Getting good sleep is key to a happy life. For some folks, adding a cup of herbal tea to their evening routine can help them have a restful night. Try adding these herbs to your garden this spring to craft your own bedtime teas. Visit DiscoverMagazine to find out how cbd helps you sleep.

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Chamomile

Chamomile has a long history of being used as a sleep aid. The cheery white and yellow flowers contain a compound called apigenin which is believed to promote relaxation and sleep. Chamomile has a distinct apple-like flavor and fragrance.

To make chamomile tea you’ll want to collect the flowers. It’s best to harvest them in the morning just after the dew has dried. Pinch off the stem just below the flowers.

Use your chamomile fresh or dry it for later. Dry the flowers in a dehydrator on low or spread them on a screen somewhere warm and dry. To make tea with dried flowers bring your water to a boil and then steep 2-3 teaspoons for 10 minutes. Use 4 teaspoons if the flowers are fresh.

Skullcap

This Native American herb has been used for centuries to promote sleep, calm the nerves, and treating anxiety and depression. It’s thought that skullcap’s sedative properties come from its ability to stimulate gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm nerves.

Skullcap is most effective when harvested in flower. Harvest the aerial parts of the plant, leaves, stem, and flowers. Dry in a dehydrator on a low setting or on a screen in a warm dry place.

To make skullcap tea, pour boiling water over 1 tablespoon of dry skullcap and let steep for 10 minutes. Start with one cup a day and increase of needed.

*Pregnant women and those suffering from liver disease should avoid taking skullcap.

Catnip

This member of the mint family isn’t just for felines! Catnip flowers and leaves contain the compound nepetalactone which has a mild sedative effect. It has been used to treat insomnia, anxiety, and headaches.

Like skullcap, it’s best to harvest catnip in flower. Clip the leaves and flowers and dry in a dehydrator on low or on a screen in a warm dry place.

Pour 1 cup of boiling water over 2 teaspoons of dried catnip and let steep for 10 minutes. Some people enjoy catnip tea best with a touch of lemon and honey.

Lavender

Lavender may be best known for its relaxing smell but it’s also a wonderful herbal tea. It’s commonly used to treat anxiety, stress headaches, depression, and insomnia. Some studies have shown that it boosts the production of dopamine, a hormone that helps you feel good.

To harvest, clip the lavender stems right after they begin to flower. Cut them about 2 inches above the woody base of the plant. Gather small bundles and hang upside down to dry.

You can make tea from fresh or dried lavender. Strip the buds from the stem by running your fingers down it. Boil about 1 cup of water and pour over 2 teaspoons of fresh lavender or 1/2 teaspoon of dry lavender.

Valerian

Some studies have shown valerian to be an effective tranquilizer and calmative. It has been used for centuries to help ease headaches, anxiety, and insomnia. Scientists think it works by increasing the levels of a chemical known as gamma-aminobutyric acid (GABA) in your body which helps you to relax.

Valerian has tall sprays of small white flowers but it’s actually the roots you want for tea. To keep this perennial growing for years to come you should wait at least 1 year before harvesting. Then, divide the large plants in fall taking half of the roots. Wash the roots thoroughly and chop them into 1/2 to 1-inch pieces. Dry in a dehydrator or on a screen somewhere warm and dry.

To make tea, steep 1 teaspoon of dried roots in about 1 cup of hot water for 10-15 minutes. It’s recommended to drink your tear about 1 hour before bedtime for best results.

*Valerian can interfere with other prescriptions. Consult your doctor.

St. John’s Wort

St. John’s Wort is believed to help with insomnia and depression. Scientists think it works by elevating the levels of the chemical serotonin in the brain. Serotonin helps balance your emotions and boost your mood.

Harvest the flowers and buds of St. John’s Wort when it’s in bloom. Dry them on low in a dehydrator or on a screen in a warm, dry place.

Tea can be made from fresh or dried St. John’s Wort. Steep 3 teaspoons of fresh flowers in about 1 cup of hot water for 4 minutes or steep 2 teaspoons of dried flowers in water for about 10 minutes.

