You get into bed tired. Then your mind starts listing everything you forgot to do today.
If that sounds familiar, you have company. More than a third of American adults regularly get less than the 7 hours of sleep experts recommend, according to the CDC. That number has barely moved in a decade.
Herbal medicine has been working on this problem for a very long time. Chinese medicine in particular has a whole category of herbs whose job is to settle the mind at night. Below are six worth knowing, what each one is traditionally used for, and what the research actually says.
Why sleep gets harder
Most sleep trouble comes back to a handful of causes.
- A busy mind. Stress keeps the brain alert when it should be winding down, and it can make it harder to fall asleep or stay asleep.
- Screens at night. Blue light from phones and TVs can suppress melatonin, the hormone that tells your body it is nighttime.
- Late caffeine or heavy meals. Both can keep you up longer than you expect.
- An irregular schedule. Going to bed at different times confuses your internal clock.
Chinese medicine describes the same picture in its own language. Sleep depends on the Shen, the spirit that lives in the Heart, settling down at night. When the Heart or Liver run short of blood or yin, the Shen stays restless. You can read more in What is Shen.
6 natural remedies for sleep
1. Suan Zao Ren (sour jujube seed)
Traditionally used for light sleep, waking often, and restlessness tied to worry.
Suan Zao Ren is the best known sleep herb in Chinese medicine. It is used to nourish Heart and Liver blood and calm the Shen. It is gentle enough that it shows up in most classic sleep formulas.
Shop Zizyphus (Suan Zao Ren) Herbal Tincture
2. Suan Zao Ren Tang (Zizyphus Decoction)
Traditionally used for trouble sleeping with irritability, a racing mind, or night sweats.
This five herb formula builds on the seed above. It pairs Suan Zao Ren with poria, anemarrhena, ligusticum and licorice root.
A systematic review of 9 trials found short term benefits for people with sleep trouble, according to a 2023 summary in The ASCO Post. Most of the trials were small, so treat this as promising rather than proven.
Read the full Suan Zao Ren Tang guide, or shop Zizyphus Decoction (Suan Zao Ren Tang) Herbal Tincture.
3. Tian Wang Bu Xin Dan (Emperor's Tea)
Traditionally used for poor sleep during long stretches of stress, with a dry mouth, vivid dreams, or a racing heart.
This formula combines more than a dozen herbs, including rehmannia, dan shen, schisandra and Suan Zao Ren. In Chinese medicine it is used when stress has worn down Heart yin over time.
Shop Tian Wang Bu Xin Dan
4. Polygala (Yuan Zhi)
Traditionally used for overthinking at bedtime and a scattered, anxious mind.
Polygala is used to calm the Shen and connect the Heart and Kidney. It often appears alongside Suan Zao Ren in formulas. Read more in our polygala guide.
Shop Polygala (Yuan Zhi) Herbal Tincture
5. Albizzia bark (He Huan Pi)
Traditionally used for sleep that suffers when your mood is low or you feel stuck.
Its Chinese nickname translates to "collective happiness bark." It is used to ease emotional tension so the mind can settle.
Shop Albizzia Tree Bark (He Huan Pi) Herbal Tincture
6. Valerian root
Traditionally used for physical tension and trouble falling asleep.
Valerian is the most familiar Western sleep herb. The research is honestly mixed. The NIH Office of Dietary Supplements calls the evidence inconclusive, and the American Academy of Sleep Medicine recommends against it for chronic insomnia.
It does appear safe for short term use in most adults. Some people find it helpful for occasional restless nights. Side effects can include headache, upset stomach and vivid dreams.
Shop Valerian Root Herbal Tincture
Which one fits you
| If this sounds like you | Start with |
|---|---|
| You wake up often and sleep lightly | Suan Zao Ren |
| You feel irritable, hot or wired at night | Suan Zao Ren Tang |
| Months of stress, vivid dreams, dry mouth | Tian Wang Bu Xin Dan |
| Your thoughts will not stop looping | Polygala |
| Low mood keeps you up | Albizzia bark |
| Your body feels tense and will not relax | Valerian |
Help any herb work better
Herbs work best on top of good habits, not instead of them. Try these for two weeks.
- Go to bed and wake up at the same time, weekends included.
- Put screens away 30 to 60 minutes before bed.
- Stop caffeine by early afternoon.
- Eat dinner at least 2 to 3 hours before bed.
- Keep the bedroom cool, dark and quiet.
For a bigger picture of daily rhythm in Chinese medicine, read What is Yang Sheng. If you feel exhausted but cannot switch off, Why You Feel Wired but Tired goes deeper.
When to talk to a doctor
Sleep trouble that lasts more than a few weeks deserves a real conversation with your doctor. Sleep apnea, restless legs and other conditions need their own care. Cognitive behavioral therapy for insomnia is often the first recommendation, and it pairs well with herbs.
Check with your doctor or a licensed herbalist before starting any herb if you are pregnant, nursing, or take sedatives, antidepressants or other medications.
Browse the full Sleep Aids collection
Sources
- Centers for Disease Control and Prevention. FastStats, Sleep in Adults. cdc.gov/sleep/data-and-statistics/adults.html
- Centers for Disease Control and Prevention. 1 in 3 adults don't get enough sleep (2016). archive.cdc.gov
- Sleep Foundation. Stress and Insomnia. sleepfoundation.org
- Harvard Health Publishing. Blue light has a dark side. health.harvard.edu
- The ASCO Post. Traditional Chinese Medicine Herbal Formula Suan Zao Ren Tang for Insomnia (2023). ascopost.com
- Memorial Sloan Kettering Cancer Center. Suan Zao Ren Tang. mskcc.org
- NIH Office of Dietary Supplements. Valerian Fact Sheet for Health Professionals. ods.od.nih.gov
- National Center for Complementary and Integrative Health. Valerian. nccih.nih.gov
- Mayo Clinic. Valerian, a safe and effective herbal sleep aid? mayoclinic.org
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.