Five Herbs for Insomnia & Anxiety

Five botanicals backed by science to help calm the mind and support restful sleep..

Jun 02, 2025

Most of us know what it’s like to toss and turn in bed, with a racing mind that refuses to quiet. For millions, insomnia is more than an occasional frustration. It’s a chronic disruption that impacts both health and quality of life. Sleep is not a passive state but a carefully regulated process governed by a network of brain chemicals.

Neurotransmitters like norepinephrine, glutamate, and orexins promote wakefulness, while others such as GABA, adenosine, and melatonin support the transition to rest. When this chemical balance is disrupted, especially when GABA activity is low, both sleep and emotional regulation begin to falter.

Scientific research confirms what many already of us can already sense: insomnia and anxiety are closely connected. Individuals with generalized anxiety disorder often struggle with either falling asleep or staying asleep through the night. Both conditions share underlying changes in brain chemistry, particularly reduced GABA activity and overactive stress centers in the brain such as the amygdala and prefrontal cortex. The relationship goes both ways. Anxiety can fuel insomnia, and lack of sleep can heighten anxiety. This is why remedies that calm the nervous system while supporting healthy sleep cycles may provide real relief.

Here, I’ll explore five herbs with potential to help mitigate this condition based on the findings in this 2021 review paper published in the scientific journal, Planta Medica:

Borrás S, Martínez-Solís I, Ríos JL. Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Planta Med. 2021 Aug;87(10-11):738-753. doi: 10.1055/a-1510-9826. Epub 2021 Jun 11. PMID: 34116572.

Passionflower

Passionflower (scientific name: Passiflora edulis Sims, in the Passifloraceae family) has a long history of use in herbal traditions to soothe the nervous system. Animal studies have demonstrated that passionflower enhances slow-wave sleep and reduces REM and wake time, likely through its effect on the GABA system rather than serotonin. Clinical trials reveal a mixed but promising picture: in some cases, passionflower eased anxiety in patients with generalized anxiety disorder and reduced pre-operative stress without sedation. It also improved sleep efficiency and nighttime awakenings in adults with insomnia. While dosage and formulation varied across studies, the overall evidence suggests that passionflower supports both deeper sleep and calmer minds.

Kava

Kava (scientific name: Piper methysticum G.Forst., in the Piperaceae, or black pepper family) is made from the roots of a Pacific Island plant. It is traditionally used as a room temperature water based extract for its calming and muscle relaxant effects. Preclinical studies highlight its ability to enhance GABAA receptor activity, especially when combined with other sedatives, and to improve deep sleep quality and duration. Clinical research shows that kava reduces anxiety, particularly in those with moderate to severe symptoms. Although not every trial has confirmed kava’s effectiveness, the herb consistently shows potential for reducing anxiety and improving sleep when those problems are intertwined. Avoid preparations of kava in alcoholic tinctures as this is not the traditional preparation method and may pose potential health risks due to a different suite of chemicals extracted from the plant by alcohol than in the case of water.

Ashwagandha

Ashwagandha (scientific name: Withania somnifera (L.) Dunal, in the Solanaceae, or potato/tomato family) is a staple of Ayurvedic medicine. It has received growing scientific interest for its role in reducing stress, anxiety, and insomnia. Multiple clinical trials have shown that it improves sleep quality and reduces anxiety scores in adults, with some studies also noting reductions in cortisol and other stress-related hormones. In patients with generalized anxiety disorder and even schizophrenia, ashwagandha provided noticeable relief from anxiety symptoms. It has also been tested in elderly adults and those with nonrestorative sleep, showing improvements in sleep and mental alertness. Ashwagandha’s broad utility for mood and sleep makes it one of the most versatile herbs for restoring balance in the body.

Lemon Balm

With its mild lemon scent and calming properties, lemon balm (scientific name: Melissa officinalis L., in the Lamiaceae, or mint family) has been used for centuries to relieve nervous tension. Animal research suggests it may boost GABA levels in the brain by inhibiting its breakdown, helping quiet the mind without sedative side effects. In human studies, extracts of lemon balm have eased symptoms of mild-to-moderate anxiety and improved sleep quality, although some studies lacked placebo controls or had small sample sizes. Additional trials have shown benefits for stress and sleep disturbance in patients with cardiovascular conditions. While more rigorous research is needed, lemon balm appears to offer gentle but effective support for the anxious or restless mind. Personally, I like to use this herb in combination with other health-promoting mint species like peppermint and holy basil.

Chamomile

Chamomile (scientific name: Matricaria chamomilla L., in the Asteraceae, or daisy family) is among the best-known herbal remedies for relaxation, and clinical evidence backs its reputation. Studies in patients with generalized anxiety disorder have shown significant reductions in anxiety, particularly in those with mild to moderate symptoms. Some trials have also linked chamomile use to beneficial changes in cortisol patterns, hinting at its impact on stress physiology. For sleep, chamomile improves quality and duration, especially in older adults and postpartum women. It may also support mood in people with both anxiety and depression, further reinforcing its traditional use as a calming remedy.

The Takeaway

These herbs offer a gentle and effective means of addressing sleep disturbance due to anxiety. There’s nothing quite like curling up in bed with a book and a soothing cup of one (or even a blend) of these herbal teas or kava preparation at the end of a difficult day.

Which of these do you prefer? Let me know in the poll and feel free to comment (open to all) below.

Yours in health, Dr. Quave