Natural Herbs for Better Sleep: How Valerian Root, Hops & Skullcap Can Help

You're tired. You've been tired all day. And now that it's time to sleep, your mind won't stop running through tomorrow's to-do list. Sound familiar? Sleep issues affect millions of people — and while there's no magic bullet, a handful of traditional herbs have been used for centuries to support relaxation and restful sleep.

Here's a look at three of the most well-studied herbal options: Valerian Root, Hops, and Skullcap.

Valerian Root (Valeriana officinalis)

Valerian root is arguably the most famous herbal sleep aid in the Western world. Used since ancient Greek and Roman times, it appears in the writings of Hippocrates and Galen as a remedy for insomnia and nervousness.

Modern research has investigated valerian's effect on sleep, with some studies suggesting it may help people fall asleep faster and improve sleep quality. Researchers believe the root works by interacting with GABA (gamma-aminobutyric acid) receptors in the brain — the same receptors targeted by anti-anxiety medications, though through much gentler mechanisms.

Valerian root has a strong, earthy smell that many people find off-putting. Liquid extract form makes it easy to add to a small amount of juice or warm herbal tea to mask the flavor.

Try: Liquid Valerian Root Extract — 1oz, 8oz, or 16oz, alcohol-free.

Hops (Humulus lupulus)

Hops are best known as the bittering agent in beer — but long before craft breweries, European herbalists used hops to calm the nerves and promote sleep. Interestingly, workers who harvested hops in the 19th century were noted to fall asleep unusually quickly on the job, which first drew attention to the plant's sedative properties.

The primary active compound in hops is methylbutenol, which has mild sedative activity. Hops are often combined with valerian root in herbal sleep formulas, and research suggests this combination may be particularly effective.

Try: Liquid Hops Flower Extract — available in 1oz, 8oz, and 16oz.

Skullcap (Scutellaria lateriflora)

Skullcap is less well-known than valerian but has a long history in North American herbal medicine. Native to eastern North America, it was used by Native American tribes as a nerve tonic and for anxiety relief. Its common name comes from the shape of its small blue flowers.

Skullcap contains flavonoids, including baicalin, which have demonstrated mild anti-anxiety activity in research. It's considered a nervine — an herb that tones and calms the nervous system — making it a useful option for anxiety-related sleeplessness rather than sleeplessness from physical fatigue alone.

Try: Liquid Skullcap Extract — 1oz, 8oz, and 16oz, alcohol-free.

Tips for Using Sleep Herbs

• Take sleep-supporting herbs 30-60 minutes before bedtime.
• Combine with a consistent sleep routine — same bedtime, dark room, no screens.
• Liquid extracts work quickly; add to a small amount of warm water or herbal tea.
• Give herbs at least 2-4 weeks of consistent use before evaluating their effect.
• Always check with your healthcare provider before starting any new supplement.

For a targeted formula that combines multiple calming herbs, also consider our Formula S (Sleep Support) Liquid Extract.

This information is for educational purposes only. These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease.