Herbs for Sleep: What Research Shows for Valerian, Chamomile, Hops and Others
What NIH, a 2015 review, a 2024 valerian review and EU regulators say about valerian, chamomile, hops, passionflower and lavender for sleep, with cautions on sedatives, liver and pregnancy.
Content last updated . This page has not been medically reviewed.
Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.
Safety first. NIH says valerian should not be taken along with alcohol or sedatives. [1] NIH also says kava has been linked to liver injury that is sometimes serious or even fatal. [2] Passionflower may slow the nervous system too much alongside anesthesia and other medicines used around surgery, so tell the surgical team about any herb you use. [3] If sleep problems have lasted for months, see a clinician. [4]
How the sources use the terms
NIH describes insomnia as difficulty falling asleep or difficulty staying asleep. [2] "Traditional use" below means a herb has long been used for a purpose. It is not evidence that it works. "Research" means studies in people, and the form studied (tea, extract, capsule) matters because a result for one form does not carry over to another.Plant names
The accepted scientific names in the GBIF plant database are Valeriana officinalis L. (valerian) [5], Matricaria chamomilla L. (German chamomile) [6], Passiflora incarnata L. (passionflower) [7], Humulus lupulus L. (hops) [8] and Lavandula angustifolia Mill. (lavender) [9]. NIH notes there are two types of chamomile, German and Roman, and its fact sheet focuses on German chamomile. [10]What research and official bodies found
| Herb | What the source found | Evidence label | Form and population |
|---|---|---|---|
| Valerian (root and rhizome) | NIH calls the evidence inconsistent, and a 2017 American Academy of Sleep Medicine guideline recommended against it for chronic insomnia in adults. [1] A 2024 umbrella review of 8 reviews found no evidence of efficacy for insomnia, although subjective sleep quality seemed better. [11] | Mixed | Various preparations; adults |
| Valerian, specific extract | The EU herbal committee (EMA/HMPC, 2025) lists a dry ethanol extract as "well-established use" for mild nervous tension and sleep disorders, based on clinical studies. [12] | Promising but limited, for that extract only | Dry ethanol extract; adults |
| Chamomile (flower) | NIH says no conclusive trial evidence shows whether it helps insomnia, and a 2019 review found one insomnia study with no benefit. [2] [10] | Insufficient evidence | Mostly tea traditionally; supplements studied |
| Hops (flower) | The EU monograph (HMPC, 2014) accepts hops as a traditional herbal medicine for mild mental stress and to aid sleep, based only on long-standing use. [13] A 2025 feasibility trial of 40 adults tested a valerian-hops combination, so it cannot show what hops alone does. [14] | Traditional use only | Dry extract in the monograph |
| Passionflower | NIH says a small amount of research suggests oral passionflower might improve total sleep time in adults with insomnia, but effects on falling asleep and staying asleep are mixed. [3] | Promising but limited | Oral; adults |
| Lavender | NIH says it is unclear whether lavender oil aromatherapy helps sleep quality or insomnia. [15] | Insufficient evidence | Aromatherapy |
| Kava | NIH says very little research exists on kava for insomnia, and it has been linked to serious liver injury. [2] | Insufficient evidence of benefit; evidence of harm | Oral |
A 2015 systematic review of 14 trials with 1,602 people with insomnia covered valerian, chamomile, kava and one other herb. It found no statistically significant difference from placebo on any of 13 measures and concluded there was insufficient evidence to support herbal medicine for insomnia. [16]
Hops alone: Proper evidence not found. We searched PubMed for hops (Humulus lupulus) and sleep trials and read the EU monograph, and the trial we found used a combination.
Why the form matters
The EU committee treats valerian preparations differently. A dry ethanol extract has clinical studies behind it, while juice, water extracts and tinctures rest on traditional use. [12] So a study of one product says little about a cup of tea. See Valerian Tea and Herbal Tea for Sleep for the tea products, and Teas, Capsules and Tinctures Compared for why form changes what a study means.Related pages
Valerian, Chamomile, Hops, Passionflower, Chamomile vs Valerian vs Lemon Balm, and Herbs by Wellness Goal.Frequently asked questions
What is the best herb for sleep?
