Adaptogens to help you rest and recover

When life feels like a constant juggling act - with deadlines, family demands, and a to-do list that never seems to shrink - your body and mind need space to rest and recover. Sleep, nutrition, and stress management are all cornerstones of recuperation and resilience. Still, when stress is a key disruptor of those vital 8 hours, sometimes you may need a little extra support - and that’s where adaptogens come in.

These powerful plant compounds have been used for centuries in traditional medicine, and today they’re gaining recognition for their role in helping the body adapt to stress, restore balance, and recover more effectively. Three stand out when it comes to relaxation and renewal: ashwagandha, lemon balm, and reishi.

I use these three often in my clinical practice. Let me explain why.

What exactly are adaptogens?

The term adaptogen refers to natural substances - usually herbs or mushrooms - that help the body adapt to physical, emotional, and environmental stressors. Rather than pushing the body in one direction, adaptogens promote homeostasis (biochemical balance within the body).

They do this by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, the communication pathway between your brain and adrenal glands, which controls how your body responds to stress. 

So basically, adaptogens act like a thermostat: turning stress responses up when your body needs to rally, and down when it needs to calm and repair.

Although I’m going to focus on three in this blog, other well-known adaptogens include Rhodiola rosea, ginseng, holy basil (tulsi), cordyceps, and schisandra. Each has its own unique profile, and although all share the common goal of supporting resilience and recovery, most individuals find they suit some better than others.

Ashwagandha: the calming root

Ashwagandha (Withania somnifera) is one of the most widely studied adaptogens. Used in Ayurvedic medicine for thousands of years, it’s best known for its calming, restorative effects.

Stress and anxiety - ashwagandha helps regulate cortisol, the primary stress hormone. High cortisol levels are linked with anxiety, poor sleep, and reduced recovery – so balancing this hormone can be transformative.
Sleep - ashwagandha may improve sleep quality and help reduce insomnia. It appears to support the body’s natural circadian rhythm, encouraging deeper and more restorative rest.

Energy and endurance - interestingly, while calming the nervous system, ashwagandha also supports stamina and endurance (useful if you’re feeling tired but wired).

Ashwagandha is typically taken in capsule, powder, or tincture form. It’s a gentle yet powerful way to signal to your nervous system that it’s ok to slow down and recharge.

Lemon balm: nature’s soothing herb

Lemon balm (Melissa officinalis) is a member of the mint family with a fresh, citrusy scent. Traditionally used as a calming tea, it has a long history in European herbal medicine as a tonic for the nervous system.

Rest - lemon balm contains compounds that interact with the brain’s GABA receptors, the same system that promotes calmness and reduces over-excitability. This makes it particularly helpful if stress leaves you feeling restless or on edge.
Sleep - studies suggest lemon balm can reduce insomnia, particularly when paired with other calming herbs such as valerian. It helps quiet a racing mind, making it easier to fall and stay asleep.
Digestive support - stress often shows up in the gut, and lemon balm has carminative properties that ease digestive discomfort, bloating, and tension.

Lemon balm can be enjoyed as a tea, tincture, or capsule, and is gentle enough to use regularly. A cup of lemon balm tea in the evening can become a simple ritual that signals your body to wind down.

Reishi: the immune-supporting mushroom

Reishi (Ganoderma lucidum) has been treasured in Chinese medicine for centuries. While many adaptogens focus on stress and energy, reishi’s unique strength lies in its dual role: supporting both rest and immune health.

Immune balance - reishi contains beta-glucans and triterpenes, compounds that modulate immune activity. Rather than simply stimulating immunity, reishi helps balance it, enhancing defence when you’re under threat, and calming overactive responses (can be helpful in allergies or autoimmunity).
Sleep - reishi has mild sedative properties and is often used to promote deeper sleep. It supports the parasympathetic “rest and digest” state, allowing your body to prioritise repair.
Stress recovery - by helping to reduce inflammation and oxidative stress, reishi helps buffer the impact of chronic stress on cells and tissues.

You’ll usually find reishi as a powder or capsule, sometimes blended into a mushroom coffee alternative (I enjoy a Nootropics coffee). Taken consistently, it helps build a foundation of resilience for your immune and nervous system.

Adaptogens can be great, but remember…

Adaptogens are not magic bullets. They can’t replace the fundamentals of health (sleep, food, movement, rest), but when layered onto a positive lifestyle, they can be powerful allies.

If stress, low energy, or restless nights are familiar themes for you, herbs like ashwagandha, lemon balm, and reishi may provide just the support your body needs to restore balance. 

The beauty of adaptogens is their adaptability: sometimes you’ll need one, sometimes a combination, and sometimes none at all. Used thoughtfully, adaptogens become allies that help your body rest, recover, and thrive - exactly when it needs it most.

Natalie Louise Burrows, Nutritionist and Clinic Director at Integral Wellness