Herbal Remedies for Headaches & Natural Migraine Relief
Headaches and migraines are signals from your body, not just inconveniences to ignore. Instead of just masking the pain, our herbal remedies for headaches use plant medicine to respond to those signals with intelligence.
Our head-ease range supports brain circulation and calms the nervous system to tackle the tension behind the pain. This is natural headache relief with a real purpose behind every ingredient. Since stress and poor sleep often trigger these issues, our stress and anxiety support range and sleep support collection work together to offer more lasting, interconnected care.
Herbal Migraine Relief: What the Plants Actually Do
Lion's Mane, Adaptogens, and Brain-First Botanicals
It is of course also important to stay well hydrated, to have a healthy diet, to avoid alcohol, caffeine, processed sugars and heavy foods such as chocolate and cheese, to be physically active and to ensure you have some restful sleep.
We carry two natural, herbal products that can be specifically helpful to ease headaches: our Headease Tea and our Headease Balm.
The tea has been formulated to provide relief for all types of headaches — whether linked to tension, eye strain, sinus congestion or migraines. It contains herbs that improve blood flow to the head, helping to ease pain and inflammation. It relaxes the nervous system, relieves stress, tension and irritability and promotes relaxation. This blend also supports the improvement of other symptoms often associated with headaches such as indigestion, insomnia and foggy-mindedness.
The tea can be used in conjunction with the balm (to be applied locally) for best results. Our cooling Headease Balm is made with a powerful blend of plants that are scientifically proven to provide effective relief from headaches and migraines. Peppermint and menthol crystals are deeply cooling. They alleviate pain, soothe congestion, and ease tension and inflammation in the forehead. Wood betony, lavender and chamomile bring additional circulation-boosting, anti-inflammatory, painkilling and uplifting properties. Massage it onto your temples and forehead and on the back of your neck when suffering from a headache, and let nature do the rest!
Although these products can certainly provide some support, if you have very serious migraines or a specific presentation to them, you will certainly benefit from a consultation with a medical herbalist who will be able to devise a bespoke prescription and management plan for you that matches your individual context and medical history.
Studies have also demonstrated that local application of peppermint essential oil can significantly increase blood flow of capillaries in the forehead and induce muscle relaxation, pain relief and mental relaxation, leading to significant improvements in headache intensity.
Peppermint and its main active constituent menthol are therefore key ingredients in our Headease Tea (without the isolated menthol) and in our Headease Balm.
A double-blind, randomised, placebo-controlled trial including generalised anxiety disorder sufferers showed significant reductions in anxiety following the administration of German chamomile extract. In 2018, a crossover study demonstrated a beneficial effect of topical German chamomile oleogel as pain relief in migraine without aura.
Roman chamomile essential oil is used for its anxiolytic properties — particularly to alleviate anxiety-related headaches and to ease an overactive mind. Flavones apigenin, luteolin and apigenin 7-O-beta-glucoside, contained in the essential oils of both species, are not only absorbed at the skin surface, but they also penetrate into deeper skin layers.
German chamomile is in our Headease Tea, and Roman chamomile essential oil can be found in our Headease Balm.
Wood betony has a very ancient tradition: Maud Grieve (1931) – a remarkable herbalist, writer, teacher and gardener – states that it was “once the sovereign remedy for all maladies of the head”. In 1653, Culpeper described it as being for “those that have continual pains in their heads, although it turns to phrensy”. Culpeper was a botanist, herbalist, physician and astrologer who for the first time wrote an English translation of Latin descriptions by the College of Physicians of various plants and their medical uses, making herbal remedies much more accessible. In 1740, John Hill, a renowned XVIIIth century writer, botanist and herbalist, wrote that “the habitual use of [wood betony] will cure the most inveterate head-achs”.
Despite strong evidence of traditional use, the use of wood betony for migraines is still under-researched. However, a 2019 double-blind randomised clinical trial demonstrated the analgesic effect of wood betony in migraine sufferers: pain intensity decreased significantly more quickly for patients taking wood betony as a tea compared to those taking placebo.
Wood betony is a key ingredient in our Headease Tea and in our Headease Balm.
A 2015 study of the analgesic effects of rosemary essential oil supports its use to manage pain, and suggests a therapeutic potential for the essential oil in combination with analgesic drugs.
Another 2015 systematic review states that rosemary essential oil has anti-inflammatory and pain-relieving properties. McIntyre (2019) recommends the use of diluted rosemary essential oil onto the skin for headaches.
Rosemary is a key ingredient in our Headease Tea and in our Headease Balm.
A 2012 placebo-controlled clinical trial showed a significant reduction of migraine headache severity following inhalation of lavender essential oil. In 2016, another trial conducted over three months showed similar results, not only in the severity of migraine incidents but also in their frequency.
Linalool and linalyl acetate — two components of lavender essential oil with sedative actions — have been shown to have significant absorbing properties from skin application.
Lavender is a key ingredient in our Headease Tea and in our Headease Balm.
Another herb that is commonly used as a preventative against migraines is feverfew. Feverfew has not been included in these products because it may interact with some conventional medication prescribed for migraines, which means it is advisable to have a consultation with a medical herbalist before taking it, so that they can carefully consider any potential interactions and contra-indications. Feverfew can be used as a tea, a tincture, or even just by eating the leaves: eating one to two fresh feverfew leaves per day can be a great preventative against migraines. The leaves taste extremely bitter, so you may want to mix them with other foods. Feverfew inhibits the secretion of serotonin from platelet granules — this is thought to be the main way by which it works against migraines.
Maud Grieve stated in 1931 that wood betony was “once the sovereign remedy for all maladies of the head”. In 1653, Culpeper described it as being for “those that have continual pains in their heads, although it turn to phrensy”. In 1740, John Hill wrote that “the habitual use of [wood betony] will cure the most inveterate head-achs”.
Much more recently, in 2019 a double-blind randomised clinical trial demonstrated the analgesic effect of wood betony in migraine sufferers: pain intensity decreased significantly more quickly for patients taking wood betony as a tea compared to those taking placebo.
Wood betony is a key ingredient in our Headease Tea and in our Headease Balm.
Drinking a few cups of our Cocktail Recovery Tea can certainly help soothe a hangover, as it:
- Eases acidity and nausea, supports digestion, soothes the digestive tract
- Supports the body’s natural detoxification processes
- Gently stimulates circulation, supporting tissue oxygenation
- Helps to nourish and strengthen the nervous system, helping to alleviate stress and tension
- Promotes energy, endurance and resilience to stress.
- Chamomile: Chamomile is a classic remedy for upset stomachs and irritated guts. It contains bitter components which promote digestive function, relieves bloating and aid liver detoxification. As a mild sedative, the herb is also soothing and restorative to the nervous system.
- Ginger: A deliciously warming digestive stimulant, ginger enhances the secretion of digestive enzymes and addresses indigestion. It is excellent to relieve nausea and bloating. It is also a great circulatory tonic, which improves oxygenation of the tissues, warms up cold hands and feet and enhances vitality and clarity of mind.
- Meadowsweet: With a pleasant almond-like aroma, meadowsweet is traditionally used to soothe acid reflux. It is a rich source of vitamin C and of a wide range of important minerals including iron, calcium, magnesium and silica, which may need to be replenished after heavy alcohol consumption. It protects and heals the gut lining from irritation and inflammation. Meadowsweet is also a source of salicylic acid (a natural compound from which aspirin was synthesised), which is an effective remedy against headaches and other aches and pains.
- Oat straw: Nutritive, relaxing and strengthening to the nervous system, oat straw helps dissolve tension, fatigue or stress associated with the excesses of the night before. A mild sedative, oat straw also provides the nerves with essential nutrients and helps repair any damage. Oat straw also contains mucilage, which is soothing and healing to the digestive tract.
- Liquorice root: Liquorice gently supports digestion and soothes the stomach and digestive tract. It helps to relieve any nausea and indigestion and lowers acidity. It also supports the liver’s natural detoxification work and protects it from damage from toxins including alcohol. Liquorice is a strengthening tonic – by supporting the adrenal glands, it improves resistance to physical and mental stress and helps address fatigue.
- Schisandra berry: Also called “five flavour berry” due to its taste (salty, sour, bitter. sweet and umami), schisandra berry is an adaptogen – meaning it increases energy, endurance and resilience to stress. It helps bring balance where needed, soothing both body and mind. It is also an antioxidant, anti-inflammatory and contains significant amounts of vitamins C and E. Schisandra berry reduces stress levels and increases vitality and energy.
- Cinnamon: In addition to its sweet and warming taste, cinnamon is an invigorating circulatory stimulant, with natural anti-inflammatory and antioxidant benefits. It relieves tense and aching muscles and gently lifts fatigue.
- Siberian ginseng: Siberian ginseng is a famous natural energy booster. It improves mental and physical performance and helps to protect against the effects of stress. It has been used to increase energy and vitality for millenia. It improves digestion and absorption of nutrients, reduces LDL cholesterol and triglycerides, enhances immunity, protects the liver and regulates blood sugar levels. It increases blood flow to the brain and improves memory, concentration and mental stamina. With its powerful anti-fatigue effect, Siberian ginseng increases endurance and the ability of the mitochondria in the cells to produce energy.
- Marshmallow leaf: Marshmallow leaf is rich in a moistening substance called mucilage, which makes it incredibly soothing and very effective to cool irritation and inflammation. It is ideal to nourish and protect mucous membranes along the digestive, respiratory or urinary systems. It is great to soothe any acidity and heartburn.
