Herbs don’t have to feel intimidating or overly complicated. In fact, many of the most helpful ones are probably already in your kitchen or garden. Families have been turning to herbs for centuries to support rest, digestion, focus, and everyday comfort. Today, more and more people are rediscovering these traditional remedies as simple, natural tools for wellness. 

Here are five simple herbs to explore and easy ways you can start using them.

1. Chamomile

Chamomile (Matricaria recutita) is one of the gentlest herbs out there, making it a popular choice for both kids and adults. A cup of chamomile tea before bed can help calm a busy mind and support more restful sleep. Research also shows it may help ease occasional anxiety and improve overall sleep quality1,2,3,4.

2. Peppermint

Peppermint (Mentha ×piperita) is refreshing and soothing at the same time. A cup of peppermint tea after dinner can help settle digestion, while the scent alone feels energizing. Studies have found peppermint oil can be especially helpful for people with digestive discomfort, like bloating or occasional abdominal pain5,6. Just a note: If you deal with reflux, peppermint may not be the best fit⁷.

3. Lavender

Lavender (Lavandula angustifolia) is most often associated with relaxation. A sachet tucked under your pillow, a few drops in a diffuser, or even just brushing your hands through a lavender plant can help set the tone for winding down in the evening. While formal studies are limited, lavender has been used for generations to support relaxation and maintain healthy skin.

4. Ginger

Ginger (Zingiber officinale) is a familiar kitchen staple with a warming, spicy kick. Fresh ginger tea with honey and lemon is a classic for seasonal comfort, and ginger has long been used to support digestion. There’s also evidence that it can help ease occasional nausea, especially during pregnancy8,9.

5. Rosemary

Rosemary (Rosmarinus officinalis) isn’t just for cooking; it’s been connected with memory and focus since ancient times. The scent alone feels uplifting, and having a pot of rosemary in the kitchen is both practical and beautiful. Early research suggests rosemary may have cognitive benefits, though more studies are needed¹⁰.

Everyday Ways to Start Using Herbs

• Swap your usual drink for a calming or digestive tea.
• Grow a pot or two of chamomile, peppermint, or rosemary on your windowsill.
• Add herbs to routines you already have, like sprinkling rosemary on roasted vegetables or ginger in a smoothie.
• Start small and pay attention to how each herb feels for you.

Want to Learn More?

 If you’re curious about how to bring herbs into everyday life with confidence, the Nature’s Remedies Community Certificate at ACHS gives you hands-on training in herbs, aromatherapy, and nutrition. It’s designed for people who want practical skills they can use to support their family and community.

Notice: This program is not available for enrollment by Oregon residents at this time. ACHS anticipates an update in Fall 2025. For more information, please contact the ACHS Admissions team at [email protected]. This program is not eligible for Title IV Federal Financial Aid.

Sources

1. Amsterdam, J.D., et al. The Effect of Oral Chamomile on Anxiety: A Systematic Review of Clinical Trials. PMC11109927
2. Amsterdam, J.D., et al. Long-term Use of Chamomile for Anxiety Disorder: A Randomized Controlled Trial. PubMed 27622879
3. Chang, S.M., et al. Effects of Chamomile on Sleep Quality: A Systematic Review and Meta-analysis of RCTs. Psychiatry Investigation
4. Sleep Foundation. Does Chamomile Tea Make You Sleep? sleepfoundation.org
5. Weerts, Z.Z.R.M., et al. Efficacy and Safety of Peppermint Oil in IBS: Randomized Controlled Trial. PubMed 31470006
6. Chen, J., et al. Peppermint Oil for IBS: Systematic Review and Meta-analysis of RCTs. PubMed 35942669
7. Verywell Health. Peppermint Oil for IBS. verywellhealth.com
8. NCCIH. Ginger: What You Need to Know. nccih.nih.gov
9. Thomson, M., et al. The Effectiveness of Ginger in the Prevention of Nausea and Vomiting During Pregnancy. PubMed 22072445
10. Moss, M., et al. Aromas of Rosemary and Lavender Essential Oils Differentially Affect Cognition and Mood in Healthy Adults. PubMed 12690999

This content is for educational purposes only and is not intended to be medical advice. Always use herbs and essential oils with caution and keep out of reach of children. Use particular caution when pregnant or nursing. Always check contraindications and think safety first! The statements herein have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent disease.