The last thing anyone who doesn’t sleep well needs — especially if it feels like you’ve tried ‘everything’ — is a list of all the health risks a lack of sleep presents. About 60% of people report at least one sleep symptom occurring three or more times per week. So, what is one method that costs nothing and easily accessible to assist with sleep problems? Meditation.

I’ve put together a group of herbs that may assist with sleep, and described how they work, so that addressing the sleep issue becomes a much more specific yet also holistic approach. Herbs for sleep can be taken in a variety of ways, which includes as a tea (especially useful when winding down at night), as well as tablet, liquid extract or powder.

There are two main chemical mediators which play a major role in our circadian rhythm, our body’s 24-hour internal clock, which controls our sleep-wake cycle; these are cortisol and melatonin. Setting our internal clock and sleep-wake cycle requires daylight exposure (and recognition of night), this regulates melatonin release. Equally, stress and increased cortisol levels will also affect our circadian rhythm.