Key Takeaways
✓ Adaptogens can help regulate the body's stress response, potentially improving sleep quality (Kalmbach, 2018).
✓ Ashwagandha has shown promise in reducing anxiety and insomnia symptoms (Fatima, 2024).
✓ Managing hyperarousal, a state of increased tension and alertness, is crucial for better sleep (Riemann, 2010).
Can Adaptogens Really Help You Sleep Better?
Stress can be a major enemy of restful sleep. When you're stressed, your body releases cortisol, which can disrupt your sleep cycle and leave you feeling wired at night. This can lead to a state of hyperarousal, making it difficult to fall asleep and stay asleep [5]. Adaptogens, a class of herbs and mushrooms, may offer a natural way to combat stress and improve your sleep. If you're struggling to calm anxiety before bed, exploring adaptogens could be a helpful strategy.
Adaptogens work by helping your body adapt to stress, whether it's physical, mental, or environmental. They interact with the hypothalamic-pituitary-adrenal (HPA) axis, which plays a central role in the stress response. By modulating the HPA axis, adaptogens can help regulate cortisol levels and reduce the negative impact of stress on your sleep. This article will explore six adaptogens that may help you sleep through stress and achieve a more peaceful night's rest. Many people find adaptogens helpful as part of a broader approach to achieve mind calm.
1. Ashwagandha: The Ancient Stress Reliever
Ashwagandha (Withania somnifera) is one of the most well-known and widely studied adaptogens. It has been used for centuries in Ayurvedic medicine to promote overall well-being and resilience. Research suggests that ashwagandha can help reduce anxiety and insomnia. A systematic review and meta-analysis showed that Withania somnifera is safe and effective for anxiety and insomnia (Fatima, 2024). This makes it a valuable tool for improving sleep quality when stress is a factor.
Ashwagandha works by modulating the HPA axis and reducing cortisol levels. It also has antioxidant and anti-inflammatory properties, which can further contribute to its stress-reducing effects. You can find ashwagandha in various forms, including capsules, powders, and teas. Many people find it convenient to take ashwagandha as part of their nightly routine to promote relaxation and prepare for sleep. Consider Veluna Ashwagandha for a high-quality supplement.
2. Rhodiola Rosea: Combatting Fatigue and Improving Mood
Rhodiola rosea is another powerful adaptogen known for its ability to combat fatigue and improve mood. It grows in high-altitude regions of Europe and Asia and has been used traditionally to enhance physical and mental performance. While not directly a sleep aid, Rhodiola's stress-reducing properties can indirectly improve sleep quality. By reducing fatigue and improving mood, Rhodiola can help you better manage the stressors that might otherwise keep you awake at night.
Rhodiola works by influencing several neurotransmitters, including serotonin, dopamine, and norepinephrine. These neurotransmitters play a crucial role in regulating mood, energy levels, and the stress response. By balancing these neurotransmitters, Rhodiola can help you feel more resilient and less reactive to stress. This adaptogen is often taken in the morning or early afternoon to avoid any potential stimulating effects close to bedtime. If you're struggling with fatigue and mood issues that impact your sleep, Rhodiola rosea might be a helpful addition to your routine.
3. Holy Basil (Tulsi): The Sacred Herb for Stress Reduction
Holy Basil, also known as Tulsi, is a revered herb in Ayurvedic medicine. It is considered a sacred plant with a wide range of therapeutic properties, including stress reduction, immune support, and cognitive enhancement. Holy Basil contains compounds like rosmarinic acid and apigenin, which have been shown to have anti-anxiety and antidepressant effects. By reducing anxiety and promoting relaxation, Holy Basil can help improve sleep quality.
Holy Basil works by modulating the stress response and reducing cortisol levels. It also has antioxidant and anti-inflammatory properties, which can further contribute to its stress-reducing effects. You can consume Holy Basil as a tea, capsule, or extract. Many people find it helpful to drink Holy Basil tea in the evening to promote relaxation and prepare for sleep. This adaptogen is a gentle and effective way to manage stress and improve your overall well-being, which can have a positive impact on your sleep.
4. Reishi Mushroom: The Calming Fungi
Reishi mushroom (Ganoderma lucidum) is a medicinal mushroom that has been used for centuries in traditional Chinese medicine. It is known for its calming and immune-boosting properties. Reishi contains compounds called triterpenes, which have been shown to have sedative and anti-anxiety effects. By promoting relaxation and reducing anxiety, Reishi mushroom can help improve sleep quality. It's important to note that while Reishi is generally safe, it can interact with certain medications, so it's best to consult with a healthcare professional before using it.
Reishi works by interacting with the nervous system and promoting relaxation. It may also help regulate the sleep-wake cycle and improve sleep duration. Reishi is available in various forms, including capsules, powders, and teas. Many people find it helpful to take Reishi in the evening to promote relaxation and prepare for sleep. If you're looking for a natural way to calm your mind and improve your sleep, Reishi mushroom might be a good option to explore.
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Take the Quiz5. Schisandra Berry: Enhancing Resilience and Reducing Stress
Schisandra berry (Schisandra chinensis) is an adaptogen used in traditional Chinese medicine. It is known for its ability to enhance resilience, reduce stress, and improve overall well-being. Schisandra contains compounds called lignans, which have antioxidant and anti-inflammatory properties. These properties can help protect the body from the negative effects of stress. While more research is needed, Schisandra may indirectly improve sleep quality by reducing stress and promoting relaxation.
