The Daily Herb – Fall Back, Rest Well: Herbs and Habits for Restful Sleep – Ben's Herbs Place

Fall Back, Rest Well: Herbs and Habits for Restful Sleep
by Ben's Herbs Place

Today most of us "fell back" an hour as Daylight Saving Time ended. That extra hour of sleep feels like a gift, but the shift can also leave our internal clock a little confused for a week or so. Darker evenings arrive earlier, mornings feel different, and many people notice their sleep rhythm wobbles. This is a perfect time to give your evening routine some loving attention. Here are simple habits and a few time-honored herbs that support relaxation and restful sleep.*

Why the Time Change Can Throw Off Your Rhythm

Your body runs on a natural 24-hour rhythm, sometimes called your body clock. Light is its most important signal. Morning light tells the body it's time to be alert, and fading evening light tells it to start winding down. When the clock on the wall suddenly moves an hour, your body clock takes a few days to catch up. Shorter, darker days in late fall add to the adjustment.

The good news is that your body is wonderfully adaptable, and a few steady habits help it settle into the new schedule.

Simple Habits for Better Rest

  • Get morning light. Step outside or sit by a bright window within an hour of waking. Even 10 to 15 minutes helps set your body clock for the day.
  • Keep a steady schedule. Go to bed and get up at about the same time every day, weekends included.
  • Dim the lights in the evening. Lower the lamps and put the phone and tablet away an hour before bed.
  • Watch the afternoon caffeine. Coffee, tea and soda later in the day can linger in the body for hours.
  • Keep the bedroom cool, dark and quiet. Most people sleep best in a slightly cool room.
  • Move your body. A daily walk or other activity, finished a few hours before bedtime, supports deeper rest.
  • Create a wind-down ritual. A warm bath, gentle stretching, a few pages of a good book, or a quiet prayer of thanks for the day all tell the body it's time to rest.

Herbs Traditionally Used for Relaxation and Sleep

Valerian Root

Valerian has been used for more than a thousand years to promote a sense of calm and support restful sleep.* It's one of the best-known relaxing herbs in the world. Valerian Root Extract T/R is standardized to 0.8% valerenic acids for consistent potency and is non-habit-forming. It's usually taken about an hour before bedtime.*

Hops and Passionflower

Hops flowers are best known for their role in brewing, but herbalists have long valued them for their calming qualities. Passionflower is a beautiful climbing vine traditionally used to promote relaxation.* Herbal Sleep combines valerian root, hops flowers and passionflower in one gentle, non-habit-forming blend that supports restful sleep and a balanced sleep cycle.*

Chamomile

A cup of chamomile tea before bed is one of the most familiar evening rituals there is. These little daisy-like flowers have been used for generations as a calming herb that also supports comfortable digestion.* If you love the idea of chamomile but don't always have time for tea, Chamomile capsules offer a convenient way to enjoy its gentle benefits.*

Magnesium: The Relaxation Mineral

Magnesium is needed by more than 300 enzymes in the body. It supports muscle relaxation, a healthy nervous system and strong bones, working hand in hand with calcium.* Many people don't get enough from their diet. Leafy greens, pumpkin seeds, almonds, beans and whole grains are good food sources. Magnesium Complex combines magnesium citrate and magnesium malate, two well-absorbed forms, to support relaxation and musculoskeletal health.*

A Simple Evening Routine to Try This Week

  • After dinner: Take a short walk and enjoy the early sunset.
  • One hour before bed: Dim the lights, set the phone aside, and sip a warm cup of chamomile tea or take your chosen herbs.
  • Thirty minutes before bed: A warm shower or bath, a few gentle stretches, and some slow, deep breaths.
  • Lights out: Same time each night, in a cool, dark room.
  • Next morning: Open the curtains or step outside for some daylight as soon as you can.

When to Check With Your Health Professional

Good sleep is important for overall well-being. If trouble sleeping lasts more than a few weeks, if you snore loudly or feel very tired during the day, please talk with your doctor. Check with your health professional before starting a new supplement if you are pregnant, nursing, taking medication (especially anything that causes drowsiness) or managing a health condition. Don't drive or operate machinery if a relaxing herb makes you drowsy.

A Closing Thought

The longer nights of late fall are an invitation to slow down. Let the early darkness remind you to rest, to be grateful for the day behind you, and to wake refreshed for the one ahead.

*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.