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Rooted

Nervous / Mental

Insomnia (non-organic)

6 plants

Ask Assistant about this

CBT-I first. Plants are adjuncts for sleep-onset restlessness — not a substitute for stimulus control, a consistent wake time, or a sleep study. If they snore, stop breathing, or are tired after 8 hours, that is apnea, not hops. Valerian has a long European monograph and inconsistent modern sleep trials; say that out loud. Address pain, mood, alcohol, and screens before stacking nervines.

Primary plants

  1. Valerian (Valeriana officinalis)
    1
    ValerianHuman data

    Valeriana officinalis

    Traditional hypnotic with a mixed modern trial file. A reasonable trial in a non-frail adult who accepts that.

    Typical. Root 2–3 g as tea or equivalent extract, 30–60 min before bed (ESCOP / EMA).

    Safety. Additive CNS depression. Morning hangover, vivid dreams. Product quality varies wildly.

  2. Hops (Humulus lupulus)
    2
    HopsStrong traditional

    Humulus lupulus

    Traditional sedative, usually paired with valerian. Independent sleep RCTs are thinner.

    Typical. Strobile tea or extract with valerian at bedtime.

    Safety. Sedation. Can flatten someone already anergic. Weak estrogenic traditional caution.

  3. Lemon balm (Melissa officinalis)
    3
    Lemon balmHuman data

    Melissa officinalis

    Calming, not knockout. Useful when rumination is the delay to sleep.

    Typical. Leaf tea or extract in the evening.

    Safety. Very clean safety at tea dose.

Supportive plants3
  • Passionflower (Passiflora incarnata)
    PassionflowerHuman data
    Passiflora incarnata

    Sleep adjunct more than a primary hypnotic. Small human data.

    Typical. Aerial tea/extract in the evening.

    Safety. CNS stacking.

  • Ashwagandha (Withania somnifera)
    AshwagandhaHuman data
    Withania somnifera

    Some sleep-quality RCT signal as a stress-axis plant, not a Z-drug.

    Typical. Extract 300–600 mg, often morning or split — not only qhs.

    Safety. Pregnancy avoid. Thyroid. Rare DILI.

  • California poppy (Eschscholzia californica)
    California poppyStrong traditional
    Eschscholzia californica

    Traditional nervine for sleep-onset. Not an opioid.

    Typical. Aerial tincture at bedtime as labeled.

    Safety. Additive sedation. Not for kids. Do not confuse with opium poppy.

Clinical notes

  • Ask about apnea, RLS, pain, alcohol, and steroids before opening this list.
  • Do not stack valerian + kava + a Z-drug + alcohol.
  • If they need something that reliably knocks them out, that is not this page.

When this is not enough

  • Witnessed apneas, resistant hypertension, morning headache — sleep study
  • Mania, stimulant abuse, severe depression with early-morning waking as a mood marker
  • New insomnia in an older adult on lots of meds — look at the list first

Rooted is a private clinical reference for licensed practitioners. It is educational, not a treatment protocol, and not a substitute for the chart, the exam, or pharmacy review. Plant medicines interact with drugs and can harm liver, kidney, heart, pregnancy, and children.

All nervous / mental diagnoses