If you are experiencing headaches associated with a hangover, you can also use our Headease Balm. It is made with a powerful blend of plants that are scientifically proven to provide effective relief from headaches and migraines. Peppermint and menthol crystals are deeply cooling. They alleviate pain, soothe congestion, and ease tension and inflammation in the forehead. Wood betony, lavender and chamomile bring additional circulation-boosting, anti-inflammatory, painkilling and uplifting properties. The botanicals included in this balm are easily absorbed by your skin and provide effective relief from headaches. The balm can simply be applied to the temples, forehead and neck.
Natural Health Tips & Guides
Most people, at some point in their life, have experienced the pulsing, throbbing, or pinching sensations that come with a headache. But did you know that not all headaches are created equal? From the persistent pressure of a tension headache to the debilitating pain of a migraine, our brain's way of ringing the alarm can vary significantly.
In this blog, we will be exploring:
- The different types of headaches: What sets apart a tension headache from a migraine? Learn to identify their distinct symptoms and underlying triggers.
- Nature's arsenal against headaches: Discover herbs that have stood the test of time in easing headaches and migraines, backed by modern science.
- The Zen Maitri’s Headease Collection: Dive into the magic of our Headease herbal tea, soothing balm, and pulse point essential oil roller, designed specifically for headache relief.
If you've ever felt held hostage by the pounding in your temples, or if you're simply curious about the wonders of natural health, read on…
The different types of headaches: What’s the difference between tension headaches and migraines?
In the vast spectrum of headaches, understanding their nuances is essential. The more accurately you can identify the type of headache you're experiencing, the better equipped you'll be to address it. Two of the most common culprits in this realm are tension headaches and migraines. Though sometimes used interchangeably in casual conversation, they are distinctly different both in symptoms and underlying causes.
Tension Headaches: Often described as a tight band around the forehead, or the back of the head and neck; or a constant dull ache on both sides of the head. Tension headaches, as the name suggests, are primarily associated with muscle tension, usually stemming from the neck or scalp. Tension headaches can come and go over time, and they typically last a few hours.
Symptoms:
- Dull, aching head pain, mild to moderate in intensity
- Sensation of tightness or pressure across the forehead or on the sides and back of the head
- Tenderness on the scalp, neck, and shoulder muscles
Triggers:
- Stress and anxiety
- Poor posture or jaw clenching
- Lack of sleep
- Eye strain
- Dehydration
Migraines: Migraines are intense, pounding and throbbing headaches, usually on one side of the head. They can be accompanied by a range of other symptoms. They are more severe than tension headaches and can last for hours to days. Their frequency varies from person to person, but they tend to happen at least monthly.
Symptoms:
- Intense throbbing or pulsing pain, typically on one side of the head
- Sensitivity to light, sound, and sometimes smells
- Nausea or vomiting
- Blurred vision or auras (visual disturbances such as flashing lights or zigzag patterns)
- Dizziness or lightheadedness
Triggers:
- Hormonal changes (e.g., menstruation)
- Specific foods or drinks (e.g., chocolate, cheese, wine)
- Weather changes
- Intense physical exertion
- Sensory stimuli (bright lights, loud sounds)
While tension headaches and migraines are the most commonly discussed, it's worth noting that there are other types of headaches as well, such as cluster headaches or sinus headaches. Each has its own unique set of symptoms and triggers.
Being able to distinguish between a tension headache and a migraine is crucial, not just for choosing the right way to manage them, but also for understanding your body better. By pinpointing the type and cause of the headache, you're one step closer to finding relief and, more importantly, possibly preventing future episodes.
While common, headaches can in some cases signal more complex underlying issues. While most are benign and manageable, it's crucial to stay informed about certain warning signs that could potentially indicate a more severe condition (Silberstein, 2023). It’s crucial to seek medical advice if your headache:
- Feels notably different from previous ones or shows a progressive worsening in either frequency or severity.
- Intensifies with actions like coughing, sneezing, bending over, or abrupt movements, hinting at possible increased intracranial pressure.
- Is accompanied by other neurological symptoms, such as changes in sensation or vision, sudden weakness, loss of coordination, seizures, difficulty speaking or understanding speech, or alterations in consciousness levels like drowsiness or confusion.
- Presents systemic symptoms like unexplained weight loss, fever, red eyes with halos seen around lights, or any unusual changes in blood pressure and pulse.
- Begins after age 50, or is accompanied by other symptoms such as a stiff neck, jaw pain when chewing, or temple tenderness.
Additionally, if you have any medical history of conditions like cancer, immunodeficiency disorders, or are on immunosuppressant medication, it's essential to be extra observant and discuss any headache patterns with your healthcare provider.
In any situation, when in doubt, it's always safer to consult. Provide your healthcare provider with comprehensive information, and ensure you prioritise your health by actively addressing any concerns. Remember, proactive steps in health often lead to better outcomes and peace of mind.
What Causes Headaches and Migraines?
Headaches have many triggers, and understanding them is the first step to prevention. Common causes include:
- Stress and tension
- Hormonal fluctuations
- Dehydration
- Poor posture or screen strain
- Digestive disturbances
- Sensory overload or environmental factors
Migraines are more complex, often linked to neurological sensitivity, hormone changes, and vascular responses. They can be accompanied by nausea, light sensitivity, and aura.
