Last Updated on October 31, 2024 by Nico
There are many DIY tinctures that can help improve your sleep and help you get more rest. Here are 6 simple herbal tinctures for sleep that you can make at home.
If you’re struggling with short-term insomnia, being awake in the middle of the night, or restless sleep in general, there are a range of herbs and other plants that could be helpful to you. Herbal remedies are a more gentle option than prescription sleeping medication and can give you a better sleep at night and improve the overall health of your body.
What you need
You only need a few tools, and these tinctures all call for the same tools and supplies. Here’s what you’ll need.
Tools
An airtight container with a plastic lid – I use a glass mason jar with parchment paper between the metal lid and tincture or extraction to prevent the alcohol from corroding the metal.
Small amber glass bottles with dropper tops – I use these ones
A fine mesh strainer, cheesecloth, or coffee filter
A small funnel
A knife or mortar and pestle – for chopping up the plant material
Supplies
Fresh or dried plant material
80-proof vodka (or 40% alcohol) – If you want to avoid using alcohol you can swap it out for food-grade glycerin or raw apple cider vinegar. I buy this vinegar in bulk.
For complete measurements, see the more detailed blog posts linked below.
How to consume the tinctures
All of these tinctures can be taken directly or diluted. To take them directly, add the dosage under your tongue. Hold it there for 30 seconds and then swallow. To dilute them, add the dosage to a glass of water or a cup of herbal tea.
6 simple DIY herbal tinctures for sleep
Valerian Root Tincture
Valerian root (valeriana officinalis) is one of the most commonly used herbs for sleep and is considered a natural sleep aid. It can help improve sleep quality and shorten the time it takes to fall asleep.
How to make it (you can read more detailed instructions here).
Fill your glass jar ⅓ of the way full.
Cover the root in alcohol and add a lid.
Shake the jar to submerge everything in alcohol fully.
Add a label and date so you don’t forget what it is.
Leave it sit in a cool, dark place for 6-8 weeks. Try to remember to shake the jar every few days to keep everything submerged in the alcohol.
Strain it off using a cheesecloth or a fine mesh strainer.
Add the herbal tincture into a small glass dropper bottle. Make sure to label and date the final tincture as well!
How much valerian root tincture to take?
I like to take one dropper full before bed by diluting it in warm water. If I wake up in the middle of the night, I tend to take another dropper full directly under my tongue.
How long does valerian root tincture last?
Tinctures made with alcohol like this one last a long time if stored in a cool, dark place. I like to use my alcohol-based tinctures within 2 years of making them, but they do tend to last longer.
Chamomile Tincture
Chamomile (matricaria recutita) flowers help to promote relaxation and sleep. This tincture can help to relax your mind and body, making it easier to fall asleep.
How to make it (you can read more detailed instructions here).
Sanitise your glass jar, lid, and amber glass dropper bottle.
If you’re using fresh herbs, fill a glass jar ¾ of the way full. If you’re using dried flowers, fill the glass jar ⅓ of the way full to leave room for the flowers to absorb the alcohol.
Submerge the plant material in alcohol.
Add a lid to the jar and shake it to ensure everything is covered in alcohol.
Set the jar in a cool, dark place for 6-8 weeks. Shake the jar 3-4 times a week to make sure everything remains covered in alcohol.
After 6-8 weeks, use cheesecloth, a fine mesh strainer, or a coffee filter to strain off the tincture.
Use a funnel to pour the tincture into an amber glass bottle.
Date and label the finished tincture so you remember what it is and when you made it.
Store it in a cool, dark place away from direct sunlight.
How long does chamomile tincture last?
As long as the plant material is removed from the final tincture and it’s stored away from direct sunlight and in a cool place, it should last for years.
How much to take?
I like to take 1-3 droppers per day or about 1 teaspoon before bed to help with sleep.
Passionflower Tincture
Passionflower (passiflora incarnata) is used to treat anxiety and insomnia. It helps to calm the mind, promoting a better night’s sleep.
How to make it (you can read more detailed instructions here).
Fill your glass jar ⅓ of the way full.
Use a knife or mortar and pestle to chop up the flowers. Cover them in alcohol and add a lid.
Shake the jar to submerge everything in alcohol fully.
Add a label and date so you don’t forget what it is.
Leave it sit in a cool, dark place for 6-8 weeks. Try to remember to shake the jar every few days to keep everything submerged in the alcohol.
Strain it off using a cheesecloth or a fine mesh strainer. You can strain it off a few times to completely remove debris.
Add the tincture into a small glass dropper bottle. Make sure to label and date the final tincture as well!
How much passionflower tincture to take?
You can take 1-3 dropper fulls 1-3 times per day.
How long does passionflower tincture last?
Like most alcohol-based tinctures, this tincture will last 1-3 years if stored properly.
Lemon Balm Tincture
Lemon balm (melissa officinalis) is a member of the mint family and is used to reduce stress and anxiety, promote sleep, and calm the nervous system.
