Adaptogens for Sleep: Benefits, How to Use, Best Supplements

Adaptogens for sleep are one of the most promising natural solutions for people seeking deeper, more restorative rest without the drawbacks of sleep medications.

Quality sleep is foundational to health, and my wife Anna and I have worked for years to optimize our routine so that we can sleep better.

Among other changes we’ve made in our lifestyles to help us get a better sleep each night, we always use some type of natural sleep aid supplement.

While melatonin supplements helped us to a certain extent, they eventually led to challenges like more common issues like morning grogginess, disrupted sleep cycles, and a growing dependence on falling asleep.

Along with magnesium supplements, which can support muscle relaxation and nervous system function, adaptogens for sleep offer a more complete, natural strategy for improving sleep quality without unwanted side effects.

Since incorporating high-quality adaptogens for sleep like The Raw Botanics Co. hemp and adaptogen blends into our nightly routine, Anna and I have experienced some of the best sleep of our lives, without relying on synthetic sleep aids or facing unpleasant side effects.

What Are Adaptogens?

Adaptogens are natural substances that help the body adapt to stressors of all kinds, whether physical, chemical, or biological.

Essentially, adaptogens help you “adapt” to stress, promoting balance and resilience in the body.

Typically sourced from herbs and mushrooms, adaptogens have been used for centuries in traditional medicine systems like Ayurveda and Traditional Chinese Medicine to enhance overall well-being.

These powerful substances enhance the body’s ability to cope with stress by influencing the hypothalamic-pituitary-adrenal (HPA) axis and the sympathoadrenal system.

This modulation can lead to improved energy, focus, and, importantly, sleep.

By reducing the impact of stress and promoting relaxation, adaptogens can help regulate the sleep-wake cycle, making it easier to fall asleep and stay asleep.

Although many people, including myself, have had excellent experiences with adaptogens, adaptogens are not a one-size-fits-all solution, and their effects can vary depending on the individual’s unique physiology and the specific adaptogen used.

However, when chosen and used correctly, adaptogens offer a natural and effective way to improve sleep quality without the side effects often associated with other pharmaceutical sleep aids or options like melatonin.

How Adaptogens Work to Support Sleep

Adaptogens support sleep primarily by regulating the body’s stress response and promoting internal balance across several key physiological systems.

Hypothalamic-Pituitary-Adrenal (HPA) Axis Interaction

At the core of their function, adaptogens interact with the hypothalamic-pituitary-adrenal (HPA) axis, a critical system responsible for managing the body’s response to physical, emotional, and environmental stressors (Panossian & Wikman, 2010).

When the HPA axis becomes overactive due to chronic stress, cortisol levels rise, making it difficult to fall asleep, stay asleep, or achieve restorative deep sleep stages.

Modulating Cortisol Production

Adaptogens such as ashwagandha, reishi mushroom, and holy basil help modulate cortisol production, allowing the body to transition more easily into a relaxed, sleep-ready state (Tóth-Mészáros et al., 2023).

Supporting Neurotransmitter Balance

Certain adaptogens also work by directly supporting neurotransmitter balance.

For example, valerian root has been shown to increase GABA (gamma-aminobutyric acid) activity in the brain, a neurotransmitter that naturally inhibits nervous system activity and promotes calmness, making it easier to fall asleep without sedation or dependency (Shinjyo et al., 2020).

Through these diverse mechanisms, such as modulating the HPA axis, increase parasympathetic activity, and balancing neurotransmitters, adaptogens for sleep offer a holistic, natural pathway to achieving deeper and more consistent rest.

Benefits of Using Adaptogens for Sleep

Adaptogens offer a range of benefits that can significantly enhance sleep quality and consistency.

They help increase the duration of deep sleep stages, reduce nighttime awakenings, and improve morning alertness.

By addressing the root causes of poor sleep, such as stress and anxiety, adaptogens help create an environment conducive to restful and restorative sleep.

Here is more information about some of the key benefits of adaptogens for sleep:

Reduced Stress and Anxiety

One of the primary ways adaptogens improve sleep is by reducing stress and anxiety levels.