Herbal support can be effective because it helps address these underlying imbalances, rather than simply masking the pain.
Why Choose Natural Remedies for Headaches?
Herbal remedies work by gently supporting the nervous system, circulation, and stress response. They’re:
- 🌿 Non-habit forming
- 🌿 Free from synthetic chemicals
- 🌿 Supportive of whole-body balance
- 🌿 Safe for regular use
Instead of simply dulling the pain, herbal support helps calm overactive nerves, reduce vascular tension, and soothe emotional or hormonal triggers.
Natural vs. Conventional Headache Remedies: A Comparison
| Aspect | Zen Maitri HeadEase Products | Conventional Painkillers (e.g. paracetamol, ibuprofen, triptans) |
|---|---|---|
| Approach | Supports root causes (stress, circulation, digestion) | Blocks pain signals or constricts blood vessels |
| Ingredients | 100% natural herbs and oils | Synthetic chemicals |
| Onset of Action | Tea: gradual / Tincture & Roller: fast-acting | Fast-acting (30–60 min) |
| Side Effects | None reported – gentle and safe | Risk of stomach upset, rebound headaches, overuse |
| Dependency Risk | None – non-habit forming | Regular use may lead to over-reliance |
| Whole-Body Benefits | Yes – supports nervous system, digestion, circulation | No – symptom-focused only |
| Long-Term Use | Safe for regular use | Not advised for prolonged periods without medical supervision |
Soothing headaches & migraines with herbal medicine
From traditional practices to modern scientific studies, the therapeutic potential of herbs in alleviating and managing headaches and migraines is profoundly acknowledged. These botanical solutions can work in harmony with the body, addressing not just the pain, but the myriad causes and associated symptoms. Whether it's by supporting microvascular circulation, delivering analgesic effects, countering inflammation, mitigating nausea or calming the nervous system, herbs offer a holistic, gentle but effective approach that can be tailored to the individual's needs.
In this section we'll explore how and why certain herbs are commonly used in cases of headaches and migraines.
Cooling, minty relief: Peppermint (Mentha x piperita L.)
Peppermint has a long tradition of being used to relieve headaches. In the XIXth century, the King’s American Dispensatory (Felter and Lloyd, 1898) recommended using fresh, bruised peppermint for headache relief. Over a century later, the European Medicines Agency describes a “well-established use” of liquid or semi-solid peppermint preparations applied to the forehead and temples to relieve headache, attributing this effect to a “prolonged cold sensation” and analgesic effect on the skin (European Medicines Agency, 2019). Studies have found that applying peppermint essential oil locally (always in safe dilutions!) significantly increase blood flow of capillaries in the forehead and induce muscle relaxation, pain relief and mental relaxation, leading to significant improvements in headache intensity (Göbel et al., 1995; St Cyr et al., 2015).
The soothing duo of calming chamomiles: German chamomile (Matricaria chamomilla L.) and Roman chamomile (Chamaemelum nobile All.)
Both German and Roman chamomile are renowned for mood enhancement and anxiety relief. They have well-researched anti-inflammatory, antispasmodic, pain-killing and sedative properties (Mills and Bone, 2013; McIntyre, 2019). Clinical trials have shown their effectiveness in reducing anxiety and in alleviating pain in migraines (Amsterdam et al., 2009; Zargaran et al., 2018). Some of the active compounds that are responsible for these effects contained in the essential oils of both types of chamomile (such as the flavones apigenin, luteolin and apigenin 7-O-beta-glucoside) have been shown to not only be absorbed at the skin surface, but also to penetrate into deeper skin layers, contributing to their effectiveness in easing anxiety-related headaches and migraines (Babar et al., 2015; Merfort et al., 1994).
An ancient remedy for modern minds: Wood betony (Stachys officinalis Trevis.)
Wood betony has been revered for centuries for relieving pain, tension and stress, for enhancing circulation to the head (and thereby easing headaches) and for improving memory and concentration (McIntyre, 2019). It has traditionally been regarded as a solution for head-related ailments (Grieve, 1931; Culpeper, 1653/2019; Hill, 1740). For example, in 1653, English botanist and herbalist Nicholas Culpeper described it as being “those that have continual pains in their heads, although it turn to phrensy” (1653/2019). A recent clinical trial supported wood betony’s analgesic effects for migraines: pain intensity decreased significantly more quickly for patients taking wood betony as a tea compared to those taking placebo (Ashtiani et al., 2019).
Nature’s brain tonic: Rosemary (Salvia rosmarinus Schleid.)
Since ancient Egyptian times, rosemary has been valued as a “rejuvenating brain tonic” (McIntyre, 2019). In the world of literature, Shakespeare poignantly noted in Hamlet (1603) that rosemary is "for remembrance." It promotes blood circulation in the brain, helping reduce inflammation and tension, which is beneficial for migraines and headaches. Modern research has showcased the pain-killing and anti-inflammatory effects of rosemary and its potential for pain management in headaches and migraines (Raskovic et al., 2015; Babar et al., 2015).
