Are Adaptogens for Sleep Safe & Effective?
Reading Time: 7 minutes Quality sleep is essential for overall health and well-being, yet many people struggle to achieve consistent, restorative rest.
As I’ve seen first-hand, solutions like melatonin can help in the short term but often come with drawbacks such as dependency and morning grogginess.
Recently, I discovered a more sustainable solution: adaptogens.
Adaptogens are natural substances that help the body adapt to stress and maintain balance.
I’ve used adaptogens before in products such as Four Sigmattic coffee or occasional adaptogen and nootropic supplements, but I recently tried Raw Botanics adaptogens + hemp supplements, and I couldn’t believe how well they worked!
Since starting to use Raw Botanics adaptogens for sleep, my wife, Anna, and I have experienced remarkable improvements in our sleep quality and have felt a noticeable improvement in our daily moods and energy levels.
Most importantly, these products have allowed us to transition away from melatonin supplements for the first time in eight years!
Neither my wife nor I were ever good sleepers, and we started using melatonin to get quality sleep. Unfortunately, we never learned to sleep well without melatonin.
Since the first night of using Raw Botanics adaptogens for sleep, neither of us have used melatonin and we both have slept better than we ever remembered.
Here’s some more information on these supplements that have been very influential for us:
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.
Key Benefits of 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:
Reducing 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.
This helps calm the mind and body, making it easier to drift into a peaceful sleep.
Promoting 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.
This relaxation effect can be especially beneficial for those who have difficulty winding down at the end of the day.
Regulating the 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, ensuring that you feel sleepy at night and awake during the day.
This regulation of the sleep-wake cycle can lead to more consistent and restorative sleep patterns.
Supporting 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.
A healthier body is better equipped to achieve deep, restorative sleep, further enhancing the benefits of a good night’s rest.
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.
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
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.
Raw Botanics: The Best Adaptogen Brand
Raw Botanics is a wellness company founded by Les Kollegian and Brendan Smith, dedicated to promoting health and happiness through natural products.
Their unique formulations, such as Rest, Relax, and Immunity, combine potent adaptogens like ashwagandha, reishi mushroom, and valerian root with organic hemp and sun-grown mushrooms.
Sourced from trusted partners in the U.S. and rigorously third-party tested, these blends leverage the synergistic power of plants and mushrooms to reduce stress, enhance relaxation, and improve sleep quality.
My wife Anna and I have personally experienced significant sleep improvements using Raw Botanics’ products.
Personal Experience: Transitioning from Melatonin to Adaptogens
After years of using melatonin intermittently, my wife Anna and I decided to explore adaptogens as a more sustainable solution for our sleep issues.
Raw Botanics’ products—Rest, Relax, and Restore—have been particularly effective.
Rest, which contains CBN, passion flower, ashwagandha, and reishi mushrooms, helps us fall asleep faster and enjoy deeper sleep.
Relax, with its blend of CBD, lion’s mane, and ashwagandha helps reduce general stress and anxiety and creates a calming pre-sleep environment.
The Restore blend, which includes turkey tail, cordyceps and turmeric, is nice to take mid-day for general stress relief and overall health benefits.
Tips for Incorporating Adaptogens into 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:
- USDA Organic: Ensures the product is made with organic ingredients.
- Non-GMO Project Verified: Confirms the product is free from genetically modified organisms.
- cGMP (Current Good Manufacturing Practices): Indicates the product is manufactured following high standards of quality control.
- Third-Party Testing: Ensures the product’s purity, potency, and safety through independent testing.
Final Thoughts – Will Taking Adaptogens Help You Sleep Better?
Adaptogens offer a natural and effective way to improve sleep quality by addressing the root causes of sleep disturbances.
By incorporating adaptogens like ashwagandha, reishi mushroom, and valerian root into your nightly routine, you can experience better, more restorative sleep.
From my experience, the products from Raw Botanics can help you transition away from synthetic sleep aids and natural sleep supplements.
My wife Anna and I have found Raw Botanics’ adaptogenic products to be particularly effective in helping us achieve more consistent and restful sleep, making them a valuable addition to any sleep regimen.