How to make it (you can read more detailed instructions here).
Remove the fresh leaves from the stems. Fully wash the leaves and allow them to dry. Sanitise the glass jar and lid.
Chop up the leaves to maximise the surface area that is exposed to the alcohol.
Add enough fresh herbs to fill the jar ¾ of the way full. If you are using dried lemon balm, fill the jar ⅓ of the way full. This will ensure there’s enough space for the leaves to expand as they absorb the alcohol.
Fully submerge the lemon balm in alcohol.
Add a lid to the jar and tighten.
Leave the jar to sit in a cool, dark place away from direct sunlight for 6-8 weeks. If you remember to, give the jar a shake every few days to ensure the leaves remain fully covered in alcohol.
After 6-8 weeks, strain off the lemon balm using cheesecloth or a fine mesh strainer. Make sure to fully remove all of the plant material to prevent the tincture from going bad. It’s easier to fully strain off dry lemon balm by using cheesecloth (or a coffee filter).
Use a small funnel to pour the remaining liquid into the amber glass dropper bottle.
Make sure to date and label your bottle so you know what it is! Store the tincture cool, dark place, away from direct sunlight.
How long does lemon balm tincture last?
This tincture will last about 2-3 years if stored in a dark, cool place. Make sure to strain off all of the plant material from the tincture before bottling it. If you don’t the tincture will expire more quickly.
How much lemon balm tincture to take?
The most common dosage is ½ – 1 teaspoon once or twice a day. This is about 30-60 drops from a dropper bottle.
Holy Basil (Tulsi) Tincture
Holy basil, or tulsi (ocimum tenuiflorum), is an adaptogen that can help reduce stress and promote a sense of calm, which can aid in sleep.
How to make it (you can read more detailed instructions here).
Fully wash the fresh basil leaves and pat them dry.
Use a knife to chop the leaves into small pieces to maximise the surface area of the plant exposed to the alcohol.
Add the fresh or dried basil to a sanitised clean glass jar. If using fresh leaves, fill the jar ¾ full and if you’re using dried leaves fill the jar ⅓ of the way full.
Submerge the plant material in alcohol and make sure it’s completely covered.
Add the lid and shake the jar to ensure all of the leaves are covered by alcohol.
Leave the jar in a cool, dark place away from direct sunlight for 6-8 weeks.
Aim to shake the jar 3-4 times a week to keep everything covered in alcohol.
After 6-8 weeks, use a fine mesh strainer or cheesecloth to strain off the tincture.
Use a funnel to add the tincture to an amber glass dropper bottle.
Add the date and label the tincture to make sure you don’t forget what it is.
How much basil tincture to take?
I like to take 1 dropper full per day and increase the dosage to 2 to 3 times per day during cold or flu season.
How long does basil tincture last?
Like many homemade alcohol-based herbal products, this tincture has a long shelf life if stored away from direct sunlight. I like to use the tincture within 1-2 years.
St. John’s Wort Tincture
St. John’s Wort (hypericum perforatum) tincture can help to reduce symptoms of depression, aid in getting a better night of sleep, and even help with pain relief.
How to make it (you can read more detailed instructions here).
Fully sanitise your glass jar and lid.
If you’re using fresh flowers, rinse them and pat them dry.
Use a knife or mortar and pestle to chop up the flowers.
Add the flowers to a glass jar. If you’re using fresh flowers, fill the jar ¾ of the way full. If you’re using dried plant material, fill the jar about ⅓ of the way full, to leave room for the alcohol to be absorbed.
Cover the flowers in alcohol completely. Add the lid and shake the jar.
Leave it sit in a cool, dark place for 6-8 weeks. Aim to shake the jar 3-4 times a week to keep everything remains covered in alcohol.
After 6-8 weeks, use cheesecloth, a fine mesh strainer, or a coffee filter to strain off the tincture.
Add the tincture to an amber glass bottle. Date and label the finished tincture so you remember what it is and when you made it.
How much St. John’s wort tincture to take?
I like to take roughly 1 teaspoon per day 2-3 times a day to support my mood during the colder months. You can start by taking a small amount and work your way up.
How long does St. John’s wort tincture last?
Like many homemade alcohol-based herbal tinctures, this tincture has a long shelf life if stored away from direct sunlight. I like to use the tincture within 1-2 years.
Disclaimer – I’m not a medical professional and do not intend to offer medical or health advice in any content I create. I share this information for educational purposes and, as always, get your doctor’s advice or the advice of your health care provider before trying a new herbal remedy. There are always possible unintended consequences of trying a new herbal remedy such as an allergic reaction or unexpected side effects like interactions with prescription medications.
What to read next
How To Make St. John’s Wort Tincture (Herbal Medicine)
How To Make Lemon Balm Tincture (Soothing Recipe)
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I am so glad I came across you, I have learned so much. Thank you
I’m a new bee to this world of healing herbs. Wish I could meet you in person but just know I’m sure like many I appreciate your knowledge and thank you for sharing.