The scented soother: Lavender (Lavandula angustifolia Mill.)
Lavender is well-known for lifting spirits and reducing tension, stress, and anxiety. Its application for stress-induced migraines is well-documented (McIntyre, 2019; Babar et al., 2015; Gladstar, 2014). Clinical trials have confirmed the benefits of lavender essential oil inhalation in reducing migraine severity and frequency (Sasannejad et al., 2012; Rafie et al., 2016).
Zen Maitri’s Headease Collection: Harnessing the power of medicinal herbs to soothe headaches
Headaches and migraines can be very debilitating, often impeding our ability to function optimally. Zen Maitri's Headease Collection has been meticulously crafted to offer natural, effective relief. Composed of a soothing balm, a calming herbal tea and an essential oil “pulse point” roller, this collection harnesses the power of the natural remedies described above and others.
Containing peppermint, menthol crystals (the main active constituent in peppermint), German and Roman chamomile, wood betony and lavender, gently infused in extra virgin olive oil and hardened with plant-based candelilla wax, our Headease Balm provides an instant cooling and soothing sensation. Simply massage it onto your temples, forehead, back of neck and between your shoulder blades when suffering from a headache.
For those who prefer a warm, calming drink, the Headease Tea with its blend of herbs is the perfect accompaniment, designed to increase blood flow to the head, reduce tension, and promote relaxation. It contains wood betony, peppermint, feverfew, vervain, spearmint and lemon balm.
Last but not least, for rapid relief on the go, the Headease Pulse Point is an easily portable solution. Infused with essential oils of peppermint, lavender, Roman chamomile and rosemary, it's an easy immediate remedy for headaches anytime, anywhere.
If you're seeking a more personalised approach, a consultation with one of our herbalists can lead to a bespoke prescription tailored to your unique symptoms and medical history. And remember – if you're concerned about your headaches or experience any of the warning signs highlighted in the first section, it's essential to consult a healthcare practitioner.
While headaches are common, they don't have to control your life. With the right combination of natural remedies, as well as mindfulness practices, and medical advice when needed, you can navigate the stormy seas of headaches and migraines with greater confidence and ease. Your health and well-being matter. By staying informed, listening to your body, and seeking both traditional and modern remedies when appropriate, you're taking charge of your health. It's a journey, and we're here to support you every step of the way.
References
Amsterdam, J. D., Li, Y., Soeller, I., Rockwell, K., Mao, J. J., Shults, J., (2009). A randomised, double-bind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalised anxiety disorder. Journal of Clinical Psychopharmacology, 29(4), 378-82. https://doi.org/10.1097/JCP.0b013e3181ac935c
Ashtiani, A. R., Jadidi, A., Hezave, A. K., Safarabadi, M., Pour, S. M. A., Ghassami, K., Mohammadbeigi, A. (2019). An analgesic effect of Stachys lavandulifolia in patients with migraine: A double-blind randomised clinical trial study. Advances in Human Biology, 9(1), 76-79. https://doi.org/10.4103/AIHB.AIHB_31_18
Babar, A., Al-Wabel, N. A., Saiba, S., Aftab, A.,Shah, A. K., Firoz, A. (2015). Essential oils used in aromatherapy: A systemic review. Asian Pacific Journal of Tropical Biomedicine, 5(8), 601-611. https://doi.org/10.1016/j.apjtb.2015.05.007
Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy (2nd ed.). Elsevier
European Medicines Agency (2019), European Union herbal monograph on Mentha x piperita L., aetheroleum. https://www.ema.europa.eu/en/documents/herbal-monograph/draft-european-union-herbal-monograph-mentha-x-piperita-l-aetheroleum-revision-1_en.pdf
Felter, H. W., & Lloyd, J. U. (1898). King’s American Dispensatory. https://www.henriettes-herb.com/eclectic/kings/index.html
Göbel, H., Schmidt,G., Dworschak, M., Stolze, H., Heuss, D., (1995). Essential plant oils and headache mechanisms. Phytomedicine, 2(2), 93-102. https://doi.org/10.1016/S0944-7113(11)80053-X
Grieve, M. (1931). A modern herbal: The medicinal, culinary, cosmetic and economic properties, cultivation and folk-lore of herbs, grasses, fungi, shrubs and trees with all their modern scientific uses. Harcourt, Brace & Company.
Gladstar, R. (2014). Herbs for natural beauty: Create your own herbal shampoos, cleansers, creams, bath blends, and more. Storey Publishing.
Hill, J. (1789). The useful family-herbal. A. Millar, W. Law, and R. Cater; Wilson and Spence. https://books.google.co.uk/books/about/The_Useful_Family_herbal.html
McIntyre, A. (2019). The complete herbal tutor: The definitive guide to the principles and practises of herbal medicine. Aeon Books.
