures:

Where to buy plants/seeds:

Budget tips:

When to See a Doctor

Seek medical help if:

Other helpful treatments:

Your Action Plan

Week 1:

  1. Choose ONE gentle herb (chamomile or lemon balm)
  2. Establish consistent bedtime
  3. Remove screens from bedroom

Week 2:

  1. Add bedtime routine
  2. Try one relaxation technique (4-7-8 breathing)
  3. Optimize sleep environment (darkness, temperature)

Week 3:

  1. Add evening herbal tea to routine
  2. Practice sleep hygiene consistently
  3. Evaluate progress

Week 4+:

  1. If still struggling, try stronger herbs (valerian, passionflower)
  2. Fine-tune routine based on what works
  3. Consider professional help if no improvement

Remember:

Sleep well!

Budget-Friendly Sleep & Relaxation Support

Low-cost nightly support ($0-10/month):

Total: $0-12/month (free if growing herbs)

Free sleep herbs:

Sleep hygiene practices (free):

Specific sleep issues:

NZ budget note: Valerian expensive ($15-25/50g) and strong-smelling. Chamomile + lemon balm + lavender (all garden-friendly) provide effective gentle sleep support for free or $8-12 if purchasing dried chamomile.

Emergency sleep support (free):

References

Bent, S., et al. (2006). Valerian for sleep: A systematic review and meta-analysis. American Journal of Medicine, 119(12), 1005-1012.

Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy: Modern herbal medicine (2nd ed.). Churchill Livingstone.

Guadagna, S., et al. (2020). Plant extracts for sleep disturbances: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2020.

Disclaimer: Does not represent rongoā Māori methods. For rongoā knowledge, consult Te Paepae Motuhake.

Medical Disclaimer: This guide is for educational purposes only and is not medical advice. Sleep problems may indicate underlying medical conditions requiring professional evaluation. Herbal sleep aids support natural sleep but do not replace medical treatment for sleep disorders. Consult qualified healthcare practitioners before using herbs, especially if pregnant, nursing, taking medications (particularly sedatives), or having medical conditions. Avoid alcohol with sedative herbs. Use herbs responsibly.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of December 2025. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.

The Public Herbarium is built on a foundation of scientific integrity, transparency, and care. Research sources are referenced throughout the site wherever possible. Content creation is assisted by AI tools and carefully reviewed for accuracy.