Traditional Remedies for Colds, Cough, Stomach and Sleep: An Evidence Check
An evidence check of familiar traditional remedies for colds, cough, upset stomach and poor sleep: what reviews found for honey, steam, soup, ginger, chamomile and more.
Content last updated . This page has not been medically reviewed.
How this check works
Colds, coughs, upset stomachs and bad nights are the problems people most often treat at home. This page looks at familiar traditional remedies one at a time and says what systematic reviews and health-service pages found. Labels: promising but limited, mixed, insufficient evidence, no good evidence of benefit, traditional use only. Most of these problems improve on their own, and many trials are small or short, so a remedy that "helps" may add only a little to rest and fluids. Nothing here is a reason to skip care when symptoms are serious.Colds and cough
| Remedy | What the source found | Label |
|---|---|---|
| Honey (children over 12 months) | A Cochrane review of 6 trials (899 children) found honey probably reduces cough frequency better than no treatment or placebo, and may be similar to dextromethorphan [1] | promising but limited |
| Hot lemon and honey drink | The NHS says it can have a similar effect to cough syrup, but there is limited evidence it helps [2] | promising but limited |
| Breathing steam | A Cochrane review of 6 trials (387 participants) found the evidence does not show benefit or harm; minor nose irritation was reported [3] | insufficient evidence |
| Chicken-style soup | A 2025 review of 4 studies (342 adults) found modest reductions in symptom severity and illness duration (1 to 2.5 days) [4] | promising but limited |
| Saline nasal rinse | A Cochrane review said it possibly has benefits for symptoms, but most trials were small and low quality [5] | mixed |
| Gargling plain water | One randomized trial in 387 healthy adults found fewer upper respiratory infections with water gargling than usual care [6] | promising but limited |
| Vitamin C, echinacea, garlic | The NHS says there is little evidence they prevent colds or speed recovery [7] | no good evidence of benefit |
| Pelargonium extract | A Cochrane review found it may relieve symptoms, but evidence quality was low to very low and publication bias was suspected [8] | mixed |
Practical points from the NHS: most coughs clear within 3 to 4 weeks; honey is not suitable for babies under 1 year; salt-water gargles are not suitable for children; children should not breathe steam from a bowl of hot water because of scalding risk. [2][7] The NHS lists pelargonium as suitable for people aged 12 or over. [2] For fuller coverage see cough and sore throat remedies, the honey guide and colds, flu and respiratory infections.
Upset stomach and nausea
| Remedy | What the source found | Label |
|---|---|---|
| Ginger for pregnancy nausea | A review of 12 trials (1,278 pregnant women) found ginger improved nausea versus placebo but did not significantly reduce vomiting [9]. NCCIH says it may be helpful [10] | promising but limited |
| Ginger for motion sickness | NCCIH says most studies have not shown it to be helpful [10] | no good evidence of benefit |
| Ginger for nausea after surgery or chemotherapy | NCCIH says it is uncertain whether it helps as an addition to standard treatment [10] | insufficient evidence |
| Ginger or peppermint tea | The NHS lists these among things that may help with nausea, alongside fresh air and small sips of cold drinks [11] | traditional use only, low-risk |
Ginger can cause abdominal discomfort, heartburn, diarrhea and mouth or throat irritation, and anyone taking medicines should ask a clinician first. [10] Pregnancy nausea that is severe or constant needs medical advice, not only home care. See the ginger guide and indigestion and nausea.
Sleep
| Remedy | What the source found | Label |
|---|---|---|
| Chamomile tea or extract | A meta-analysis of 12 trials found better sleep quality, but only one trial looked at insomnia and found no significant change [12]. NCCIH says there is very little information on insomnia [13] | mixed |
| Valerian | NCCIH says evidence on sleep is inconsistent and the American Academy of Sleep Medicine recommended against it for chronic insomnia in adults [14] | mixed |
| Warm milk | A narrative review said milk is a traditional sleep food but the clinical relevance needs more study [15]. A PubMed search turned up no usable trials | insufficient evidence |
| Habits: regular wake time, dark quiet room, no late caffeine | The NHS says insomnia usually improves by changing sleeping habits [16] | established guidance |
The NHS notes that pharmacy sleep products with valerian or lavender may help for 1 to 2 weeks at most and can cause drowsiness. [16] Chamomile is likely safe in food-level amounts, but allergic reactions are possible in people allergic to ragweed, daisies or related plants, and it can interact with warfarin and some other medicines. [13] More in sleep supplements and natural aids, chamomile and valerian.
What this does not show
These checks cover short-term comfort for mild problems. They do not show that any remedy cures an infection, and they do not apply to babies, pregnancy or serious illness without clinician advice. Herbal products are not tested like standard medicines and should be checked against your medicines. [17]Frequently asked questions
Does honey really help a cough?
For children over 12 months, a Cochrane review judged it probably better than no treatment or placebo, though trials were short. Never give honey to babies under 12 months. [1][7]
Does steam help a cold?
Cochrane found the evidence does not show benefit or harm. Hot water carries a scalding risk, especially for children. [3][7]
Does ginger settle the stomach?
Reviews support some help with nausea in pregnancy, but not clearly with vomiting, and little help for motion sickness. [9][10]
Does chamomile tea help you sleep?
Perhaps for sleep quality, but evidence for insomnia itself is very limited. [12][13]
Is chicken soup an old wives' tale?
A small body of research suggests modest symptom relief, with more studies needed. [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.
When to get care
References
- Honey for acute cough in children. Cochrane Database Syst Rev. 2018. Read 2026-10-22.
- NHS. Cough. Read 2026-10-22.
- Heated, humidified air for the common cold. Cochrane Database Syst Rev. 2017. Read 2026-10-22.
- Were our grandmothers right? Soup as medicine: a systematic review of preliminary evidence for managing acute respiratory tract infections. Nutrients. 2025. Read 2026-10-22.
- Saline nasal irrigation for acute upper respiratory tract infections. Cochrane Database Syst Rev. 2015. Read 2026-10-22.
- Prevention of upper respiratory tract infections by gargling: a randomized trial. Am J Prev Med. 2005. Read 2026-10-22.
- NHS. Common cold. Read 2026-10-22.
- Pelargonium sidoides extract for treating acute respiratory tract infections. Cochrane Database Syst Rev. 2013. Read 2026-10-22.
- A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutr J. 2014. Read 2026-10-22.
- NCCIH. Ginger (updated February 2025). Read 2026-10-22.
- NHS. Feeling sick (nausea). Read 2026-10-22.
- Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis. Phytother Res. 2019. Read 2026-10-22.
- NCCIH. Chamomile. Read 2026-10-22.
- NCCIH. Valerian. Read 2026-10-22.
- Diet promotes sleep duration and quality. Nutr Res. 2012 (narrative review). Read 2026-10-22.
- NHS. Insomnia. Read 2026-10-22.
- NHS. Herbal medicines and complementary therapies. Read 2026-10-22.