Merfort, I., Heilmann, J,. Hagedorn-Leweke, U., Lippold, B. C., (1994), In vivo skin penetration studies of chamomile flavones. Pharmazie, 49(7), 509-11. https://doi.org/10.1055/s-2006-959881
Rafie, S., Namjoyan, F., Golfakhrabadi, F., Yousefbeyk, F., Hassanzadeh, A. (2016). Effect of lavender essential oil as a prophylactic therapy for migraine: A randomised controlled clinical trial. Journal of Herbal Medicine, 6(1), 18-23. https://doi.org/10.1016/j.hermed.2016.01.003
Raskovic, A., Milanovic, I., Pavlovic, N., Milijasevic, B., Ubavic, M., Mikov, M. (2015). Analgesic effects of rosemary essential oil and its interactions with codeine and paracetamol in mice. European Review for Medical and Pharmacological Sciences. 19(1), 165-172. https://www.europeanreview.org/wp/wp-content/uploads/165-172.pdf
Sasannejad, P., Saeedi, M., Shoeibi, Al, Gorji, A., Abbasi, M., Foroughipour, M. (2012). Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial. European Neurology, 67(5), 288-291. https://doi.org/10.1159/000335249
Shakespeare, W. (1603). Hamlet.
Silberstein, S. D. (2023). Approach to the patient with headache. MSD Manual Professional Version. https://www.msdmanuals.com/professional/neurologic-disorders/headache/approach-to-the-patient-with-headache
St Cyr, A., Chen, A., Bradley, K. C., Yuan, H., Silberstein, S. D., Young, W., B. (2015). Efficacy and tolerability of STOPAIN for a migraine attack. Frontiers in Neurology, 6(11). https://doi.org/10.3389/fneur.2015.00011
Zargaran, A., Borhani-Haghighi, A., Salehi-Marzijarani, M., Faridi, P., Daneshamouz, S., Azadi, A., et al. (2018). Evaluation of the effect of topical chamomile (Matricaria chamomilla L.) oleogel as pain relief in migraine without aura: a randomised, double-blind, placebo-controlled, crossover study. Neurological Sciences, 39(8), 1345-1353. https://doi.org/10.1007/s10072-018-3415-1
- Which herbs are good for sleep?
- What are the natural ways you can help yourself sleep?
- How can a medical herbalist assist you with sleep problems?
Herbal Medicine for Sleep
Thankfully, there are plenty of natural sedatives for sleep. These gentle but potent herbs work in harmony to bring on a wave of relaxation and tiredness. Trying herbal medicine for sleep is ideal if you suffer from anxiety, if you find it hard to get to sleep and stay asleep, or even if you have insomnia.
There are a number of herbs for relaxation and they work symbiotically to bring calm to your mind and body. That’s one of the perks of herbal medicine. You can take a bunch of herbs that complement each other at once, creating a powerful medicinal blend.
Next, we’re going to cover the best herbs for sleep that our medical herbalists combined to create Zen Maitri’s Night-Time range.
The Best Herbs for Sleep
Chamomile
The herb we all know and love, chamomile is gentle and soothing on your body and mind. It’s a potent natural sedative for sleep that’ll get you yawning before you know it.
Lavender
The undeniable sleep-inducer, even the scent of lavender is enough to produce calm. It’s a strong natural sedative with a beautiful, relaxing scent. In fact, a few sprays of our Sleep Better Pillow Mist on your pillow or on the soles of your feet will help you unwind.
Ashwagandha Root
This Ayurvedic staple is an adaptogen for sleep and works to improve its duration and quality. Studies have also shown it has a positive effect on anxiety and depression.
Skullcap
This flower with a helmet-like shape is a natural sedative for sleep, working to ease anxiety, stress, tension headaches and insomnia. It also helps relax your muscles, making it easier to get to sleep.
Passionflower
This pretty flower can reduce stress and restlessness. According to early studies, that’s because it increases the level of GABA in your brain. GABA reduces brain activity which in turn can minimise anxiety and restore calm. A trial by Phytotherapy Research showed that it can also improve sleep quality. On top of all that, it minimises muscle spasms that can interfere with peaceful sleep. Passionflower is a natural sedative that may help adults manage mild sleep irregularities.
Lemon Balm
Lemon balm is a lemon-scented herb that belongs to the same family as mint. It works to decrease anxiety and stress and boost your mood. A 2004 study found that lemon balm eased the effects of lab-induced psychological stress, bringing a sense of calm to trial subjects.
Peppermint
Have you ever heard the phrase, the gut is the second brain? Your gut contains 80-90% of the serotonin in your body, so an unhappy gut often makes for an unhappy mind. Plus, if you’re uncomfortable it’s harder to sleep. Peppermint is a natural digestion aid that’s ideal for taking after dinner to reduce indigestion and bloating. It also works to ease muscle tension.
Wild Lettuce
Famous for pain-reducing properties that won it the name ‘opium lettuce’, wild lettuce will work to give you the deep sleep you deserve.
