5 sleep tips from a herbalist

Adequate sleep is crucial for overall health and maintaining a balanced gut microbiome:

• General Health: Adults who sleep less than seven hours per night are more likely to report chronic health conditions, including heart attack, coronary heart disease, and stroke, compared to those who get sufficient sleep.
• Gut Health: Irregular sleep patterns are associated with an increased presence of harmful gut bacteria, which can negatively impact metabolic health and contribute to conditions like obesity and cardiovascular disease.

Sometimes quantity of sleep just isn't achievable or varies. We encourage you to aim for consistent wake-ups and bedtimes, as well as hours of sleep. However, as we focus on mindfulness and cortisol management on The Ultimate Reset, it is is REM sleep that we recommend prioritising, as it makes up about 20–25% of total sleep time, and is responsible for approximately 60% of memory consolidation and emotional regulation processes. Enhancing REM quality can significantly improve mood stability and cognitive resilience, regardless of sleep quantity (Journal of Neuroscience, 2019).

These are Lab Tonica's 5 top tips for improving sleep hygiene in pursuit of better quality REM sleep.

1. Have a herbal cuppa. 

This is always the first thing I suggest to people who are suffering with insomnia.  Not only are there a plethora of sedative plants that can truly help us twitch off at night. By creating a daily ritual of calmly making your cuppa, letting it brew and then enjoying - subconsciously signifies to the brain that it is bed time, even before the effects of the plants take hold.    When choosing your herbs it’s important to think about what your insomnia trigger is?  For instance, if it’s a an active ‘monkey mind’ that keeps you awake then consider herbs that work on the neurotransmitters in the brain like passion flower, kava, lemon balm and valerian (NB: Valerina is strong sedative and should not be taken daily over a prolonged period of time). Or if it is anxiety and heart palpitations, then consider heart balancing plants like hawthorn and linden blossom. For nervous anxiety then adaptogens such as ashwagandha can be really beneficial. And for hormonal fluctuations try rose, jasmine and black cohosh.   If you’re not too sure then choose a premium herbal brand with a wide range of herbs such as our Lab Tonica Unplugged tea that includes plants to sedate the brain, calm the heart and soothe the nervous system, all in one dreamy cup. 

2. Myth busting, hot chocolate

Hot chocolate, a nostalgic pre-bed drink. But I hate to break it to you, cocoa is a stimulant. In fact, the soporific effect of hot chocolate comes from the milk - not the chocolate!  Cocoa is a stimulant, it contains seven different compounds that have a stimulating effect on the body and brain.  You may already know that it contains caffeine, even in small quantities, this can be enough to keep you awake at night. But it also contains theobromine, an energising compound that interacts with the nervous system and cardiovascular system to provide a long lasting and sustained energising effect.  There are a number of polyphenols, alkaloids, flavonoids and anandamides, which are wonderful for mood boosting, uplifting and anti-stress so great for pick-me-up in the day (but not a put-me-down at night). 

3. Take a bath

In order to fall asleep, we need our internal temperature to drop (the average person’s temperature will drop by 0.5 C).  So it may seem counterintuitive to submerge yourself in hot water, however this will stimulate the body’s thermoregulatory system, drawing the internal heat of the core out towards the hands and feet. This will speed up the expulsion of body heat and should lull you more quickly into a deep and peaceful sleep.

4. Open the airways

One common factor of light or disturbed sleep is the natural inflammation of irritation of our respiratory system (Obstructive sleep apnea), which can over-relax and block more easily whilst we are in slumber. By applying an aromatherapy balm to the chest, nose and pulse points or through the use of essential oils in a diffuser or pillow mist, the intake of the vapours will help to soothe an inflamed respiratory tract and ensure optimum oxygen intake throughout the night. The sedative and calmative benefits of the oils will also be absorbed into the bloodstream and activated throughout the night. Essential oils to try can include lavender, eucalyptus, vetiver, bergamot and chamomile.  Or choose a blend that is formulated for sleep such as Lab Tonica Unplugged with vetiver, lavender, frankincense and bergamot.  

5. Actively break the Cortisol cycle

Extended periods of stress, anxiety, work pressure or emotional upset during the day can increase the production of cortisol in our bodies.  Putting us in a ‘fight or flight’ state. Which is great when dealing with one off dangers but not so great when it comes to everyday life and sleeping habits.  Cortisol will actively keep you awake as your body will think that you are in a constant state of imminent attack. With such busy lives it can be hard to manage stress but by making some really small changes in behaviour it can have a huge effect on sleep. Take regular 10 minute breaks away from your desk throughout the day. Focus on slowing your breathing down, walk outside and take in sunlight. All of these actions create a feeling of safety and peace and will reduce cortisol surges in the body.  The cumulative effect of the cortisol reducing moments will ensure a much more balanced nervous system by the time bedtime comes around. 

Always consult a health care professional when taking herbal remedies. 

Lab Tonica Unplugged

A contemporary range of herbal remedies formulated to aid sleep and improve rest.  

Unplugged Herbal Tea features a blend of gently sedative herbs including passion flower, linden blossom, hawthorn, chamomile, lavender and jasmine. Designed to switch off the mind, calm the heart and relax the body for a deep and restorative sleep.

Unplugged Pillow Mist is a dreamy blend of essential oils featuring sleepy lavender, grounding vetiver, calming bergamot and balancing frankincense. Spritz and drift ...

Lab Tonica

Lab Tonica is a contemporary herbal wellness brand combining ancient knowledge and modern science to create a wide range of lifestyle led herbal remedies.  Featuring herbal teas, pillow mists, tinctures, candles, oils and balms. Across 5 collections; Unplugged for sleep, Breathe for calm, Saucy for libido, Fend for immunity and POW for energy.

For your New Year reset, look no further than our Ultimate Reset, offering 20 days of perfect, plant-rich nutrition AND luxury wellbeing gifts - including 2 x complimentary boxes of Lab Tonica's sleepy teas AND an Unplugged Pillow Mist - at no extra cost to support your all-round wellbeing. Follow it up with our Fridge Fills to maintain your delicious, convenient, plant-rich diet at times you need it most