Sleep is foundational to everything we care about: mental clarity, emotional resilience, immune function, and our ability to show up in the world. Yet so many of us struggle with it.
In this episode, we sit down with Dr. Orna Izakson, a licensed naturopathic physician and registered herbalist practicing in Oregon and Alaska, for an honest conversation about what actually works for insomnia, mental health, and nervous system support.
Dr. Orna brings a unique lens to healthcare. As a former environmental journalist who covered forest ecosystems in the Pacific Northwest, she understands how complex systems work, whether in nature or within the human body. That perspective shapes how she approaches patient care: looking at the whole picture, honoring what's interconnected, and recognizing that real healing often looks simpler than we expect.
CBT-I: The First-Line Treatment for Chronic Insomnia
If you've struggled with chronic insomnia, you've probably tried everything: melatonin, magnesium, sleep hygiene rituals, herbal teas. But there's one approach you may not have heard of that's considered the gold standard: Cognitive Behavioral Therapy for Insomnia (CBT-I).
As Dr. Orna explains, CBT-I addresses the root of chronic sleeplessness by retraining your relationship with sleep itself. When insomnia becomes entrenched, many people develop fear around bedtime. That anxiety perpetuates the cycle. CBT-I breaks those associations and helps restore sleep as a natural, automatic process.
This doesn't mean herbs don't have a place. They absolutely do. But understanding when to use behavioral approaches versus herbal support makes all the difference.
Herbs for Sleep and Nervous System Support
Dr. Orna shares the herbs she reaches for most often in her practice, along with the nuances that make them work.
Skullcap is one of her go-to nervine restoratives. It's gentle enough for children yet strong enough to support seizure disorders. In her practice, she's found skullcap tea is more sedating than tincture, even though the compounds thought to create calming effects aren't water-soluble. It's a beautiful reminder that plants are more complex than science can fully explain.
Dr. Orna shares a powerful patient story about a woman with multiple traumatic brain injuries who was experiencing seizures multiple times daily despite being on maximum pharmaceutical doses. Through primarily skullcap (along with dietary and supplement support), this patient dramatically reduced her seizures and even began lowering her medications. Eventually, she started growing her own skullcap to make her medicine.
Passion Flower is another herb Dr. Orna uses frequently for sleep support, especially when someone needs something stronger but doesn't want to feel groggy the next day. She's found it effective for patients with more entrenched sleep issues.
Valerian works beautifully for some people, but Dr. Orna notes that about 10% (possibly more) experience paradoxical reactions, feeling wired and restless instead of calm. Dr. Orna is one of those people. If valerian has never worked for you, you're not alone, and there are other options.
Mental Health and the Medicine of Joy
When asked how to support mental health during difficult times, Dr. Orna's answer is both simple and profound: look for joy.
Not in a dismissive way, but as an intentional practice of noticing micro-moments that remind your nervous system life isn't all doom and gloom. Whether it's sipping raindrops off pine needles, acknowledging something beautiful in your home, or smiling at a stranger until they smile back, these small acts are medicine.
She also emphasizes the foundational practices we've all heard but might undervalue: eating nourishing food, moving our bodies, sleeping well, and connecting with community. These aren't flippant recommendations. They're deeply powerful, research-backed interventions that change our capacity to navigate the world.
Detox Demystified: You Are Not Dirty
With New Year's resolutions come aggressive detox protocols, expensive powders, and dramatic cleanses. Dr. Orna offers a refreshing counter-narrative, rooted in wisdom from the late Dr. Mahalia Freed: "You are not dirty. You do not need to cleanse."
She's seen patients harmed by extreme detox protocols, including one woman who developed severe oozing eczema from a detox shake, requiring steroid treatment to resolve.
The approach Dr. Orna recommends? Simple, foundational practices done consistently: eating whole foods in a regular rhythm, moving your body, sleeping well, and when appropriate, gentle support with herbs like Milk Thistle.
Speaking of Milk Thistle, it's Dr. Orna's favorite Eclectic Herb product. Not everyone needs it, but for those who do, they need robust doses. Eclectic's freeze-dried Milk Thistle capsules deliver whole-seed medicine at effective doses without the premium price of standardized extracts. Dr. Orna keeps 12 bottles stocked in her clinic.
Hawthorn: The Herb for These Times
For years, Dr. Orna's go-to herb was lavender, especially during the pandemic. Now, her heart is drawn to Hawthorn.
In a world that often feels overwhelming, Hawthorn offers support for both our emotional and physical hearts. It's the herb of resilience, helping us navigate uncertainty with more capacity and grace.
A Lifelong Journey with Plants
Dr. Orna describes her introduction to herbalism as "just hanging out with smart people in the woods." She spent years going to the same party with plants but never knew their names until formal training. That relationship continues to feed her back, preventing the burnout so common in healthcare.
As she reminds us, quoting David Hoffman: herbalists don't burn out because we have this reciprocal relationship with the plants. The plants feed us back.
If you resonated with Dr. Orna's approach, you can find her on Instagram at @dr.orna or follow her stunning plant photography at @gardenmedicine.
Ready to experience the freeze-dried difference with Skullcap, Milk Thistle, or Hawthorn? Visit eclecticherb.com to explore our full range of organic, freeze-dried herbal capsules that preserve the whole plant without heat damage.
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*This is for educational purposes. These statements have not been evaluated by the FDA. All products mentioned are not intended to diagnose, treat, cure, or prevent diseases.
