Struggling to fall asleep or stay asleep through the night? You’re not alone—and if you’re living with an autoimmune condition, the relationship between inflammation, stress, and poor sleep can create a frustrating cycle. The good news? There are natural ways to break it. You don’t need to rely on pharmaceuticals with a list of side effects longer than your grocery list. Certain herbs and plant compounds can support the nervous system, promote relaxation, and help you get the rest your body truly needs.
In this post, we’ll break down some of the most effective natural sleep aids that work with your body—especially helpful for those with autoimmune disorders who want to avoid medications that may interfere with immune or gut function. From valerian to passionflower, here’s how to ease into sleep, the gentle way.
Valerian: Nature’s Chill Pill
Valerian root has earned its nickname as “nature’s Valium” for a reason. For centuries, herbalists have used this earthy root to treat insomnia, restlessness, and nervous tension. Modern science now shows that valerian interacts with GABA receptors in the brain. GABA (gamma-aminobutyric acid) is a calming neurotransmitter that helps slow brain activity, reduce anxiety, and cue the body that it’s time for sleep.
What makes valerian especially helpful is its versatility. You can take it as a tea, capsule, tincture, or even in combination formulas. Unlike conventional sleep medications, valerian doesn’t force your brain into unconsciousness—it gently coaxes it there.
How to use it: Start with 300–600 mg of valerian root extract 30 to 60 minutes before bedtime. If you prefer tea, steep 1 teaspoon of dried root in hot water for 10 minutes.
Pro tip: Be consistent. Valerian works best when taken nightly over the course of a week or two. Some people may find the scent pungent, but don’t let that deter you—the sleep benefits are worth it.
Most people associate hops with beer, but this plant is actually a powerful nervine herb. Rich in alpha acids and essential oils, hops (Humulus lupulus) have strong sedative properties. They’re especially beneficial for calming the nervous system and improving sleep quality.
Hops can help people who fall asleep easily but wake frequently throughout the night. It’s thought to work by increasing GABA activity and decreasing overactive stress responses, making it perfect for people whose brains just won’t turn off at 3 a.m.
How to use it: Look for herbal sleep blends that include hops and valerian together—they’re often combined for a synergistic effect. You can also find hops tinctures and teas at health food stores.
Pro tip: While beer does contain hops, alcohol disrupts sleep architecture, so it’s not a recommended delivery method.
Chamomile: A Gentle Bedtime Ritual
Chamomile has long been a staple in nighttime teas, and it’s far more than a placebo. This daisy-like flower contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain. These are the same receptors targeted by prescription anxiety and sleep medications—but chamomile does it in a subtle, non-addictive way.
Beyond its calming compounds, chamomile is soothing for the digestive system, which can be a major win for those with gut-related autoimmune conditions like Crohn’s or ulcerative colitis. Sleep and digestion are deeply connected, and chamomile helps support both.
How to use it: Steep 2–3 teaspoons of dried chamomile in hot water for 10–15 minutes. Add honey and a splash of almond milk if you like something creamy before bed.
Pro tip: Make chamomile a nightly ritual. The act of preparing tea itself signals to your body that it’s time to wind down.
Passionflower: For Racing Thoughts and Restless Minds
If you lay in bed at night replaying conversations or making mental to-do lists for tomorrow, passionflower might be your new best friend. This vine produces beautiful purple blooms—and compounds that are incredibly effective at easing mental chatter.
Passionflower works by increasing GABA levels in the brain, reducing overactive thinking, easing anxiety, and promoting deeper, more restful sleep. Unlike melatonin (which works on the sleep-wake cycle), passionflower helps dial down brain activity, which can be a better match for those whose issue is overthinking rather than circadian disruption.
How to use it: Try 250–500 mg of passionflower extract in capsule form or 30–60 drops of tincture before bed. You can also brew it as a tea using dried passionflower leaves.
Pro tip: Passionflower pairs well with lemon balm or skullcap for an even stronger calming effect. Look for blends that use multiple nervines for layered support.
Why These Herbs Work So Well (Especially for Autoimmune Warriors)
All four of these herbs—valerian, hops, chamomile, and passionflower—have something in common: they interact with the GABA system in the brain. When your brain is constantly firing due to stress, inflammation, or immune activity, GABA helps pump the brakes.
For people with autoimmune disease, this is crucial. Chronic inflammation and nervous system dysregulation often go hand-in-hand. Poor sleep worsens inflammation, and inflammation worsens sleep—creating a vicious cycle. Natural GABA-boosters like these herbs can break that loop gently and effectively, without suppressing immune function or disrupting hormones.
Sleep Hygiene Still Matters: How to Make the Most of Herbal Remedies
Herbs are incredibly helpful, but they work best when paired with good sleep hygiene. Here are some simple practices that enhance their effects:
Set a consistent bedtime. Your body loves rhythm. Going to bed and waking up at the same time every day—even on weekends—trains your brain to expect sleep at a certain hour.
