Evidence-graded guideReviewed October 31, 2026

Herbs for Sleep: The Best Herbal Sleep Aids and Teas, Ranked by the Trials

The herbs with the best evidence for sleep are valerian, passionflower and chamomile, with ashwagandha and lavender close behind, and two non-herbs (magnesium glycinate and glycine) that outperform most of the botanicals in head-to-head terms. None of them is as effective as cognitive behavioural therapy for insomnia (CBT-I), which remains the first-line treatment in every major guideline, but they shorten the time it takes to fall asleep by roughly 10 to 20 minutes and improve self-rated sleep quality without the next-day grogginess or dependence risk of prescription hypnotics.

This guide is for adults with occasional or mild insomnia: trouble switching off, waking at 3 a.m., or light, unrefreshing sleep during a stressful patch. It is not the right starting point if you snore loudly and wake unrefreshed (that is a sleep apnoea question), if insomnia has lasted more than three months, if you have restless legs, or if poor sleep comes with low mood or a racing heart. See a doctor for those; a sleep study or a short course of CBT-I will do more than any tea.

We rank each pick by the volume and quality of human trials, give the dose the trials used (usually far higher than a tea bag), and flag which forms were actually tested. Where the best option is not in our library, such as tart cherry juice, we say so in the text rather than quietly leaving it out.

Quick answer

  • Valerian — shortens time to fall asleep and improves sleep quality in a meta-analysis of 16 trials; needs 2–4 weeks
  • Magnesium glycinate — improved sleep time and reduced early waking in older adults with insomnia; best if your intake is low
  • Passionflower — a cup of tea nightly improved subjective sleep quality in a placebo-controlled crossover trial
  • Chamomile — modest improvement in sleep quality in a 2019 meta-analysis; the most evidence-backed bedtime tea
  • Glycine — 3 g before bed improved sleep quality and reduced next-day fatigue in Japanese trials
  • Ashwagandha — improved sleep onset and efficiency in people with insomnia over 10 weeks

The 10 best herbs and supplements for sleep

Ranked by the strength of human evidence. Strong = multiple trials or a meta-analysis. Moderate = a few small trials. Preliminary = early or animal data.

  1. Valerian

    Strong evidenceValeriana officinalis

    A 2006 meta-analysis of 16 RCTs (1,093 people) found valerian made people about 80% more likely to report improved sleep quality than placebo, and a 2020 systematic review of 60 studies concluded it is a safe and reasonably effective sleep aid when a standardised root extract of 300–600 mg is used. Objective polysomnography results are less impressive than the questionnaires, and single-dose trials often fail: valerian works best taken nightly for 2 to 4 weeks. It is the most studied herbal hypnotic by a wide margin.

    Key evidence
    2006 meta-analysis of 16 RCTs (Bent) and 2020 systematic review of 60 studies (Shinjyo)
    Studied dose
    300–600 mg of a root extract standardised to 0.8% valerenic acid, 30–60 minutes before bed, nightly for 2–4 weeks
    Best for
    Trouble falling asleep that has become a nightly pattern
    Cautions
    Adds to alcohol, benzodiazepines, z-drugs and sedating antihistamines. A few case reports of liver injury exist, usually in multi-herb products. Can cause vivid dreams or morning grogginess at higher doses; stop 2 weeks before surgery.
    Full Valerian profile

  2. Magnesium glycinate

    Moderate evidence

    In an 8-week RCT of 46 older adults with insomnia, 500 mg/day of magnesium increased sleep time, sleep efficiency and melatonin levels, and reduced the time to fall asleep by about 17 minutes and early-morning waking, compared with placebo. A 2021 systematic review found the trial evidence is limited to small, mostly older-adult studies, but the direction is consistent and the mechanism (magnesium gates NMDA receptors and supports GABA signalling) is sound. The glycinate form adds glycine, which has its own sleep evidence, and is easier on the gut than oxide or citrate.

