Welcome to Roots with Rita

Join me on a journey of mindful living, exploring nature, movement and the science behind it all.

Head, Mind & Mood

a little note from me…

I like to think of our minds like finely tuned instruments… sensitive to stress, sleeplessness and emotional wear and tear. In the language of plants, there are allies that can soften the static, sharpen the signal and bring the nervous system back into tune. After years of struggling with anxiety, sleep problems and overwhelming stress I have carefully fine tuned my go to herbs that help make life feel a little less messy.

Below you’ll find a carefully selected group of medicinal herbs, each backed by modern science to support mental clarity, emotional balance and restful sleep.

Chamomile (Matricaria chamomilla)

  • Active compounds: Apigenin (binds GABA-A receptors)
  • Benefits: Eases anxiety, promotes restful sleep, soothes tension headaches
  • Preparations:
    • Tea (calming bedtime drink)
    • Infused oil or salve for temples (headache relief)
    • Aromatherapy: steam with chamomile flowers for deep relaxation
  • Reference: Srivastava JK et al. (2010) DOI:10.3892/mmr.2010.377

Lemon Balm (Melissa officinalis)

  • Active compounds: Rosmarinic acid, eugenol
  • Benefits: Brightens mood, reduces restlessness, sharpens focus
  • Preparations:
    • Tea or glycerite for daily mood lift
    • Tincture for immediate stress support
    • Fresh leaves in salads or infused honey
  • Reference: Kennedy DO et al. (2004) DOI:10.1097/01.psy.0000132877.72833.71

Ashwagandha (Withania somnifera)

  • Active compounds: Withanolides
  • Benefits: Reduces chronic stress, supports mental stamina, balances cortisol
  • Preparations:
    • Capsules for daily adaptogenic support
    • Powdered root in warm milk (“moon milk”)
    • Oil infusion for scalp massage (nourishes nerves)
  • Reference: Chandrasekhar K et al. (2012) DOI:10.4103/0253-7176.106022

Passionflower (Passiflora incarnata)

  • Active compounds: Chrysin, vitexin
  • Benefits: Eases insomnia, quiets racing thoughts, supports GABA balance
  • Preparations:
    • Tincture or syrup for sleep support
    • Infused in bath for deep relaxation
    • Combined with lavender in a pillow sachet
  • Reference: Ngan A & Conduit R (2011) DOI:10.1002/ptr.3400

Skullcap (Scutellaria lateriflora)

  • Active compounds: Baicalin, flavonoids
  • Benefits: Calms frazzled nerves, supports overstimulated minds
  • Preparations:
    • Tincture for acute anxiety
    • Infused oil for massage on shoulders/neck
    • Capsule for daily nerve support
  • Reference: Awad R et al. (2003) DOI:10.1078/094471103322331918

Gotu Kola (Centella asiatica)

  • Active compounds: Triterpenoids, asiaticoside
  • Benefits: Enhances memory, supports focus, reduces mental fatigue
  • Preparations:
    • Powdered herb in smoothies
    • Tincture for clarity and cognitive stamina
    • Infused oil for head/scalp massage
  • Reference: Brinkhaus B et al. (2000) DOI:10.1055/s-2000-8573

Lavender (Lavandula angustifolia)

Reference: Cavanagh HM et al. (2002) DOI:10.1046/j.1440-1681.2002.03710.x

Active compounds: Linalool, camphor

Benefits: Reduces tension, aids sleep, eases headaches

Preparations:

Essential oil for inhalation or pillow spray

Infused oil for temples or bath

Calming tea blend

Quick Daily Rituals

  • Morning: Lemon balm tea with fresh mint and a splash of honey
  • Midday: Gotu kola tincture in water for focus
  • Evening: Chamomile-lavender bath or scalp massage with ashwagandha oil