Avoid blue light at night. Phones, tablets, and screens emit blue light that suppresses melatonin. Switch to warm light settings after 8 p.m., or use blue light-blocking glasses.
Cool your room. The ideal sleep temperature is between 60–67°F (16–19°C). A cooler environment tells your body it’s time to rest.
Create a wind-down routine. Take your herbs, brew your tea, stretch lightly, or do a guided meditation. Repetition is powerful—your body will start to associate the routine with sleep.
Keep caffeine in check. Even small amounts of caffeine can disrupt sleep, especially if you’re sensitive. Cut off coffee and tea by 2 p.m., and check labels on supplements or chocolate.
What About Melatonin? Why It’s Not Always the Best First Option
Melatonin supplements can be helpful, but they’re not for everyone—especially not for people with autoimmune issues. Because melatonin is a hormone, taking it consistently can alter your body’s natural production over time. It also doesn’t address the reason you’re not sleeping—it just triggers the sleep switch.
Herbs like valerian and passionflower, on the other hand, support your nervous system, which can help regulate your sleep patterns more sustainably. They calm anxiety, reduce overthinking, and allow your body to rest from the inside out.
Can You Use These Herbs Long-Term?
Yes—most of these herbs are safe for long-term use when taken at recommended doses. Unlike prescription sedatives, they’re non-addictive and work more subtly with your body. However, it’s a good idea to rotate them or take occasional breaks so your body stays responsive.
Safe cycles could look like:
If you’re taking medications, especially for anxiety, depression, or autoimmune issues, consult with your healthcare provider before starting herbal sleep aids. Some may interact with prescription drugs.
Make Sleep Your Superpower
Your body heals at night. Deep sleep allows your immune system to reset, your gut to repair, and your brain to clear away inflammatory waste. When sleep is compromised, everything feels harder—your mood dips, your focus disappears, and your flares get more intense.
The good news? You don’t need to live on sleeping pills to get good rest. Valerian, hops, chamomile, and passionflower offer powerful support for your nervous system without the morning grogginess or potential risks of pharmaceuticals. They’re safe, affordable, and easy to incorporate into your bedtime routine.
Start with one herb, pay attention to how you feel, and build from there. Give your body the message: it’s safe to rest.
Struggling to fall asleep or stay asleep through the night? You’re not alone—and if you’re living with an autoimmune condition, the relationship between inflammation, stress, and poor sleep can create a frustrating cycle. The good news? There are natural ways to break it. You don’t need to rely on pharmaceuticals with a list of side effects longer than your grocery list. Certain herbs and plant compounds can support the nervous system, promote relaxation, and help you get the rest your body truly needs.
In this post, we’ll break down some of the most effective natural sleep aids that work with your body—especially helpful for those with autoimmune disorders who want to avoid medications that may interfere with immune or gut function. From valerian to passionflower, here’s how to ease into sleep, the gentle way.
Valerian: Nature’s Chill Pill
Valerian root has earned its nickname as “nature’s Valium” for a reason. For centuries, herbalists have used this earthy root to treat insomnia, restlessness, and nervous tension. Modern science now shows that valerian interacts with GABA receptors in the brain. GABA (gamma-aminobutyric acid) is a calming neurotransmitter that helps slow brain activity, reduce anxiety, and cue the body that it’s time for sleep.
What makes valerian especially helpful is its versatility. You can take it as a tea, capsule, tincture, or even in combination formulas. Unlike conventional sleep medications, valerian doesn’t force your brain into unconsciousness—it gently coaxes it there.
How to use it: Start with 300–600 mg of valerian root extract 30 to 60 minutes before bedtime. If you prefer tea, steep 1 teaspoon of dried root in hot water for 10 minutes.
Pro tip: Be consistent. Valerian works best when taken nightly over the course of a week or two. Some people may find the scent pungent, but don’t let that deter you—the sleep benefits are worth it.
Hops: Not Just for Beer Lovers
Most people associate hops with beer, but this plant is actually a powerful nervine herb. Rich in alpha acids and essential oils, hops (Humulus lupulus) have strong sedative properties. They’re especially beneficial for calming the nervous system and improving sleep quality.
Hops can help people who fall asleep easily but wake frequently throughout the night. It’s thought to work by increasing GABA activity and decreasing overactive stress responses, making it perfect for people whose brains just won’t turn off at 3 a.m.
How to use it: Look for herbal sleep blends that include hops and valerian together—they’re often combined for a synergistic effect. You can also find hops tinctures and teas at health food stores.
Pro tip: While beer does contain hops, alcohol disrupts sleep architecture, so it’s not a recommended delivery method.
Chamomile: A Gentle Bedtime Ritual
Chamomile has long been a staple in nighttime teas, and it’s far more than a placebo. This daisy-like flower contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain. These are the same receptors targeted by prescription anxiety and sleep medications—but chamomile does it in a subtle, non-addictive way.
