Some botanicals are effective in treating anxiety and/or insomnia. These botanicals or herbs have less harsch effects than anxiolytic medicines and those used to treat insomnia:

St. John’s wort (Hypericum perforatum): It increases levels of serotonin in the brain and normalizes the HPA-axis by reducing both inflammatory and oxidative stress (anxiolytic effect) (Almaradhan et al., 2012)

Ginkgo biloba: Acts like benzodiazepines, activates GABA pathways and reduces anxiety in patients with General Anxiety Disorder (GAD) (Almaradhan et al., 2012)

Ashwagandha (Withania somnifera): Reduces Anxiety and has anti-inflammatory and rejuvenating qualities (Almaradhan et al., 2012).

Kava kava: This is used as treatment against anxiety. Consists of six psychoactive kavalactones that bind to GABA- dopamine and opiate receptors and uncouple sodium potassium channels. Impulses to muscles are reduced, thus it is a muscle relaxant (Almaradhan et al., 2012).

Valerian (Valeriana officiaonalis): Valerian root components increase GABA synthesis and decrease GABA reuptake at synapses. It also activates glutamic acid decarboxylase. This enzyme is involved in GABA synthesis. The active Valerian root extract (valernic acid) also acts as a GABA agonist and binds to GABA receptors. These Valerian root extracts can reduce anxiety (Almaradhan et al., 2012). Valerian root may also help with onset of sleep and sleep maintenance (insomnia) (WebMD, 2020).

GABA: This neurotransmitter occurs naturally in herbs and plants. It is the main inhibitory neurotransmitter and reduces the excitability of a neural network, thus functioning as a brake on the neural circuitry during stress (Almaradhan et al., 2012)

Theanine: This amino acid is found in green tea. It crosses the blood-brain barrier and increases GABA and dopamine production. Thus theanine lowers anxiety (Almaradhan et al., 2012).

Hops, Lemon Balm, Skullcap, Passionflower and Chamomile: Extracts from these plants also reduce anxiety. Lemon balm increases synaptic GABA. Skullcap components are GABA receptor agonists (Almaradhan et al., 2012). Hops, lemon balm, passionflower and chamomile can also reduce symptoms of insomnia (WebMD, 2020).

Melatonin: This can have sedative-hypnotic effects. It improves sleep onset, duration and quality (Katzung, 2018:1143).

References

Almaradhan, E., Hanna, M.S., Goldstein, T.A., Avila, S.M. & Weeks, B.S.  2012.  Dietary and Botanical Anxiolytics.  Medical Science Monitor, 18(4).  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3560823/  Date of access: 4 Mar. 2021.

Katzung, B.G.  2018.  Basic & Clinical Pharmacology.  14th ed. New York: McGraw-Hill Education.

WebMD.  2020.  Alternative Treatments for Insomnia.  https://www.webmd.com/sleep-disorders/alternative-treatments-for-insomnia  Date of access: 4 Mar. 2021.