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Before Bed Botanicals
Your Evening Wellness Routine
Many professionals still state you need to sacrifice sleep to become successful. To each his own, of course, but in the long run, sleep deprivation is not something to take lightly. A good night’s sleep makes for a fruitful morning. And a comfortable transition from eventful workday to relaxing evening will give you the leg up in falling asleep faster with less tossing and turning throughout the dark hours.
Have you heard of botanical sleepmaxxing?
It’s the practice of adding herbs, functional mushrooms, botanical beverages, and other plant-based products to your bedtime routine – an ideal holistic bedtime routine.
We’re here for it!
There’s so many to choose from though. What exactly are the best botanicals for nighttime?
Herbs for an Evening Routine
As we discussed in a handful of earlier blogs – Kratom, Kava, and Kanna all have their respective spots in the ‘best herbs for sleep’ category. Many Kratom users recommend Red Vein Kratom Powder for their winding down ritual, a tasty alcohol-free nightcap of Kava, or combining calming ambient music with a couple servings of Kanna.
So let’s focus a little more on some of the other botanicals for winding down including adaptogens, mushrooms, and amino acids.
🟣 Ashwagandha
Traditionally used to help the body adapt to physical and mental stressors and to maintain balance, this adaptogen was used in Ayurveda (a traditional health system in India dating back more than 3,000 years ago).
Ashwagandha isn’t the same as a sedative. Many report that this botanical may support a calmer wind-down and help them transition from “workday mode” to “put the to-do list down and just relax in the moment mode.” A potential benefit may also include supporting perceived sleep quality and encouraging a calmer, more settled state.
🔴 Reishi
Unlike a conventional sedative, Reishi mushrooms don’t bring on an immediate sleepiness. They are associated with calm, balance, and general wellness. It’s often included in modern nighttime beverages because it complements a slow, more intentional evening routine and encourages a calm, restorative environment. Users have also reported Reishi helping them transition from a busy workday into a relaxing evening and restful night. So Reishi mushroom before bed is a very viable option.
In certain studies, Reishi extracts appear to influence GABA-related pathways (GABA is one of the brain’s main inhibitory neurotransmitters – the “slow down” system – if you will.
And in other studies, Reishi extract increases levels of cytokines (signaling proteins that participate in natural sleep regulation).
Read more about Reishi in our blog: Relax with Reishi: The Mushroom of Immortality
Blue lotus at night…is this the way to go? This botanical creates a symbolic transition out of the workday much like Ashwagandha and can encourage a quiet, reflective atmosphere. Blue Lotus has long been associated with ceremonial and meditative traditions, and today, some adults incorporate it into evening rituals for its reported mellow, calming qualities. It also pairs quite well with reading, journaling, or a warm bath (don’t forget the lavender salts!)
Ritual itself also matters.
Preparing a botanical drink or taking a Blue Lotus Capsule, dimming the lights, and putting away screens (yes, the screen-free evening routine is taking off! Blue light from your phone heavily impacts your body by suppressing the release of melatonin. Put it on the other side of the room when you’re transitioning into wind down time!)
Read more about Blue Lotus in our blog: Blue Lotus: History and Benefits
Turmeric can also create a comforting nighttime companion. Its strongest role is comfort, ritual, and general wellness AND restorative wellness. Turmeric contains curcumin. These compounds are being researched for antioxidant and inflammatory signaling. Naturally, this would make turmeric a solid fit for an evening routine centered around taking care of the body after an active workday.
Have you heard of golden milk?
This evening beverage often combines turmeric with warm milk (almond milk and other dairy-free alternatives work too), cinnamon, ginger, cardamom, Ashwagandha, and a small dollop of honey. Golden milk before bed presents a warm, creamy caffeine-free drink that brings a new leveled experience compared to plain warm milk.
The taste is warm, earthy, with a gentle bit of spiciness and sweetness.
Tip: Coconut milk produces a richer, sweeter drink, while oat milk leads the drink into creamier territory. Almond milk, one of the lightest options, supplies a lighter, nuttier version.
Have you heard of turmeric moon milk?
This one is essentially the bedtime version of golden milk. Moon milk is a modern wellness term for warm drink intended for an evening wind-down routine. While golden milk is the broader term for a traditional South Asian-inspired warm drink with turmeric, moon milk will often add another level of ‘relaxing’ ingredients to the mix.
Relaxation-oriented Ingredients Examples: Ashwagandha, Chamomile, Lavender, Tart Cherry, Reishi, Magnesium
🟡 Chamomile
One of the classics! Chamomile tea, anyone? This is one of the most recognized evening herbs because it is naturally caffeine-free, boasts a gentle aroma, and is traditionally associated with calm and bedtime. Some people do report feeling more relaxed or even slightly sleepy after drinking it, although the effects are generally on the milder side.
Chamomile contains a flavonoid called apigenin which has the capacity to interact with certain sites on GABA-A receptors in the brain. GABA is the nervous system system’s primary inhibitory messenger – it helps quiet excessive nerve activity and allows the brain to shift towards a calmer state.
Chamomile might reduce feelings of mental overactivity and encourage mild relaxation.
Note that chamomile tea is usually mild and part of a comforting ritual while chamomile extracts are more concentrated and may contain different amounts of apigenin.
Shop Our Calming Herbs for Nighttime and Relaxing Drink Selection
Nine Mile Botanical Capsules
Ashwagandha
Blue Lotus
Turmeric
Mushroom Drinks for Nighttime
🍄🟫 🍒 BREZ Dream (Cherry Chamomile Flavor)
Contains: Reishi Extract, Chamomile, L-theanine, Magnesium
Kanna Selection~ Kanna for Winding Down
Nine Mile Kanna Capsules
WAVE Green Apple Kanna Gummies 🍏
Kava / Kratom Selection
New Brew Euphoric Seltzers
Contains: Kava, Kratom, Caffeine (from Earl Grey Black Tea)
New Brew would be better taken in the early evening for winding down due to the high Kavalactones content. Please be aware that New Brew also contains 30mg of caffeine, so those with caffeine sensitivities may take heed.
KFusion Kratom and Kava Shots
KFusion Max Kratom and Kava Shots
Contains: Kava, Kratom
KFusion and KFusion Max Shots are also better options for early evening wind downs. Not recommended for a nightcap just before bed! The high Kavalactones content combined with the Mitragyna Speciosa extract has the shot affecting people quite differently. While some fall into the calming wind down territory, others feel alert and stimulated from the Kratom content.
These botanicals coming together brings about a balance of relaxed and mental engagement.
Nine Mile Kava Capsules
Disclaimer
⭐ It’s important to note that taking these botanicals uninterrupted every day/night is not recommended even though the word ritual has been used throughout this blog. These substances should be used for the occasional evening ritual. Research on the long term use and safety of these botanicals is still limited. Concentrated products may interact with medications or underlying health conditions.