    Key evidence
    2012 RCT in elderly insomnia (Abbasi), 46 participants
    Studied dose
    200–400 mg elemental magnesium as glycinate (bisglycinate), 1–2 hours before bed, for 8 weeks
    Best for
    People who wake early, have restless or cramping legs, or eat few leafy greens, nuts and whole grains
    Cautions
    Loose stools mean the dose is too high. Separate from tetracycline and quinolone antibiotics by 2–4 hours. Needs medical supervision in kidney disease, where magnesium can accumulate.
    Full Magnesium glycinate profile

  3. Passionflower

    Moderate evidencePassiflora incarnata

    A double-blind crossover trial in 41 healthy adults found a cup of passionflower tea each evening for a week significantly improved subjective sleep quality compared with parsley placebo tea, although sleep diaries showed no change in objective sleep time. A 2020 RCT in 110 adults with insomnia found 60 mg/day of extract for 2 weeks increased total sleep time on polysomnography. It is also the main herb, alongside valerian and hops, in several multi-herb sleep products that have beaten placebo.

    Key evidence
    2011 placebo-controlled crossover tea trial (Ngan and Conduit) and 2020 polysomnography RCT (Lee)
    Studied dose
    1–2 g dried herb as tea or 250–500 mg extract, 30–60 minutes before bed
    Best for
    An anxious, busy mind at bedtime
    Cautions
    Additive sedation with sleeping tablets, alcohol and antihistamines. Avoid in pregnancy because of reports of uterine stimulation. Stop 2 weeks before surgery.
    Full Passionflower profile

  4. Chamomile

    Moderate evidenceMatricaria chamomilla

    A 2019 meta-analysis of 12 RCTs found chamomile significantly improved sleep quality (standardised mean difference about 0.7) and reduced anxiety, though it did not shorten the time to fall asleep. A 28-day RCT in 60 older adults found 400 mg of extract twice daily improved sleep quality scores versus placebo, while a smaller 2011 trial in chronic insomnia found only non-significant trends. The effect is gentle and the safety record is as good as any herb gets, which is why chamomile is the tea to default to.

    Key evidence
    2019 meta-analysis of 12 RCTs (Hieu)
    Studied dose
    400–800 mg/day of extract, or 1–2 strong cups of tea (2 bags, steeped 10 minutes, covered) 45 minutes before bed
    Best for
    Light, restless sleep; mild bedtime worry; people who want a tea rather than a capsule
    Cautions
    Avoid if allergic to ragweed, daisies or chrysanthemums. Mild antiplatelet activity, so tell your doctor if you take warfarin. Adds slightly to sedatives.
    Full Chamomile profile

  5. Glycine

    Moderate evidence

    Two Japanese RCTs found that 3 g of glycine taken before bed improved subjective sleep quality, reduced the time to fall asleep and, in a sleep-restriction study, cut next-day fatigue and sleepiness compared with placebo. Polysomnography in one of the trials showed people reached slow-wave sleep faster. Glycine appears to work by lowering core body temperature through NMDA receptors in the brain's clock. The trials are small and from one research group, but they are placebo-controlled and have objective measures, which most herbal studies lack.

    Key evidence
    2007 and 2012 placebo-controlled RCTs (Yamadera; Bannai)
    Studied dose
    3 g glycine powder in water, 30–60 minutes before bed
    Best for
    People who sleep but wake tired, and shift workers getting fewer hours than they would like
    Cautions
    Very well tolerated; mild nausea in a few people. Avoid high doses with clozapine. Also one of the ingredients in magnesium glycinate, so do not double up without noticing.
    Full Glycine profile

  6. Ashwagandha

    Moderate evidenceWithania somnifera

    A 10-week RCT in 60 people with insomnia found 300 mg of root extract twice daily shortened sleep onset latency on actigraphy by about 29% and improved sleep efficiency, sleep quality and anxiety scores more than placebo. A 2021 meta-analysis of five trials (400 people) confirmed a small but significant improvement in overall sleep, larger in those with diagnosed insomnia and with 600 mg/day for 8 weeks or more. It is the pick if poor sleep is driven by stress rather than habit.