Beyond its calming compounds, chamomile is soothing for the digestive system, which can be a major win for those with gut-related autoimmune conditions like Crohn’s or ulcerative colitis. Sleep and digestion are deeply connected, and chamomile helps support both.
How to use it: Steep 2–3 teaspoons of dried chamomile in hot water for 10–15 minutes. Add honey and a splash of almond milk if you like something creamy before bed.
Pro tip: Make chamomile a nightly ritual. The act of preparing tea itself signals to your body that it’s time to wind down.
Passionflower: For Racing Thoughts and Restless Minds
If you lay in bed at night replaying conversations or making mental to-do lists for tomorrow, passionflower might be your new best friend. This vine produces beautiful purple blooms—and compounds that are incredibly effective at easing mental chatter.
Passionflower works by increasing GABA levels in the brain, reducing overactive thinking, easing anxiety, and promoting deeper, more restful sleep. Unlike melatonin (which works on the sleep-wake cycle), passionflower helps dial down brain activity, which can be a better match for those whose issue is overthinking rather than circadian disruption.
How to use it: Try 250–500 mg of passionflower extract in capsule form or 30–60 drops of tincture before bed. You can also brew it as a tea using dried passionflower leaves.
Pro tip: Passionflower pairs well with lemon balm or skullcap for an even stronger calming effect. Look for blends that use multiple nervines for layered support.
Why These Herbs Work So Well (Especially for Autoimmune Warriors)
All four of these herbs—valerian, hops, chamomile, and passionflower—have something in common: they interact with the GABA system in the brain. When your brain is constantly firing due to stress, inflammation, or immune activity, GABA helps pump the brakes.
For people with autoimmune disease, this is crucial. Chronic inflammation and nervous system dysregulation often go hand-in-hand. Poor sleep worsens inflammation, and inflammation worsens sleep—creating a vicious cycle. Natural GABA-boosters like these herbs can break that loop gently and effectively, without suppressing immune function or disrupting hormones.
Sleep Hygiene Still Matters: How to Make the Most of Herbal Remedies
Herbs are incredibly helpful, but they work best when paired with good sleep hygiene. Here are some simple practices that enhance their effects:
Set a consistent bedtime. Your body loves rhythm. Going to bed and waking up at the same time every day—even on weekends—trains your brain to expect sleep at a certain hour.
Avoid blue light at night. Phones, tablets, and screens emit blue light that suppresses melatonin. Switch to warm light settings after 8 p.m., or use blue light-blocking glasses.
Cool your room. The ideal sleep temperature is between 60–67°F (16–19°C). A cooler environment tells your body it’s time to rest.
Create a wind-down routine. Take your herbs, brew your tea, stretch lightly, or do a guided meditation. Repetition is powerful—your body will start to associate the routine with sleep.
Keep caffeine in check. Even small amounts of caffeine can disrupt sleep, especially if you’re sensitive. Cut off coffee and tea by 2 p.m., and check labels on supplements or chocolate.
What About Melatonin? Why It’s Not Always the Best First Option
Melatonin supplements can be helpful, but they’re not for everyone—especially not for people with autoimmune issues. Because melatonin is a hormone, taking it consistently can alter your body’s natural production over time. It also doesn’t address the reason you’re not sleeping—it just triggers the sleep switch.
Herbs like valerian and passionflower, on the other hand, support your nervous system, which can help regulate your sleep patterns more sustainably. They calm anxiety, reduce overthinking, and allow your body to rest from the inside out.
Can You Use These Herbs Long-Term?
Yes—most of these herbs are safe for long-term use when taken at recommended doses. Unlike prescription sedatives, they’re non-addictive and work more subtly with your body. However, it’s a good idea to rotate them or take occasional breaks so your body stays responsive.
Safe cycles could look like:
3 weeks on, 1 week off
Alternating herbs every few nights
Using them only on high-stress days when sleep is more elusive
If you’re taking medications, especially for anxiety, depression, or autoimmune issues, consult with your healthcare provider before starting herbal sleep aids. Some may interact with prescription drugs.
Make Sleep Your Superpower
Your body heals at night. Deep sleep allows your immune system to reset, your gut to repair, and your brain to clear away inflammatory waste. When sleep is compromised, everything feels harder—your mood dips, your focus disappears, and your flares get more intense.
The good news? You don’t need to live on sleeping pills to get good rest. Valerian, hops, chamomile, and passionflower offer powerful support for your nervous system without the morning grogginess or potential risks of pharmaceuticals. They’re safe, affordable, and easy to incorporate into your bedtime routine.
Start with one herb, pay attention to how you feel, and build from there. Give your body the message: it’s safe to rest.
The Wellness Menu values your privacy and keeps your personal information secure. We use your data only to provide and improve our services and never share it with third parties unless required by law. By using our website, you agree to this policy.
GIPHY App Key not set. Please check settings