Stress needs no introduction. Pressure at work, mental overload, family responsibilities…it gradually infiltrates our lives, even affecting what is most precious to us: our sleep. If you’re tossing and turning in bed unable to sleep or waking up through the night with a mind that’s going a million miles an hour, you’re not alone. Luckily, there are natural solutions available to help you sleep easy.
When stress follows you to bed
Stress is a natural reaction of the body to perceived threats or challenges. In itself, this is not a “bad” thing—it is actually a survival mechanism. However, when it becomes chronic, it seriously disrupts our balance.
How does stress affect sleep?
When we are stressed, our body goes on alert and releases cortisol, a hormone that keeps the body awake and vigilant. This can even happen in the evening, disrupting our sleep in the process. This stress also activates the sympathetic nervous system, which is responsible for the “fight or flight” response, leading to increased heart rate, blood pressure and restlessness—enemies of a good night’s sleep. Our circadian rhythm (internal biological clock) is also disrupted, affecting the natural secretion of melatonin—the hormone that tells the body that it’s time to sleep. The result is that we have difficulty falling asleep and our sleep becomes less deep and less restorative.
The main discomforts of stress on sleep
Some common stress-related sleep disorders include:
- Sleep-onset insomnia: a restless mind prevents you from “letting go,” which delays the onset of sleep despite fatigue.
- Nighttime awakenings: stress causes micro-awakenings or prolonged awakenings in the middle of the night, often accompanied by intrusive thoughts.
- Light or non-restorative sleep: stress prevents access to the deep phases of sleep, inhibiting the body’s ability to recover, which contributes to fatigue, irritability or a lack of concentration during the day.
- Early awakening: waking up at 4 or 5 a.m. without being able to fall back asleep, sometimes accompanied by tension or nervousness.
- Nightmares or restless dreams, caused by excessive brain activity.
These disorders are not only annoying—they tire the body, impact the mood and increase…you guessed it—stress. It’s a vicious circle.
Natural solutions for a peaceful sleep
While stress has many causes, nature is full of solutions that can target the various sources of stress to help keep it under control and give you a good night’s sleep. These solutions act gently and support the overall balance of the body.
- Ashwagandha
Ashwagandha (Withania somnifera), the flagship plant of Ayurvedic medicine, works as a powerful stress reliever by helping to regulate cortisol levels. By rebalancing the nervous system, Ashwagandha helps soothe restlessness and promote a return to inner calmness, thus facilitating sleep. It improves sleep quality, reduces nighttime awakenings and supports more restorative sleep, especially in people with chronic stress. It is therefore a valuable natural ally to regain a healthier sleep pattern. However, avoid it you are allergic to Solanaceae (the nightshade family)!
- L-Theanine
L-theanine is an amino acid found naturally in green tea and known for its soothing effects without causing drowsiness. It helps the brain produce alpha waves, which are associated with a state of deep relaxation, much like when meditating or when feeling calm and focused. By reducing mental agitation and promoting a state of inner calm, L-theanine reduces the effects of stress, which are responsible for difficulties falling asleep or nighttime awakenings. It helps prepare the mind for rest without any sedative effects, making it an ideal natural solution for a more peaceful sleep while helping you stay focused during the day.
- Melatonin and 5-HTP
Serotonin and melatonin are produced naturally by the body and are closely linked: melatonin, which helps us sleep, is produced from serotonin, which plays a key role in managing stress and mood. When we are stressed, our serotonin levels can drop, which can lead to anxiety, nervousness and sleep disorders. Taking 5-HTP (5-hydroxytryptophan), a natural supplement that boosts serotonin production, restores mental calm while also supporting the natural production of melatonin. Note that 5-HTP is not recommended when taking antidepressants.
Melatonin is naturally produced by the brain to regulate sleep-wake cycles. In the form of extended-release capsules, it not only helps you fall asleep faster, but also stay asleep longer. Together, these two natural allies work gently to ease stress and provide more restorative sleep. Available in capsules, syrup, or gummies, melatonin is usually recommended as an occasional treatment.
- Lavender
Lavender (Lavandula angustifolia), used as an essential oil, is known for its powerful calming properties and can work at multiple levels to relieve stress and improve sleep. In capsules (internally), it helps soothe the nervous system from within, reducing the anxiety and tension that stop you from falling asleep. Lavender essential oil can be massaged into the skin, providing a relaxing sensation through its soothing touch. Lastly, when diffused in the air, its gentle, soothing fragrance sends a signal of calm to the brain, promoting relaxation and sleep. Used in these three complementary ways, lavender gently works on the body and mind, helping to relieve the nervous stresses of the day so you can enjoy more peaceful nights.
Many compounds combine several of these natural health products. To make the most of their benefits, it is important to choose them carefully based on your lifestyle and, if applicable, current treatments. Some natural substances, although mild, may have contraindications or interact with certain medications. Don’t hesitate to ask Rachelle Béry experts for advice. They will help you find the safest solutions that best meet your specific needs.
Delphine Kubica, Naturopath and EESNQ graduate
Ecole d’enseignement supérieur de naturopathie du Québec
The health and medical information published or presented in this article is the opinion of the author only and should not be used as a substitute for professional medical advice. Readers should use their judgment. It is their responsibility to independently verify the information provided in the article. The contents of this article are for discussion and informative purposes only and should never be used as a substitute for professional medical advice, diagnosis, or treatment. A medical professional is the only person who can evaluate your health and give you advice following a medical examination. Rachelle Béry will not be liable for any of the information presented in this article or in any associated links, nor the use or misuse of the information.
Sources and references:
Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled
Cureus Journal of Medical Science, December 2019
Jaysing Salve, Sucheta Pate, Khokan Debnath, Deepak Langade
DOI: 10.7759/cureus.6466
Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial
Nutrients, October 2019
Shinsuke Hidese, Shintaro Ogawa, Miho Ota, Ikki Ishida, Zenta Yasukawa, Makoto Ozeki, Hiroshi Kunugi
DOI: 10.3390/nu11102362
5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology
International journal of molecular sciences, December 2020
Massimo E Maffei
DOI: 10.3390/ijms22010181
Role of Melatonin in the Management of Sleep and Circadian Disorders in the Context of Psychiatric Illness
Current psychiatry reports, November 2022
Eunsoo Moon, Kyungwon Kim, Timo Partonen, Outi Linnaranta
DOI: 10.1007/s11920-022-01369-6
Complementary and Integrative Approaches to Sleep Disorders in Children
Child and adolescent psychiatric clinics of North America, April 2023
Swapna N Deshpande, Deborah R Simkin
DOI: 10.1016/j.chc.2022.08.008
Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review
Frontiers in neuroscience.
Piril Hepsomali, John A Groeger, Jun Nishihira, Andrew Scholey
DOI: 10.3389/fnins.2020.00923
Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis
Journal of evidence-based integrative medicine, January 2020
Noriko Shinjyo, Guy Waddell , Julia Green
DOI: 10.1177/2515690X20967323
Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep
Nutrients, February 2021
Oliviero Bruni, Luigi Ferini-Strambi, Elena Giacomoni, Paolo Pellegrino
DOI: 10.3390/nu13020530
Effects of aromatherapy on sleep quality and anxiety of patients
Nursing in critical care.
Ezgi Karadag, Sevgin Samancioglu, Dilek Oden, Ercan Bakir
DOI: 10.1111/nicc.12198