    Key evidence
    2019 RCT in insomnia (Langade) and 2021 meta-analysis of 5 RCTs (Cheah)
    Studied dose
    300 mg of a withanolide-standardised root extract twice daily, for 8–10 weeks
    Best for
    Stress-driven insomnia with daytime anxiety and feeling wired at night
    Cautions
    May raise thyroid hormones; monitor if you take levothyroxine or have hyperthyroidism. Rare liver injury reports. Avoid in pregnancy and stop before surgery.
    Full Ashwagandha profile

  7. Lavender

    Moderate evidenceLavandula angustifolia

    Oral lavender oil (Silexan, 80 mg) improved sleep quality as a secondary outcome in several anxiety trials, and a 2015 RCT in 170 people with restlessness and disturbed sleep found it improved sleep scores over 10 weeks. Inhaled lavender has a separate, smaller evidence base: a 2014 systematic review of 15 studies found most reported improved sleep, but the trials were short and poorly blinded. It is not sedating in the way valerian is; it works through the anxiety pathway.

    Key evidence
    2015 RCT of Silexan for restlessness and disturbed sleep (Kasper), 170 participants
    Studied dose
    80 mg oral Silexan at bedtime for 6–10 weeks; or 2–4 drops of essential oil on a pillow or in a diffuser
    Best for
    Sleep disturbed by worry rather than by poor sleep habits
    Cautions
    Oral oil can cause belching. Topical oil can cause contact dermatitis. Not tested in pregnancy. Keep essential oils away from children and pets, where they are toxic if swallowed.
    Full Lavender profile

  8. Lemon balm

    Preliminary evidenceMelissa officinalis

    A 15-day open study of 20 stressed adults found 600 mg/day of a standardised lemon balm extract reduced insomnia symptoms by 42%. The stronger evidence is in combination: a 30-day placebo-controlled RCT of 918 children with restlessness and sleep problems, and a 2006 trial in adults, found a valerian–lemon balm combination improved sleep quality in about 80% of participants. On its own it ranks as Preliminary; paired with valerian it is a reasonable option.

    Key evidence
    2011 open-label trial (Cases) and 2006 valerian–lemon balm combination RCT (Müller and Klement)
    Studied dose
    300–600 mg/day of leaf extract, or 1.5–4.5 g dried leaf as tea in the evening; often combined with 320–600 mg valerian
    Best for
    Sleep problems that come with daytime stress and an unsettled stomach
    Cautions
    May lower TSH activity; avoid with hypothyroidism unless supervised. Additive with sedatives and alcohol. Little pregnancy data.
    Full Lemon balm profile

  9. Melatonin

    Strong evidence

    Not a herb, but the comparison everyone asks for. A 2013 meta-analysis of 19 RCTs (1,683 people) found melatonin shortened sleep onset by about 7 minutes and increased total sleep time by 8 minutes, with a modest improvement in sleep quality: real, but smaller than most people expect. It is far more effective for circadian problems (jet lag, delayed sleep phase, shift work) than for ordinary insomnia. Low doses (0.5–3 mg) work as well as or better than the 10 mg gummies now sold.

    Key evidence
    2013 meta-analysis of 19 RCTs (Ferracioli-Oda)
    Studied dose
    0.5–3 mg of immediate-release melatonin 30–60 minutes before bed; for jet lag, 0.5–5 mg at the destination bedtime for up to 5 nights
    Best for
    Jet lag, shift work, delayed sleep phase, and older adults whose own melatonin output has dropped
    Cautions
    Can interact with warfarin, blood-pressure drugs, immunosuppressants and fluvoxamine (which raises melatonin levels sharply). Next-day drowsiness at higher doses. Not advised in pregnancy, and ask a paediatrician before giving it to children.
    Full Melatonin profile

  10. Hops

    Preliminary evidenceHumulus lupulus

    Hops has almost no solo trial evidence but appears alongside valerian in several placebo-controlled studies: a 2007 trial of 30 people with mild insomnia found a valerian–hops combination improved sleep on EEG measures and a 2005 study found a 500 mg valerian plus 120 mg hops extract shortened sleep onset over 28 days. One 2012 crossover study found non-alcoholic beer (which contains hops) at dinner improved sleep quality in nurses. On its own it is Preliminary; as a valerian partner it has some support.

