Anthroposophic Remedies for Sleep

by Daciana Iancu, MD initially published in Foundation for Health Creation Fall 2024 Newsletter (foundationforhealthcreation.org)

Why Sleep Matters More Than We Think

Sleep is often underrated in today’s busy world. With so many exciting things to do—work, play, movies, socializing, organizing—it’s tempting to stay up late. The invention of electricity has made it even easier to extend our days long into the night.

Modern media lets us live many lifetimes in one, filling our evenings with endless possibilities. When life is exciting, we want to stay up late to experience more of it. When life is stressful, we often stay up late to catch up, hoping to relieve stress by getting more done.

But why is sleep so important?

The Spiritual and Physical Benefits of Sleep

Rudolf Steiner, founder of Anthroposophic Medicine, described sleep as a time when our spiritual side lifts off and returns “home” to commune with spiritual beings. This process refreshes and regenerates us, much like a college student returning home for a break, receiving care and nourishment before heading back to school.

While our spiritual side is being refreshed, our physical body also gets to rest. Without the constant push of our spirit, the body can truly relax and recover. During sleep, a part of our spirit remains and works deeply within our body, supporting healing and regeneration.

In short, sleep benefits both our spiritual and physical selves.

Common Sleep Challenges

Many people struggle with sleep. Some can’t fall asleep, while others wake up in the middle of the night.

• Difficulty falling asleep: Often caused by feeling “wired and tired”—wanting to sleep, but unable to let go.
• Waking up at night: Especially common between 3–4 am, which can be related to the body’s natural rhythms.

Healthy Sleep Habits

To improve sleep, try these healthy habits:

• Go to bed at the same time every night.
• Avoid blue light from screens in the evening (or wear blue light blocking glasses).
• Be physically active during the day.
• Limit caffeine after noon.
• Take a warm bath before bed.

However, good sleep starts as soon as you wake up. Being fully awake and present during the day helps you let go and fall asleep at night. Morning light and outdoor exercise are especially effective. Engage in activities that excite you and make you feel alive.

Evening Wind-Down Routine

Begin winding down early in the evening—not just right before bed:

• Avoid news or stimulating entertainment.
• Skip excitable conversations late at night.
• Drink calming tea or take relaxing herbs a few hours before bedtime.

Helpful herbs and supplements:

• Valerian
• Passion flower
• Lemon balm
• Poppy
• Hops
• Chamomile

You can find these in teas or as tinctures from herbal shops.

Relaxing bedtime rituals:

• Take a warm bath with Epsom salts, lavender, or chamomile.
• Do gentle stretching exercises.
• Rub Aurum Lavender Rose Cream on your chest.

Anthroposophic Remedies for Sleep

Anthroposophic remedies that may help with sleep include:

• Avena Valeriana pellets
• Avena Sativa
• Bryophyllum conchae (especially helpful for night sweats)
• Magnesium supplements (such as magnesium malate; avoid if it causes diarrhea)

If you tend to be excitable during the day and have cold feet at night, try Rose Copper ointment on your calves and feet, or use a hot water bottle to keep your feet warm.

Waking Up in the Middle of the Night

If you wake up between 3–4 am, your body may need more support for its regenerative functions. In Anthroposophic Medicine, this is considered the “liver time,” when your body builds proteins and regenerates cells.

• Avoid alcohol and Tylenol, which can stress the liver.
• Consider Hepatodoron or Fragaria Vitis at bedtime to support this process.

Therapeutic Body Treatments

Anthroposophic Medicine also offers body treatments that support sleep:

• Rhythmical massage and Einreibung: Gentle, massage-like treatments performed by trained therapists or nurses.
• Therapeutic Eurythmy: A movement therapy using the sounds of language to restore balance.

Final Thoughts

A good night’s sleep is essential for health and wellbeing. Anthroposophic remedies and therapies offer many ways to help you achieve restful, restorative sleep. For personalized guidance, it’s best to consult with an Anthroposophic physician to find the remedies and approaches that are right for you.