How to sleep: Drinking these herbs before bed could help you get a better night’s sleep

Sleep is integral to a person’s health, but one in three people suffer from poor sleep, according to the NHS. A lack of sleep can lead to feeling grumpy, but there are much more serous health risks attached. Regular poor sleep can put a person at risk of serious medical conditions, including obesity, heart disease and diabetes. It can also shorten a person’s life expectancy. Most people need around eight hours of good quality sleep to function properly.

Master herbsmith and co-founder of Pukka, Sebastian Pole said drinking certain herbs before bed may help you get the sleep you need

So what can you to help get a good night’s rest?

Master herbsmith and co-founder of Pukka, Sebastian Pole said drinking certain herbs before bed may help.

He said: “Getting a good night’s sleep is just as important for our health and immunity as eating well and getting enough exercise. Natural herbal drinks can support and encourage the mind and body’s natural processes before and during sleep.

Whether you’re trying to adapt to a new sleep pattern, or just need to get a good night’s rest, there is a vast range of herbs that have a longstanding use for nourishing the nervous system and helping us relax.”

Sebastian said the following herbs have been found to aid sleep.

Lavender flower

Lavender flower is high in essential oils that relieve stress and improve sleep.

Sebastian added: “Lavender’s relaxing effects are considered to be largely due to the essential oils present, whether inhaled, ingested or applied topically.”


Nutmeg is a warming spice traditionally used to aid sleep.

Sebastian advised: “It has a traditional reputation for its settling and calming properties in both traditional Indonesian herbal medicine and Western herbal medicine. Stay asleep as well as fall asleep.”

Chamomile flower

Chamomile flower contains relaxing essential oils that affect nerve transmitters effectively improving sleep quality.

Sebastian explained: “Traditionally, chamomile tea has been used to calm and to ease digestive complaints linked to nervous conditions.”


Ashwagandha is a tonic root used to help the body under long-term stress.

Sebastian said: “Ashwagandha improves energy and cognition by acting on relaxing neurotransmitter systems and protecting brain cells from damage.”

Carob powder

Carob powder is nutrient-rich and caffeine-free and contains relaxing polyphenols.

Sebastian added: “It also has a higher calcium content, which in addition to keeping your bones healthy and strong is essential to blood clotting, transmitting information along your nerves and maintaining a regular heartbeat.”


Cinnamon provides a gently warming, sweet yet sugar-free flavour while improving blood sugar control, according to Sebastian.

He said: “Cinnamon has been found to have beneficial effects on blood sugar control by preventing insulin resistance and glucose tolerance, which can both be caused by sleep loss.”

All of these herbs cane found in Pukka’s Night Time latter which is available to purchase online from Amazon and Holland & Barrett stores nationwide.

Here are three other drinks that may help you get to sleep at night. 

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