    Key evidence
    2007 valerian–hops EEG RCT (Koetter), 30 participants
    Studied dose
    100–300 mg of hops extract, usually combined with 300–500 mg valerian, 30–60 minutes before bed
    Best for
    Adding to valerian when valerian alone is not enough
    Cautions
    Mildly oestrogenic in laboratory studies, so avoid in hormone-sensitive cancers unless a doctor agrees. Additive with sedatives and alcohol. May worsen depression in sensitive people.
    Full Hops profile

How to choose

  • If falling asleep is the problem, start with valerian (300–600 mg nightly for 3 weeks) or, if you prefer a tea, passionflower. Give either a full fortnight before judging.
  • If you fall asleep but wake at 3 or 4 a.m., try magnesium glycinate with dinner and glycine before bed; both have evidence for staying asleep and neither is sedating.
  • If stress and a racing mind keep you up, ashwagandha in the day plus chamomile or lavender in the evening addresses the cause rather than knocking you out.
  • If your body clock is the issue (jet lag, shifts, teenager-style late nights), low-dose melatonin beats every herb on this page; the herbs do little for circadian problems.
  • If you want the best tea for sleep, chamomile has the most evidence, passionflower is a close second, and a valerian–lemon balm blend is the strongest option that still tastes acceptable. Brew two bags, covered, for 10 minutes.
  • Run one thing at a time for 2 to 4 weeks, keep a simple sleep diary, and stop anything that gives you morning grogginess; a hangover effect defeats the point.

What to skip

High-dose melatonin gummies (5–10 mg)

Doses above 3 mg are no more effective in trials and cause more next-day drowsiness and vivid dreams. Testing has also found gummy melatonin content ranges from 74% to 347% of the label.

Antihistamine 'PM' sleep aids as a nightly habit

Diphenhydramine and doxylamine lose their effect within days, cause morning fog, and anticholinergic drugs are linked to higher dementia risk with long-term use. Fine for a night, wrong for a month.

Alcohol as a nightcap

It shortens sleep onset but fragments the second half of the night, suppresses REM, and worsens snoring and apnoea. If you need a drink to sleep, that is the problem to fix first.

Kava for sleep

It is sedating, but the liver risk is not justified for a sleep complaint when valerian, passionflower and magnesium have comparable effects without it. Keep kava for short-term anxiety if at all.

Safety and when to see a clinician

  • See a clinician if insomnia has lasted more than 3 months, if you snore loudly or stop breathing at night, if you have an irresistible urge to move your legs in the evening, or if poor sleep comes with low mood, weight change, night sweats or palpitations.
  • Every sedating herb here (valerian, passionflower, hops, lemon balm, chamomile) adds to benzodiazepines, z-drugs, opioids, gabapentinoids, sedating antihistamines and alcohol. Combining them can cause dangerous drowsiness and falls, especially in older adults.
  • Melatonin interacts with warfarin, fluvoxamine, nifedipine and immunosuppressants, and valerian may affect how the liver clears some drugs. Check with a pharmacist if you take regular medication.
  • Ashwagandha can shift thyroid levels and lemon balm can blunt TSH; both need monitoring with thyroid disease or levothyroxine.
  • None of these has adequate pregnancy data; chamomile tea in normal amounts is generally considered fine, but passionflower, valerian and ashwagandha should be avoided. Stop sedating herbs 2 weeks before surgery.
  • Do not drive or operate machinery the morning after a first dose of any sedating herb until you know how you respond.

What matters as much as any herb

  • Fix your wake time first, seven days a week: a consistent wake time anchors the body clock and is the single most effective component of CBT-I. Bedtime follows it, not the other way round.
  • Get 10 minutes of outdoor daylight within an hour of waking and dim lights after 9 p.m.; morning light advances melatonin release that evening by more than any supplement can.
  • No caffeine after 2 p.m. Caffeine has a 5–6 hour half-life, and a double espresso at 4 p.m. still has the equivalent of a cup of coffee in your system at 10 p.m.
  • Keep the bedroom cool (around 18°C) and dark; core temperature has to fall for sleep onset, which is also how glycine and a warm bath an hour before bed work.
  • If you lie awake for more than 20 minutes, get up and do something dull in dim light until sleepy. Lying in bed awake trains the brain to associate bed with wakefulness; herbs cannot undo that conditioning.