Chronic stress and anxiety can interfere with the ability to fall asleep and stay asleep, leading to restless nights and fatigue during the day.

Adaptogens like Ashwagandha and Rhodiola rosea are known for lowering cortisol levels, the body’s primary stress hormone (Ingawale & Namdea, 2021; Stojcheva & Quintela, 2022).

This helps calm the mind and body, making it easier to drift into a peaceful sleep.

Relaxation

Adaptogens also promote relaxation, which is crucial for a good night’s sleep.

Ingredients like Reishi Mushroom and Valerian Root have natural sedative properties that help relax the nervous system, reduce muscle tension, and prepare the body for sleep (Batra et al., 2013; Shinjyo et al., 2020).

This relaxation effect can be especially beneficial for those who have difficulty winding down at the end of the day.

More Regulated Sleep-Wake Cycle

Many adaptogens work to regulate the body’s sleep-wake cycle, also known as the circadian rhythm.

Adaptogens such as Lemon Balm and Passionflower help synchronize the body’s internal clock, helping ensure you feel sleepy at night and awake during the day (Yeung et al., 2018).

This regulation of the sleep-wake cycle can lead to more consistent and restorative sleep patterns.

Better Overall Health

Adaptogens like Holy Basil (Tulsi) and Astragalus not only improve sleep but also support overall health by boosting the immune system and reducing inflammation (Jamshidi & Cohen, 2017).

A healthier body is better equipped to achieve deep, restorative sleep, further enhancing the benefits of a good night’s rest.

How to Use Adaptogens in Your Sleep Routine

Integrating adaptogens into your nightly routine can significantly enhance sleep quality. Here are some practical tips to help you get started:

Choose the Right Adaptogens

• Select adaptogens based on your specific needs.
• Take the time to research the best adaptogens for your specific needs.
• For example, use ashwagandha and valerian root for stress relief.

Use Quality Products

• Opt for high-quality adaptogens from reputable brands.
• Raw Botanics’ blends are particularly effective and are the primary adaptogen brand I use.
• Look for products that combine multiple adaptogens.

Establish a Consistent Routine

• For best results, take adaptogens at the same time each day.
• Taking the right adaptogens will signal to your body that it’s time to wind down.

Pair with Healthy Sleep Practices

• Keep your bedroom cool, dark, and quiet.
• Create a relaxing pre-sleep routine.
• Combine adaptogen use with good sleep hygiene.

Monitor and Adjust

• Pay attention to your body’s response.
• Adjust the dosage as needed.
• Consult a healthcare professional for guidance.

Be Patient

• Adaptogens take time to show results.
• Be consistent with your usage.
• Expect gradual improvements in sleep quality.

Potential Side Effects and Precautions

While adaptogens are generally safe for most people, all supplements and dietary changes should be done carefully.

Some herbs and mushrooms which act as adaptogens can have side effects in certain scenarios.

For example:

• Ashwagandha: Generally well-tolerated, but some people may experience mild gastrointestinal discomfort or drowsiness.
• Reishi Mushroom: Usually safe, but can cause dry mouth, throat, or nose in some individuals.
• Valerian Root: Can cause mild side effects such as headache, dizziness, or gastrointestinal symptoms in some people.

To buy the best and safest products possible, here are a few dietary supplement certifications to look out for:

1. USDA Organic: Ensures the product is made with organic ingredients.
2. Non-GMO Project Verified: Confirms the product is free from genetically modified organisms.
3. cGMP (Current Good Manufacturing Practices): Indicates the product is manufactured following high standards of quality control.
4. Third-Party Testing: Ensures the product’s purity, potency, and safety through independent testing.

Best Adaptogens for Sleep

Adaptogens offer a natural and effective solution to improve sleep quality by addressing various factors such as stress, anxiety, and overall health.

Using a combination of adaptogens can create synergistic effects that enhance their individual benefits.

For instance, combining ashwagandha with reishi mushroom and valerian root can provide comprehensive support for reducing stress, promoting relaxation, and improving sleep quality.

