Herbal Tinctures For Sleep and Relaxation

Reclaiming Rest: How I’m Learning to Sleep Again

Let me just say it: I used to sleep. Deep, uninterrupted, fall-asleep-on-the-couch-and-drift-to-bed kind of sleep. Then came my 40s.

By the time I hit perimenopause, it felt like my circadian rhythm had packed up and left. I started waking up every 2–3 hours. Some nights I’d sleep in shifts. Other nights, no real sleep at all. Restless, over-tired, and yes, even my cats were starting to side-eye me for keeping them up.

When Your Sleep Clock Breaks, It’s Time to Rebuild the Whole Routine

The hardest part? It didn’t just affect my nights. Poor sleep started creeping into every part of my health: my focus, digestion, energy, mood, and stress response. I knew I needed more than blackout curtains, meditation, and melatonin. I needed a nervous system reset, along with an attitude adjustment.

The Deeper Fix: Supporting Sleep Before It’s Bedtime

One thing that shifted my approach was realizing sleep doesn’t start at night. It starts in the morning. Our bodies aren’t machines that power down on command; they need rhythm. And mine? Completely out of whack thanks to hormones, caregiver stress, generational baggage (yep, still unpacking it), and years of pushing through exhaustion.

I began addressing my sleep health, and I am rebuilding slowly:

• Light stretching and morning sunlight to help get my circadian rhythm back in check
• Mid-day mindfulness, breathwork, and self check-ins, when I noticed tension creeping in
• Light stretching and TMJ exercises before bed to ease my system down

This idea of working with—not against—my body helped me understand that better sleep is about creating a supportive environment, not just knocking myself out.

Learning About Herbal Tinctures and Nervines

Tinctures are liquid herbal extracts absorbed quickly under the tongue, bypassing the digestive system for faster results than capsules or gummies. They’re customizable, allowing you to adjust doses to your needs. Plus, glycerite-based tinctures offer an alcohol-free option that’s gentler on your liver and nervous system, with a shelf life of up to five years. Whether you’re battling occasional sleeplessness or chronic insomnia, tinctures deliver potent plant medicine without the synthetic fog.

While I was rebuilding my sleep habits, I started incorporating herbal tinctures—gentle, plant-based drops that support the nervous system without sedating it.

“I didn’t want to be knocked out. I wanted help easing in.”

I didn’t want to feel drugged or groggy. I wanted help easing in. I wanted real rest—the kind that helps my body shift from alert to relaxed. That’s where herbs like Passionflower, skullcap, Lemon Balm, and Hops came in.

These herbs are what herbalists call nervines—they nourish and calm the nervous system. For me, they were especially helpful when:

• My thoughts wouldn’t shut off
• My jaw or neck felt tense from stress
• I’d wake up in the middle of the night with a racing mind

How to Use Herbal Tinctures for Sleep

• Start Low, Go Slow: Begin with 10–20 drops (or 2–3 pumps for WishGarden) to gauge your response. Increase as needed.
• Sublingual Delivery: Place drops under your tongue, hold for 30 seconds, then swallow. For glycerites, dilute in water or juice if the taste is strong.
• Timing: Take 20–40 minutes before bed or upon waking in the night.
• Alcohol-Free Preference: Choose glycerites if alcohol-based tinctures cause irritation or if you’re sensitive to alcohol.
• Storage: Shake well before use. Store in a cool, dark place for optimal shelf life (up to 5 years for glycerites).

What I Use Now (and Why)

Currently, I’ve been rotating between two brands depending on what I need: WishGarden Herbs and Hawaii Pharm

WishGarden Herbal Oils and Tinctures

WishGarden Herbs, a woman-owned, family-run company since 1979, crafts small-batch tinctures with organic and wild-harvested herbs. Their sleep-focused blends are designed for specific needs: stress, hormonal shifts, or parenting chaos, using non-sedative herbs like Passionflower, skullcap, and Hops to promote rest without grogginess.

They make blends that feel thoughtfully formulated—not too strong, not too weak.  They also have blends for pregnancy, children, and single-herb options.  Explore WishGarden’s sleep support tincture collection here!