Frequently asked questions

What is the best tea for sleep?

Chamomile, based on a 2019 meta-analysis of 12 trials showing improved sleep quality, with passionflower a close second from a placebo-controlled tea study. Brew it strong: two bags, covered, for 10 minutes, about 45 minutes before bed. Valerian tea is the most potent but tastes earthy; blends with lemon balm or mint hide that.

What is the strongest natural sleep aid?

For falling asleep, valerian at 400–600 mg nightly for a few weeks has the largest and most consistent trial effect among herbs. For a circadian problem, melatonin is stronger. For staying asleep, magnesium glycinate plus glycine has the best evidence. None of them matches a prescription hypnotic in potency, which is also why they are safer.

Does valerian root really work for sleep?

Yes, modestly, when taken nightly for 2 to 4 weeks at a standardised dose. Single-dose studies and low-dose products often fail, which explains the mixed reputation. The 2006 meta-analysis found people were about 80% more likely to report better sleep than on placebo, with no hangover effect at normal doses.

Can I take herbs for sleep every night?

Valerian, chamomile, passionflower, magnesium and glycine have been used nightly for 4 to 12 weeks in trials without tolerance or withdrawal. It is sensible to pause for a week every couple of months to check whether you still need them. Melatonin is also non-habit-forming but is best kept at low doses.

Is tart cherry juice good for sleep?

There is some evidence: two small RCTs found 30 ml of tart cherry concentrate twice daily increased sleep time by 25–85 minutes and raised urinary melatonin. The trials are tiny (20 people or fewer) and one was funded by the cherry industry, so treat it as a pleasant experiment rather than a proven aid. Watch the sugar if you have diabetes.

What herbs should I avoid for insomnia?

Anything stimulating in the afternoon or evening: green tea extract, guarana, rhodiola, panax ginseng and high-dose B vitamins. St John's wort can cause insomnia in some people. And ginkgo has been reported to disrupt sleep when taken late in the day.

Are herbal sleep aids safe with sleeping pills?

Generally no. Valerian, passionflower, hops and chamomile add to the sedation of zopiclone, zolpidem, benzodiazepines and sedating antidepressants such as mirtazapine, and the combination can cause falls, confusion and respiratory depression in older or frail people. If you want to transition from a sleeping pill to a herb, do it with your prescriber's help and taper the drug first.

References

  1. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. American Journal of Medicine (2006)View source
  2. Shinjyo N, Waddell G, Green J. Valerian root in treating sleep problems and associated disorders: a systematic review and meta-analysis. Journal of Evidence-Based Integrative Medicine (2020)View source
  3. Abbasi B, Kimiagar M, Sadeghniiat K, et al.. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences (2012)View source
  4. Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy Research (2011)View source
  5. Hieu TH, Dibas M, Surya Dila KA, et al.. Therapeutic effects of chamomile on sleep quality and anxiety: a systematic review and meta-analysis. Phytotherapy Research (2019)View source
  6. Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study (2019)View source
  7. Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One (2013)View source
  8. Yamadera W, Inagawa K, Chiba S, et al.. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms (2007)
  9. Howatson G, Bell PG, Tallent J, et al.. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition (2012)View source
  10. Sateia MJ, Buysse DJ, Krystal AD, Neubauer DN, Heald JL. Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine (2017)View source
  11. Sleep disorders: in depth. National Center for Complementary and Integrative HealthView source
  12. Melatonin: what you need to know. National Center for Complementary and Integrative HealthView source

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This guide is educational and is not medical advice. Herbs and supplements can interact with prescription medicines and are not regulated like drugs. Talk with a clinician or pharmacist before starting anything new, especially if you are pregnant, breastfeeding, have a chronic condition, or take medication.