All of these herbs work very well on their own. But, in combination, they work even better. Their effects are enhanced when they’re taken together. Lucky for you, we have blended the herbs mentioned above and more into a full Sleep Support range. It includes a loose-leaf herbal tea blend, herbal supplements, a tincture and bath salts.
Natural Tips for Falling Asleep
Herbal medicine for sleep is powerful, but you should make sure there isn’t anything else that’s preventing you from sleeping, or sleeping well. Here are some of our tips:
- Be active: If you exercise regularly, you’ll sleep like a baby. And that’s any form of physical activity, because you’re burning energy that needs replenishing with some restorative rest! Get your 150 minutes a week of exercise and you might find that your stress and anxiety is reduced, also helping you nod off at night. BUT, avoid exercising right before bed because your brain will actually be too active to sleep well.
- Use Epsom salts before bed: Not only does soaking in the bath relax your muscles, but Epsom salts enhance that effect. Add 4 drops of Lavender essential oil and you’ll be asleep in no time (not in the bath, of course!) To save you hassle, our Night-Time bath salts contain Epsom Salts and some of the best herbs and essential oils for sleep.
- Eat dinner earlier: Eat dinner 2-3 hours before bed so your digestive system has time to get to work before you wind down.
- Avoid stimulants after 5pm: Drinking caffeine after 5pm will likely impact your ability to fall asleep. Ideally, avoid caffeine 5-6 hours before you go to bed.
- Optimise your sleep environment: Are you comfortable? Do you have a good mattress? Is the room too bright, or too hot? There are so many elements to a good night’s sleep, and you might find that an eye mask or a new mattress does the trick. Try to cool your room down if it’s too hot. 19 degrees Celsius or less is best for sleep.
- Create a night-time ritual: You could have a relaxing bath and then slip under the sheets to read a book until your eyes start closing. Or, you could journal before bed and drink a cup of herbal tea. Whatever you choose, allocate an hour or two that you go screen-free and unwind before bed.
- Make a regular sleep schedule and stick to it: Go to bed at the same time and wake up at the same time everyday. You’ll start to find that you naturally get sleepy at the time you’re scheduled to go to sleep. Voila! To ease yourself into your new sleep schedule, drink Deep Sleep herbal tea or take a Night-Time bath before bed.
- Try meditation: Meditating in the morning and evening works to lower your cortisol levels and improve your mood. If you don’t know where to start, apps like Headspace and Calm can be very helpful.
- Avoid alcohol before bed: Alcohol can leave you feeling drowsy and, in some cases, increase the speed at which you fall asleep. But ultimately it’s not a healthy solution. The drug interferes with sleep homeostasis, the body's sleep-regulating mechanism, and leads to poor quality sleep.
These changes, paired with herbal supplements for sleep, can be transformative.
Still Struggling With Sleep? Try a Health Consultation with a Medical Herbalist
If you’re suffering from insomnia or are concerned there might be an underlying health issue to your restlessness, it might be worth speaking to one of our medical herbalists. You can book a health consultation with our Medical Herbalists who will be able to support you.
A full consultation is ideal if you have systematic problems or long-term diseases as we’ll have time to get to the root of the problem. We can also support any issues with digestion, insomnia, stress, pms, aches and pains.
If you are unsure on what is best for you, you can book a free discovery call and our Herbalists will answer any of your questions.
As the long summer days come to an end, we’re faced with the hectic back-to-school and work period. Pending emails and to-do lists are growing, and you may have temporarily lost some of the habits that kept your days productive. But fear not! There are many herbs and oils that can help to nourish your nervous system and promote mental clarity, focus, memory and learning.
In this blog, we will be exploring some of the following questions:
- How can herbs help improve alertness, memory and concentration?
- What herbs help with focus for work and/or study?
- How can essential oils help create a peaceful and productive work/study environment?
Rosemary Promotes Memory and Alertness
Rosemary is a fantastic brain tonic. It improves blood flow to the brain, which also improves the flow of oxygen and nutrition to the tissues, and eases any inflammation and tension. This means that it is helpful to alleviate headaches but also to improve focus and concentration.
The herb has a long history of traditional use for these purposes, documented over the centuries in key herbal books such as M. Gerard’s herbal (1636) and Culpeper’s Complete Herbal (1653). In the 17th century, Culpeper said that it helps “all cold diseases of the head and brain, as the giddiness or swimmings therein, drowsiness or dullness of the mind and senses…”, adding that “it helps a weak memory, and quickens the senses''. In her A Modern Herbal (1931), Maud Grieve said that “the Ancients were well acquainted with the shrub, which had a reputation for strengthening the memory”, and she reports that Sir Thomas More described it as “the herb sacred to remembrance”, and Ophelia in Shakespeare’s Hamlet also said that “rosemary is for remembrance”.
Modern clinical trials have confirmed this long tradition. For example, a randomised clinical study showed that inhaling rosemary leaf oil for 3 minutes can lead to improved alertness, in this instance measured by a decrease in frontal alpha and beta power shown in electro-encephalographic recordings. Participants also reported feeling more relaxed and alert. They were faster at mathematical computations compared with baseline values.