• Sleepy Nights & Fresh Mornings
  This flagship tincture calms an overactive mind to help you fall asleep and wake refreshed. It’s ideal for occasional insomnia or racing thoughts. The blend includes organic Passionflower, skullcap, and Hops, avoiding heavy sedatives like Valerian or Kava for a clear-headed morning.

• Serious Relaxer & Muscle Tension
  Perfect for nights when stress manifests as physical tension—like a clenched jaw or tight shoulders. This blend, featuring Wild Lettuce and Wood Betony, eases both mental overload and muscle discomfort.

• Sleepy Nights for Pregnancy (and Kids)
  Safe, gentle formulas for sensitive situations. The pregnancy blend uses Milky Oat tops, Passionflower, and Linden to calm without heavy sedatives, while the kids’ version is tailored for ages 1+ with a sweet, alcohol-light taste.

• Single Herbal Oils and Tinctures
  For targeted support, WishGarden’s single-herb tinctures shine. Skullcap soothes mental restlessness, Ashwagandha supports adrenal recovery, and Tart Cherry naturally boosts melatonin production.

Hawaii Pharm Herbal Tinctures

Hawaii Pharm specializes in glycerite-based tinctures, offering clean, organic, and wild-harvested extracts without alcohol, GMOs, or synthetic additives. Their sleep tinctures are formulated for maximum potency, with a focus on individual herbs or synergistic blends.

Some of my favorite herbal tinctures from Hawaii Pharm include:

• Sleep Support Tincture
  A classic blend of Valerian, Wild Lettuce, Blue Vervain, and Hops. This tincture promotes deep relaxation and is ideal for those needing a strong calming effect.
• SLEEPALL Tincture
  A complex blend for stubborn sleeplessness, combining multiple calming herbs to address deeper nervous system overload.
• Tranquil Sleep Tincture
  Featuring Rhodiola, Valerian, and Chamomile, this tincture is perfect for stress-induced burnout or adrenal fatigue. It supports both relaxation and mood balance.
• Calm Mood Tincture
  A relaxing blend of Lemon Balm, Valerian Root, and St. John’s Wort to ease tension, uplift mood, and gently calm the nervous system—without knocking you out.

Key Herbal Tinctures for Sleep & Relaxation

Why Herbs Work Best When You Let Them Support the Long Game

Sleep tinctures aren’t a one-and-done fix. They shine when paired with consistency, nourishment, and nervous system repair. That’s where the shift really starts to happen.

Not a Quick Fix, But A Real One

Herbal tinctures aren’t a quick fix. They work best when paired with solid sleep hygiene: a consistent bedtime, minimal screen time, and a calming pre-sleep routine like meditation, stretching, or reading.

For me, tinctures became a bridge, a way to support my body as I rebuilt my nervous system and sleep routine. Over time, I found that the more I practiced slowing down during the day, the easier it was to stay asleep at night.

Give them a little time. Expect results to build over a week or two, not overnight. And remember: a calm environment amplifies their effect, helping you truly downshift into deep, restorative rest.

“The long game of sleeping naturally means building consistent habits—nutrition, movement, herbal support—and giving your body time to remember how to rest. You don’t have to live at the mercy of disrupted sleep patterns. Small, doable shifts and the right support can get you back in rhythm.” —Rebecca Younger, Brand Communications Specialist at WishGarden Herbs

Final Thoughts

You don’t need synthetic sedatives to sleep well. WishGarden Herbs and Hawaii Pharm offer herbal tinctures that harness nature’s best calming herbs, delivering restful sleep without the zombie-like fog. Whether it’s stress, hormonal shifts, or a wired nervous system, these plant-powered drops can help you find your rhythm. We’re testing more blends and will share detailed comparisons soon.

Check out this article from WishGarden, which echoes many of the same shifts I experienced, from recognizing overactive stress to rebuilding a sleep-supportive routine. Read it here.

Tried one that worked for you? Drop us a note. We’d love to hear your story.