In a world where stress and anxiety often feel like constant companions, many people struggle to find balance and experience restful sleep. The pressures of work, technology’s endless presence, and busy daily routines can make it difficult to truly relax at the end of the day. While solutions like meditation apps and blackout curtains offer some relief, an ancient and natural remedy is drawing renewed interest for its ability to reduce stress and support better sleep: adaptogens.
Adaptogens are herbs and mushrooms that help the body resist stress and restore balance. They’ve been used for centuries in traditional medicine systems, particularly in Ayurveda and Traditional Chinese Medicine (TCM), but their role in promoting better sleep has only recently started to gain mainstream attention. Let’s explore the world of adaptogens and how they can help improve your sleep quality.
What Are Adaptogens?
Adaptogens are a unique class of herbs and fungi that help the body adapt to stress and normalise bodily processes. Unlike caffeine or other stimulants that offer a quick boost but can leave you feeling drained, adaptogens help the body maintain equilibrium. This means they support energy levels during the day while promoting rest and relaxation when it’s time to wind down.
When it comes to sleep, adaptogens are not just about making you drowsy—they work at a deeper level, helping to regulate the hormones that affect your sleep-wake cycle, particularly cortisol (the stress hormone). Chronic stress often leads to elevated cortisol levels, which disrupt sleep patterns. Adaptogens help lower cortisol, reduce anxiety and promote a sense of calm, making it easier to drift into restorative sleep.
Top Adaptogens for Better Sleep
Not all adaptogens have the same effect on the body. While some are energising, others are more calming and are particularly useful for sleep and relaxation. Here are a few key adaptogens that can support better sleep:
How It Helps: Known as the “king of adaptogens,” Ashwagandha has been used for over 3,000 years to help relieve stress and improve sleep. Studies suggest that Ashwagandha helps regulate cortisol levels, making it an excellent choice for people struggling with stress-related insomnia. It also promotes GABA (a neurotransmitter that has a calming effect on the nervous system), which further enhances relaxation.
How to Use It: Ashwagandha is available in powder, capsule, or tincture form. Take it in the evening to prepare your body for rest, or add the powder to a warm drink like a golden milk latte for a calming nighttime ritual.
How It Helps: Holy Basil, also called Tulsi, is revered in Ayurveda for its ability to reduce anxiety and support mental clarity. It’s particularly helpful for individuals who struggle to “turn off” their racing thoughts at night. Tulsi can help reduce cortisol levels and promote a more balanced stress response.
How to Use It: Tulsi tea is a popular way to incorporate this adaptogen into your evening routine. A warm cup of Tulsi tea about an hour before bed can help calm your mind and prepare you for restful sleep.
How It Helps: Known as the “Mushroom of Immortality,” Reishi is a powerful adaptogen used in Traditional Chinese Medicine to calm the mind and support restful sleep. It helps balance the nervous system and reduce cortisol levels, making it easier to fall asleep and stay asleep.
How to Use It: Reishi is commonly available as a powder, tincture, or capsule. It’s often added to evening elixirs or calming teas, which can be consumed before bed. You can also try a Reishi-infused hot chocolate for a soothing nighttime treat.
How It Helps: While Rhodiola is often used to combat fatigue and enhance focus, it also has adaptogenic properties that help the body manage stress and balance cortisol levels. It’s particularly beneficial for people who experience burnout or exhaustion, which can interfere with sleep quality.
How to Use It: Since Rhodiola can be stimulating for some people, it’s best to take it earlier in the day to help regulate stress and energy levels, which can improve sleep quality later in the evening.
How It Helps: Schisandra is a lesser-known adaptogen but packs a powerful punch. It’s often used to boost endurance and mental performance, but it’s also excellent for calming the mind and body. Schisandra helps balance cortisol and supports liver function, which can be beneficial for detoxification and better sleep.
How to Use It: Schisandra is typically available in powder or capsule form. Adding a small amount to a smoothie or tea in the afternoon or early evening can help with stress reduction and promote more restful sleep.
How to Incorporate Adaptogens into Your Sleep Routine
To get the most out of adaptogens for sleep, it’s important to integrate them into your routine thoughtfully. Here are a few tips on how to use them effectively:
Be Consistent: Adaptogens work best when taken consistently over time. They aren’t a quick fix for sleep issues but rather a long-term solution for managing stress and supporting balance. Taking them regularly can help normalize your body’s response to stress and improve sleep quality over time.
Choose the Right Time: While many adaptogens have calming effects, some (like Rhodiola) can also be energizing if taken too close to bedtime. Experiment with timing and pay attention to how your body responds. For most calming adaptogens like Ashwagandha, Holy Basil, or Reishi, taking them in the evening about an hour before bed is ideal.
Combine with Sleep Rituals: Adaptogens work best when paired with other sleep-promoting practices. Try incorporating them into a calming evening routine that includes activities like meditation, stretching, or reading. You could even create an adaptogen-infused sleep drink, such as an Ashwagandha tea or Reishi latte, to signal to your body that it’s time to wind down.
Listen to Your Body: Everyone’s body reacts differently to adaptogens, so it’s important to listen to how you feel. Start with small doses and observe how they affect your stress levels, energy, and sleep quality.
A Calming Adaptogen Recipe: Ashwagandha Golden Milk Latte
One delicious way to incorporate adaptogens into your sleep routine is through a warm, calming drink like a golden milk latte. This recipe combines Ashwagandha with turmeric, ginger, and cinnamon for an anti-inflammatory, soothing beverage to enjoy before bed.
Ingredients:
- 1 cup almond milk (or milk of your choice)
- 1/2 tsp turmeric powder
- 1/4 tsp Ashwagandha powder
- 1/4 tsp cinnamon
- A pinch of black pepper (to enhance turmeric absorption)
- 1 tsp honey or maple syrup (optional)
- A small piece of fresh ginger or 1/4 tsp ginger powder
Instructions:
- Warm the almond milk in a small saucepan over medium heat.
- Add the turmeric, Ashwagandha, cinnamon, black pepper, and ginger.
- Whisk the mixture continuously for 3-5 minutes, ensuring all the spices are well combined.
- Remove from heat and stir in the honey or maple syrup if desired.
- Pour into a mug and enjoy about 30-60 minutes before bedtime.
