I’ll be talking about sleep herbs and ways to improve sleep for several blog posts. I thought I’d first start with the herbs in my own personal blend and why I use them.
My Current blend is the following.
Passionflower, Blue Vervain, Skullcap, Wood Betony, Lemon Balm, Hops, and Lobelia. I recently added the Hops and Lobelia. (in order from most to least)
Why I Chose These Herbs
Racing mind at night
My brain does NOT shut off at night.
- Passionflower is the foundation of my blend
- Combined with Skullcap, it helps quiet mental chatter and allows the mind to settle
Tension, tightness, and “Type A” patterns
I tend toward tension—tight shoulders, neck knots, teeth grinding, and a history of migraines.
- Blue Vervain, Skullcap, and Wood Betony work beautifully together here
- Wood Betony: helps “open pathways” from shoulders to head and supports movement (especially lymph)
- Skullcap: relaxes the nervous system and muscle tension
- Blue Vervain: perfect for overthinkers, overachievers, and those who struggle to “turn off”
Blue Vervain has also been a key herb for me in supporting liver-related headaches.
What is a “liver headache”:
- Wake up with it
- Dull, foggy, frontal
- Improves within an hour
Adjustments I’ve Made Over Time
During menopause + increased stress:
- Added Lobelia → for stronger antispasmodic support *I’m a pretty tense person!
- Added Hops → for hormonal support (estrogenic qualities) and digestion (as a bitter), cooling for hot flashes.
These small changes made a noticeable difference when my body needed extra support.
The Game-Changer: Lemon Balm
Lemon Balm was a huge shift for me.
- Supports light sleepers
- Helps the “always on the go/can’t stop doing” personality
After adding it, I stopped waking up:
- During storms
- When my husband came to bed
- When my kids made noise at night
If you’re someone who is always “go-go-go” and a light sleeper… this herb is worth paying attention to.
This is my blend.
It works for me because it matches my patterns. Over time, I’ll likely simplify it again as my body stabilizes post-menopause.
The key is to listen to your body.
Herbs are supportive, but so is:
- Sleep hygiene
- Daily rhythms
- Nervous system regulation
I’ll be sharing more on those soon.
Want Help Personalizing Your Sleep?
If you’re ready to improve your sleep, I’d love to help.
You can:
- Book a 1:1 session here: https://l.bttr.to/pf8Ck
- Or join my Better Sleep, Better Life Program
✨ Use code: BETTERSLEEP130
If you’re in my Family Herbalist Program, this is already included.
Contact me here for any questions.