Schisandra works by modulating the stress response and supporting the adrenal glands. It may also help improve cognitive function and reduce fatigue. You can consume Schisandra as a capsule, powder, or extract. Some people find it helpful to take Schisandra during the day to enhance resilience and reduce stress levels, which can indirectly improve sleep at night. If you're looking for an adaptogen to help you better cope with daily stressors and improve your overall well-being, Schisandra berry might be a good choice.
6. Valerian Root: A Traditional Sleep Aid
Valerian root (Valeriana officinalis) is a well-known herbal remedy used for centuries to promote sleep and reduce anxiety. While technically not always classified as a strict adaptogen, its calming properties align with the stress-reducing benefits often associated with adaptogens. Valerian root contains compounds that affect the gamma-aminobutyric acid (GABA) neurotransmitter, which helps regulate nerve impulses in the brain and nervous system. By increasing GABA levels, valerian root can promote relaxation and improve sleep quality. A randomized, double-blind, placebo-controlled, clinical study showed that a standardized extract of Valeriana officinalis improves overall sleep quality in human subjects with sleep complaints (Chandra Shekhar, 2024).
Research discussed here relates to individual ingredients and does not establish that the finished Veluna product has been clinically studied or will produce the same results.
Valerian root is available in various forms, including capsules, teas, and tinctures. Many people find it helpful to take valerian root about one to two hours before bedtime to promote relaxation and improve sleep onset. It's important to note that valerian root can cause drowsiness, so it's best to avoid driving or operating heavy machinery after taking it. If you're looking for a natural sleep aid to help you fall asleep faster and sleep more soundly, valerian root might be a helpful option. You might also consider Veluna Sleep Formula, which combines several ingredients, including valerian, to support relaxation and sleep.
When to Seek Professional Help
While adaptogens can be a helpful tool for managing stress and improving sleep, they are not a substitute for professional medical advice. If you are experiencing chronic insomnia or severe anxiety, it's important to consult with a healthcare provider. Chronic insomnia can be linked to underlying mental health conditions, such as anxiety and depression (Blake, 2018; Riemann, 2025). A healthcare provider can help you identify any underlying issues and develop a comprehensive treatment plan. Additionally, sleep-related hyperarousal can sometimes be linked to deeper issues like child maltreatment (Pfaff, 2021), so seeking professional help ensures all potential factors are addressed.
The Bottom Line
Adaptogens offer a natural way to manage stress and improve sleep quality. By regulating the body's stress response and promoting relaxation, adaptogens can help you fall asleep faster, sleep more soundly, and wake up feeling refreshed. Incorporating adaptogens like ashwagandha, rhodiola, and reishi mushroom into your daily routine can be a valuable strategy for achieving better sleep.
Remember, it's essential to choose high-quality supplements and consult with a healthcare professional before starting any new regimen. Managing stress and improving sleep are crucial for overall health and well-being. By taking a proactive approach to your sleep, you can improve your quality of life and enhance your overall health. The complete guide to mind calm can offer additional strategies for promoting relaxation and improving sleep hygiene.
Ready to find the right sleep ritual for your needs? Take Veluna's free 60-second quiz to get a personalized recommendation.
References
- Fatima K, Malik J, Muskan F et al.. Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis. Human psychopharmacology. 2024. PubMed
- Pfaff A, Jud A, Schlarb A. Systematic review on the association between sleep-related hyperarousal and child maltreatment. Sleep medicine. 2021. PubMed
- Kalmbach DA, Anderson JR, Drake CL. The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. Journal of sleep research. 2018. PubMed
- Riemann D, Dressle RJ, Benz F et al.. Chronic insomnia, REM sleep instability and emotional dysregulation: A pathway to anxiety and depression?. Journal of sleep research. 2025. PubMed
- Dressle RJ, Riemann D. Hyperarousal in insomnia disorder: Current evidence and potential mechanisms. Journal of sleep research. 2023. PubMed
- Riemann D, Spiegelhalder K, Feige B et al.. The hyperarousal model of insomnia: a review of the concept and its evidence. Sleep medicine reviews. 2010. PubMed
- Blake MJ, Trinder JA, Allen NB. Mechanisms underlying the association between insomnia, anxiety, and depression in adolescence: Implications for behavioral sleep interventions. Clinical psychology review. 2018. PubMed
- Chandra Shekhar H, Joshua L, Thomas JV. Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study. Advances in therapy. 2024. PubMed
Frequently Asked Questions
Adaptogens are natural substances, typically herbs and mushrooms, that help your body adapt to stress. They work by modulating the stress response and promoting balance in the body.
The time it takes for adaptogens to work can vary depending on the individual and the specific adaptogen. Some people may notice benefits within a few days, while others may need several weeks of consistent use to experience significant effects.
Adaptogens are generally considered safe, but some people may experience mild side effects such as digestive upset or drowsiness. It's important to start with a low dose and gradually increase it as needed. It's also crucial to consult with a healthcare professional before taking adaptogens, especially if you have any underlying health conditions or are taking medications.
Yes, it is generally safe to take multiple adaptogens at the same time. In fact, some supplements combine several adaptogens to provide a synergistic effect. However, it's important to start with low doses and monitor your body's response.
Adaptogens, as dietary supplements, are regulated by the FDA but not as strictly as prescription medications. It's important to purchase adaptogens from reputable brands that conduct third-party testing to ensure quality and purity.