You can drink rosemary as a herbal tea, as part of a tincture blend, or apply it topically to the skin (for instance an oil, balm, gel or cream in which fresh or dried rosemary has been infused, or one to which rosemary essential oil has been added). Zen Maitri’s Headease balm contains rosemary essential oil — it is one of its key ingredients that make it helpful to relieve headaches and improve concentration. Rosemary is for obvious reasons also one of the key ingredients in Zen Maitri’s Focus tea, tincture, supplements and essential oil diffuser blend.
Ginkgo Improve Cerebral Blood Flow and Aids Cognition
Ginkgo, also known as maidenhair tree is another plant that improves cerebral circulation and cognition. It can even be used for mild forms of dementia, including the early stages of Alzheimer’s disease.
The mechanisms by which ginkgo improves cognition are not entirely understood, but they are believed to be linked to the herb’s ability to improve blood circulation to the brain, to its antiinflammatory and antioxidant properties and to its effects on neurotransmitters. Many clinical studies have clearly shown that ginkgo can improve mental performance in healthy volunteers and geriatric patients where this was impaired.
Gingko is also a fascinating tree: it has survived unchanged for about 150 million years, from when dinosaurs walked the earth. It was described by Charles Darwin as a living fossil. It may have been saved from extinction by the Chinese, who revered the tree and planted it around temples. However, unlike rosemary, ginkgo does not seem to have a documented tradition of use for cognitive enhancement. This modern use is due to a scientific discovery just a few decades old. In the 1960s, a group of German scientists were investigating the effects of exotic herbs on blood circulation and found that ginkgo leaves were remarkably active. In the following years, extracts of ginkgo leaf became more widely used across Europe and beyond, and a body of scientific evidence supporting its use started to grow.
Ginkgo is one of the key ingredients of Zen Maitri’s Focus Tea, Focus Supplements and Focus Tincture.
Gotu kola Strengthens and Protects the Nervous System
Gotu kola or centella has been prized in traditional Ayurvedic medicine for millennia for a wide range of benefits. Its traditional uses include improving microcirculation, enhancing cognitive function and easing anxiety — and they are increasingly supported by modern scientific studies.
The herb’s neuroprotective activities were explored in experimental, in-vitro studies, with promising results that merit further clinical studies. It seems that gotu kola enhances the body’s own antioxidant protective mechanisms, thereby protecting the brain from any damage.
Other experimental studies suggest that gotu kola not only protects the brain from degeneration, but that it also helps the tissues to regenerate where damage may have occurred. In one study, a gotu kola extract was administered to rats for 18 days and led to quicker functional recovery and tissue regeneration compared to controls.
Gotu kola was also shown to have anxiolytic effects in several animal studies, suggesting that it can alleviate anxiety, which can be a key obstacle to concentration.
Gotu kola is one of the key ingredients of Zen Maitri’s Focus Tea, Focus Supplements and Focus Tincture.
Lavender Calms the Mind and Enhances Focus
If the reason why you are struggling to focus on work or study is that you are feeling stressed, it may be worth exploring how herbs that strengthen the nervous system (“nervines”) and herbs that help increase resilience to physical and emotional stress (“adaptogens”) can support you. There are many of those in Zen Maitri’s Balance collection — including a tea, a tincture and supplements.
A key nervine herb that is excellent for calming the mind and lifting the spirits is lavender. It is a great remedy for stress-related headaches and agitation, and taken in the evening, it can support sleep. It is also great to enhance focus and concentration when stress is getting in the way. You can take the dried flowers as part of a tea blend or infused in the bath (as in Zen Maitri’s Unwind bath salts), and/or use lavender essential oil in the bath, in a balm, a cream, or a body oil (it is one of the ingredients of Zen Maitri’s Headease balm to relieve headaches and migraines and Night Cream, for example). You can also diffuse the essential oil into your work space (if you work alone or have accommodating office neighbours!).
Developing the Right Work Environment with Support From Essential Oils
Creating the right environment to study and work is key to being comfortable and productive. If you are studying or working from home a lot of the time, it’s important to choose a quiet, relaxing, well-lit space, if possible with minimal interruptions. This can be a desk in your bedroom, a comfortable chair in the kitchen or if possible a separate room.
Wherever it is, make sure the space stays organised, and that all of the materials you need are easy to find. To bring an extra bit of herbal inspiration, we recommend diffusing some carefully-chosen essential oils to bring calm and harmony and boost your concentration. We’ve seen above how lavender can help, especially if stress is getting in the way — but there are a few other great options too. Rosemary essential oil, as mentioned above, is also brilliant to help improve circulation in the brain, promote concentration and memory retention — and it has an invigorating and warming scent. It is complemented in Zen Maitri’s Focus essential oil blend by two citrus essential oils: bergamot and grapefruit, that make it even more uplifting and energising.