The sources we read do not name one. NIH says the evidence for valerian is inconsistent and the evidence for chamomile is very limited. [1] [10] A pharmacist or clinician can discuss options that fit your health and medicines.
Does valerian work for insomnia?
It is disputed. A 2024 umbrella review found no evidence of efficacy for insomnia, and a 2017 guideline recommended against it for chronic insomnia in adults. [11] [1] The EU committee accepts one dry ethanol extract for sleep disorders on the strength of clinical studies. [12]
Is chamomile tea proven to help sleep?
No. NIH says it has traditionally been used for insomnia, often as tea, but there is no conclusive trial evidence showing whether it helps. [2]
Can herbs for sleep be combined with sleeping pills or alcohol?
NIH says valerian should not be taken along with alcohol or sedatives. [1] Ask a pharmacist before combining any herb with a sleep medicine.
When should I see a clinician about sleep?
The NHS advises seeing a GP if changing sleep habits has not helped, if you have had trouble sleeping for months, or if insomnia makes daily life hard to cope with. [4]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety
- Valerian: NIH lists headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams. Some people report withdrawal symptoms if they stop abruptly after long use, and very rare liver injury has been reported, most often alongside other herbals. [1] A Berlin hospital study judged valerian a possible cause in five of 198 liver injury cases, and its authors noted that possible causality does not prove clinical significance. [17] The EU summary says not to use valerian medicines in children under 12 or in pregnancy and breastfeeding, and not to drive or use machinery. [12]
- Hops: the EU monograph says safety in pregnancy and breastfeeding is not established and use is not recommended, the product may impair driving, and use under 12 is not recommended. [13]
- Passionflower: NIH says it should not be used in pregnancy, as it may induce uterine contractions. [3] Possible side effects include drowsiness, dizziness and confusion. [3]
- Chamomile: allergic reactions are more likely in people allergic to ragweed, chrysanthemums, marigolds or daisies, and interactions with warfarin and some liver-processed medicines have been reported. [10]
- Pharmacy sleep aids: the NHS says products containing valerian or lavender may help for 1 to 2 weeks, should not be used longer, can cause drowsiness, and should be checked with a doctor. [4]
Always ask a pharmacist before combining any herb with sleeping pills, antihistamines, alcohol or other medicines. See Supplements, Sedatives, Sleep Medicines and Alcohol, How Interactions Work and Liver Safety and Supplements. Product contents vary, so see Quality Testing and Certifications.
References
- National Center for Complementary and Integrative Health (NCCIH). Valerian. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Sleep Disorders and Complementary Health Approaches. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Passionflower. Read 2026-10-23.
- NHS (UK). Insomnia. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy record for Valeriana officinalis L. (species 2888763). api.gbif.org. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy record for Matricaria chamomilla L. (species 8370958). api.gbif.org. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy record for Passiflora incarnata L. (species 2874218). api.gbif.org. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy record for Humulus lupulus L. (species 2984535). api.gbif.org. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy record for Lavandula angustifolia Mill. (species 2927305). api.gbif.org. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Chamomile. Read 2026-10-23.
- Valente V et al. European Neuropsychopharmacology, 2024. Does valerian work for insomnia? An umbrella review of the evidence. Read 2026-10-23.
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Assessment Report Summary for the Public: Valerian root (EMA/HMPC/387742/2025, 19 November 2025). Read 2026-10-23.
- European Medicines Agency, HMPC. Community herbal monograph on Humulus lupulus L., flos (EMA/HMPC/682384/2013, final, 2014). Read 2026-10-23.
- Brain and Behavior, 2025. Effects of a valerian-hops extract combination on sleep duration in occasional insomnia: a randomized controlled feasibility trial. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH). Lavender. Read 2026-10-23.
- Leach MJ, Page AT. Sleep Medicine Reviews, 2015. Herbal medicine for insomnia: A systematic review and meta-analysis. Read 2026-10-23.
- Douros A et al. International Journal of Molecular Sciences, 2016. Herb-induced liver injury in the Berlin Case-Control Surveillance Study. Read 2026-10-23.