Here are some of the best adaptogens for sleep:

Ashwagandha

• Reduces cortisol levels
• Improves sleep quality and efficiency
• Enhances stress resilience

Reishi Mushroom

• Natural sedative properties
• Calms the nervous system
• Increases sleep time

Valerian Root

• Shortens time to fall asleep
• Improves sleep depth
• Eases anxiety-related restlessness

Passionflower

• Reduces anxiety
• Increases sleep duration
• Enhances sleep quality

Lemon Balm

• Promotes relaxation
• Reduces anxiety
• Improves sleep quality

Holy Basil (Tulsi)

• Reduces stress and anxiety
• Calms the mind
• Enhances mental clarity

Rhodiola Rosea

• Resists stress and fatigue
• Balances stress response
• Supports healthy sleep-wake cycle

Best Adaptogen Supplement

Among the many apatogens for sleep available, Raw Botanics’ adaptogen supplements have stood out as remarkably effective.

Les Kollegian and Brendan Smith founded Raw Botanics with a mission to promote health and happiness through natural, scientifically informed products.

Their adaptogen blends are carefully crafted using organic hemp, sun-grown mushrooms, and high-quality botanicals sourced from trusted U.S. partners.

Raw Botanics offers a targeted range of blends designed to support sleep, relaxation, and daily recovery: Rest, Relax, and Restore.

Each formulation combines adaptogens, hemp extracts, and functional mushrooms for synergistic benefits.

• REST & Refresh features CBN, passion flower, ashwagandha, and reishi mushroom to help ease the mind, promote faster sleep onset, and support deeper, uninterrupted sleep.
• RELAX & Focus blends CBD, lion’s mane, and ashwagandha to reduce daily stress, improve mood, and create a calming pre-sleep environment that complements healthy sleep hygiene practices.
• RESTORE & Recover, intended for daytime use, combines turkey tail, cordyceps, and turmeric to improve resilience to stress, support immune health, and promote overall vitality without overstimulation.

Each product undergoes rigorous third-party testing to ensure purity, potency, and safety, reinforcing Raw Botanics’ commitment to excellence.

From our personal experience, Anna and I have seen significant improvements in our sleep quality, daytime energy, and emotional resilience since transitioning to Raw Botanics’ adaptogen supplements, making them a valuable and trusted part of our nightly routine.

While these supplements contain natural ingredients and are generally safe for adults, it is advisable to consult a healthcare provider before starting any new regimen, especially if you have pre-existing conditions or are taking medications.

Note: I am an affiliate for Raw Botanics and earn a portion of the sale price if you purchase through my link or use my code. However, I only recommend products I have personally tested and genuinely believe in. Raw Botanics RELAX & Focus Softgels worked well for me, so I’m happy to promote them.

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Final Thoughts: Is Taking Adaptogens for Sleep a Good Idea?

Adaptogens for sleep provide a natural, holistic approach to improving sleep quality by addressing the underlying causes of sleep disturbances, such as stress, anxiety, and circadian rhythm disruption.

In addition to using adaptogens for sleep, I personally rely on Qunol Magnesium Glycinate for daily support, although I also recognize that magnesium threonate offers unique benefits for improving sleep quality and cognitive function.

Last update on 2025-04-29 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Whether you utilize magnesium as well or not, incorporating adaptogenic herbs like ashwagandha, reishi mushroom, and valerian root into a consistent nighttime routine can promote deeper, more restorative rest without the side effects commonly associated with synthetic sleep aids.

Specifically, based on my experience and the evidence behind their supplements, I believe Raw Botanics’ adaptogen-based products offer a useful alternative to traditional sleep supplements.

Their thoughtfully formulated blends have helped my wife Anna and me transition away from melatonin dependency and achieve consistently better sleep and daily energy.

For anyone seeking a sustainable, natural solution to sleep challenges, adaptogens for sleep can be a valuable addition to a long-term wellness strategy.

>> Use the Raw Botanics coupon code AFF30 for 30% off your order at RawBotanics.com.