Lemon Balm

A member of the mint family, lemon balm is thought to promote sleep by increasing the levels of gamma-aminobutyric acid (GABA) in your body, helping you relax. It has been used historically to relieve anxiety and insomnia.

Lemon balm is a hardy perennial that can be harvested for fresh use throughout the growing season. Cut and use the stems, leaves, and/or flowers. Dry lemon balm for later us by cutting stems off about 2/3 of the way down and tying them in bundles. Hang the bundles upside down in a warm, dry place. You can also lay them flat in a dehydrator to speed up the process.

To make tea, steep about 2 teaspoons of dried lemon balm or a loose handful of fresh lemon balm in about 1 cup of hot water for 10 minutes.

**We’re not doctors. Consult a physician before treating any ailment. Always start with a small dose of unfamiliar herbs to make sure you’re not allergic.**

You can find growing information for these herbs under the individual plant listings, just click the link on the plant’s name.

Try growing a few of these herbs this summer and making your own bedtime teas. Many of these herbs are great when blended. Let us know what your favorite tea mix includes!

Many of our readers have asked for more information on drought-tolerant, native perennials. Native perennials are ideal for providing nectar, pollen, seeds, and habitat for native butterflies, bees, and other insects and animals. They’re also a low-maintenance choice for your garden. Native varieties are well adapted to local soil and climatic conditions. They typically require less watering and fertilizing than other cultivated varieties. They’re also more tolerant of local pests and tend to withstand weed pressure well, making them perfect for busy gardeners. Here are a few of our favorites.

Rudbeckia

Often called Black-eyed Susans these charming yellow flowers are a hardy, drought-tolerant perennial. They self-seed readily and naturalize aggressively. Be sure to plant them in an area you don’t mind them expanding. Birds like goldfinches love the seeds.

Echinacea

Another awesome native perennial is echinacea. Once established they’re quite drought tolerant, hardy, and may self-seed. We carry four echinacea varieties, Echinacea augustifolia, Echinacea pallida, Echinacea paradox, and Echinacea purpea. All four varieties are medicinal and excellent in teas and tinctures. The roots, leaves, and flowers can all be used. Echinacea has immune boosting, antibacterial, and antiviral properties. Paradoxa is the only yellow variety. Note that every variety but purpea needs cold stratification to germinate. 

Echinacea is also attractive to native wildlife. Pollinators love Echinacea and some songbirds species enjoy the seeds in the late summer and fall. Leaving the dead flowers standing can help encourage birds to visit.

Bergamot (Monarda)

Also called Bee Balm, this is another useful flower to have growing on your property. Hummingbirds, butterflies, and bees love bee balm. We carry two varieties, Lemon Bergamot and Wild Bergamot. Lemon Bergamot leaves are great for flavoring meat or fish. Both varieties make delicious tea and have medicinal properties. Several Native American tribes used bergamot as a carminative.

Butterfly Weed

Though it may take up to two years for this plant to become established from seed, it’s well worth the wait. These brilliant orange flowers will attract butterflies, bees, and birds to your garden throughout the growing season. Once established, butterfly weed is very drought-tolerant and will self-seed. They do best in well-drained soil with full sun. For best results, sow in the fall. 

Daylillies

Daylillies are super easy to grow and quite hardy. The orange daylilly is a native species and can store water in its roots. While you can purchase bulbs, Day Lillies spread readily and are pretty easy to find for free. Try asking a friend or connecting with a local gardening group. Additionally, the flowers, flower buds, young stalks, and root tubers are all edible. 

Yarrow

Another great medicinal flower, yarrow is another plant that’s easy to find for free. You’ll often find plants growing in hayfields that can be easily transplanted (always get permission of course). Yarrow’s latin name Achillea millefolium comes from it’s historic usage. Yarrow has been shown to staunch blood flow and was reportedly used by the legendary figure Achilles to treat battle wounds. Yarrow also helps attract beneficial insects and pollinators and many permaculturalists consider it a “dynamic accumulator,” meaning that it brings nutrients from to in the soil to the surface for other plants to access.

Other tips for making your garden drought-tolerant:

• use natural mulch like straw, wood chips, or leaves whenever possible
• plant cover crops which add organic matter and keep the soil cool and moist
• add organic matter like compost to your soil so that it holds water well
• utilize gray-water from sinks and showers if possible
• create permanent beds and paths and don’t water paths
• when you need to water use drip irrigation and/or water in the early morning or evening to avoid evaporation

Compost is one of the best soil amendments you can use. It enriches the soil and adds structure and beneficial fungi and bacteria. Having healthy soil increases your plants pest and disease resistance and makes your garden more productive. Making your own compost at home is a simple way to save money on garden supplies. It’s also good for the environment, keeping tons of food waste out of landfills each year.

Selecting a Compost Bin

To get started you’ll need a compost bin. Many farms just have large compost piles but this may not be the best option if you live in a neighborhood or have pets that will dig through your compost.

Tumblers

Some folks opt to purchase compost tumblers. These are basically barrels on a stand that allow you to turn your compost without manually doing it with a pitchfork. The down side of these is that they can be pricey and hold a limited amount. They’re great if you’re just adding food scraps but if you have access to a lot of material or keep chickens or other livestock they fill up quickly.

Bins

Compost bins can be purchased or are easy to DIY. Pallets are commonly used to create simple bins. Just remember if your bin is closed on all four sides, it’s best if you can easily remove a side so you can turn your compost. You may also want to consider adding a lid to your bin. This can help keep your compost from getting too dry or too wet.

Multi-Bin Systems

If you opt to build your own bin you might want to consider actually making two or three. That way when your compost in the first bin begins breaking down you can stop adding new material to it and add it to the next bin. This way you have compost in various stages.

Acceptable Materials

Basically there are two categories of materials that you’ll add to your compost bin. These include “brown” or carbon-rich materials and “green” or nitrogen-rich materials.

A basic rule of thumb is that you want to add these brown and green materials in a 1:1 ratio. If your pile is too dry and not breaking down, add more green materials. If you’re pile is too wet, slimy, and smelly add more brown materials.

Brown

• Fallen leaves
• Wood chips, shavings, or sawdust
• Corn stalks
• Pine needles (can make your compost more acidic)
• Shredded paper (avoid glossy material like magazines)
• Straw
• Hay
• Nut shells
• Paper towels (unless they have cleaning chemicals on them)
• Brown cardboard
• Wood ash

Green

• Grass clippings
• Coffee grounds
• Vegetable scraps
• Fruit scraps
• Animal manure (avoid dog and cat)
• Weeds
• Eggs shells
• Seaweed
• Plant clippings
• Tea and tea bags 

Things Not to Compost

There are a few things to avoid putting in your compost bin.

• Animal products
  Meat, fish, and dairy can cause odor problems and attract pests. They should especially be avoided if you live in a neighborhood.
• Fats and oils
  Like animal products, these will cause odor and may attract pests.
• Diseased or pest-ridden plants
  You don’t want to add these problems to your new healthy soil!
• Cat and dog poop
  These can contain parasites that can be passed to humans handling the compost.
• Sawdust from treated lumber
  It contains harmful chemicals.
• Coal and charcoal ash
  It can harm plants.
• Treated plant or yard waste.
  It can contain harmful pesticides and herbicides that could harm your plants and be unhealthy for you.

Maintaining Compost

Every few weeks you should turn your compost. For those without tumblers, this means flipping your compost pile over using a pitchfork or shovel. This helps aerate your compost and encourages microbes to continue breaking down material. It also means new material doesn’t just sit on top.

Your compost pile will decompose best if it’s moist but not wet. If it has been hot and dry in your area and your compost seems dry you can add a bit of water with your garden hose or watering can. However, if your area has been really rainy you may want to cover your compost if it isn’t in a closed bin.

If your compost has a lot of dry brown materials and isn’t breaking down it’s a good indicator that you need to add more green materials. If it’s slimy, smelly, and not breaking down well you should add more brown material.

Using Your Compost

You can use your compost for a variety of applications. The simplest thing is to spread it over your garden beds. Additionally it can be added to potting soil or homemade potting mix to give your plants a boost. It’s also great for making compost tea which can be used to water plants that need a bit of extra nutrients.