Bedtime herbs explained

Does chamomile help you sleep?

Chamomile is traditionally used as a bedtime tea, but the science on sleep is thin. The National Center for Complementary and Integrative Health (NCCIH) says there is very little information on chamomile and insomnia, and a 2019 review found one insomnia study, which showed no benefit. So chamomile may be a pleasant wind-down habit, but there is no strong proof that it helps you fall asleep.

How much chamomile tea should I drink before bed?

There is no official amount of chamomile tea proven for sleep, so most people stick with one ordinary cup in the last half hour or so before bed. The National Center for Complementary and Integrative Health (NCCIH) says chamomile is likely safe in the amounts commonly found in teas. Steep a tea bag or a spoonful of dried flowers with a lid on the cup, then sip it slowly.

Does valerian root help with sleep?

The evidence on valerian root (Valeriana officinalis) for sleep is inconsistent. The National Center for Complementary and Integrative Health (NCCIH) says clinical trials give mixed results, and the American Academy of Sleep Medicine recommends against using it for chronic insomnia in adults. Valerian has a long history of traditional use as an evening herb, but it is not a proven sleep aid.

What are the side effects of valerian root?

Valerian root can cause headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams, according to the National Center for Complementary and Integrative Health (NCCIH). Most adults tolerate it for short periods. NCCIH says it is generally safe for up to 6 weeks at 300 to 600 mg daily, but long-term safety is not known.

Why does valerian root smell so strong?

Valerian root smells strong because of volatile compounds concentrated in the root. A study of a related plant, Valeriana fauriei, describes an unpleasant characteristic odor and says an acid called isovalerenic acid, which produces the strong smell of Valeriana species, was found only in the root. Many people find the earthy, sharp scent hard to enjoy on its own.

Is ashwagandha good for sleep?

Ashwagandha (Withania somnifera) may help some people sleep, but the evidence is still developing. The National Center for Complementary and Integrative Health (NCCIH) says some ashwagandha preparations may be effective for insomnia and stress, while its effect on anxiety is unclear. It is traditionally used in Ayurveda for stress, so any sleep benefit may come from feeling calmer.

Who should not take ashwagandha?

People who are pregnant or nursing should avoid ashwagandha, according to the National Center for Complementary and Integrative Health (NCCIH). It is also not recommended for people with autoimmune disorders, thyroid disorders or hormone-sensitive prostate cancer, or for anyone preparing for surgery. Rare cases of liver damage have been linked to it, so talk to your doctor first.

What is skullcap used for?

Skullcap, usually American skullcap (Scutellaria lateriflora), is traditionally used as a calming herb for nervous tension, anxiety and restless nights. Native Americans and Western herbalists have long used it this way. Modern evidence is limited: one recent trial of 66 adults with mild to moderate insomnia found a skullcap extract improved sleep scores compared with placebo, but more research is needed.

What is blue vervain and how is it traditionally used?

Blue vervain (Verbena hastata) is a North American wildflower with a long history of traditional use in herbal medicine. The USDA's ethnobotanical database lists traditional uses such as stomach ache, colds and fevers, and herbalists also describe it as a calming nervine. It tastes bitter and is usually taken as a tea or tincture. Modern research on sleep is very limited.

What is the difference between Chinese skullcap and American skullcap?

They are two different plants. American skullcap is Scutellaria lateriflora, native to North America and traditionally used as a calming herb. Chinese skullcap is Scutellaria baicalensis, native to the Korean peninsula, China, Japan, Mongolia and Russia, and used in Chinese herbal formulas such as Huangqin Tang. They are not interchangeable, so check the Latin name on the label.

Which herbs are traditionally used for sleep?

Chamomile and valerian root are the best-known herbs traditionally used for sleep, with skullcap, blue vervain and ashwagandha also common in evening blends. The National Center for Complementary and Integrative Health (NCCIH) says chamomile is traditionally used for sleep but there is no conclusive clinical evidence, and valerian trials show inconsistent results. Traditional use is a history of use, not proof.

Can you take valerian and chamomile together?

Many people do take valerian and chamomile together, and the two are often blended in evening teas. Both are traditionally used before bed, and each has its own cautions. The National Center for Complementary and Integrative Health (NCCIH) says valerian should not be combined with alcohol or sedatives, and that chamomile may interact with warfarin and possibly with sedatives.

Are herbal sleep aids safe to take every night?

Safety every night depends on the herb, and long-term safety is not well studied for most of them. The National Center for Complementary and Integrative Health (NCCIH) says valerian is generally safe for most adults in the short term, at 300 to 600 mg daily for up to 6 weeks, but its long-term safety is unknown. Its ashwagandha page says short-term use up to 3 months seems safe. Natural does not automatically mean safe.

Can herbal sleep supplements interact with medications?

Yes. Herbal sleep supplements can interact with medications, especially sedatives, blood thinners and medicines for blood pressure, diabetes or thyroid conditions. The National Center for Complementary and Integrative Health (NCCIH) says natural does not mean safe and that some supplements make medicines work differently. Tell your doctor or pharmacist about every supplement you take, including teas and ready-to-drink herbal blends.

Are herbal sleep drinks safe during pregnancy?

Herbal sleep drinks are generally not recommended during pregnancy unless your doctor says otherwise. The National Center for Complementary and Integrative Health (NCCIH) says many dietary supplements have not been tested in pregnant women, nursing mothers or children. For individual herbs, little is known about chamomile or valerian in pregnancy, and ashwagandha should be avoided.

Can I drink herbal sleep drinks with alcohol?

It is best not to. Alcohol and sedating herbs can add to each other's drowsiness, and alcohol also disrupts sleep itself. The Sleep Foundation says alcohol reduces REM sleep and causes lighter, more fragmented sleep later in the night, and experts advise stopping alcohol three to four hours before bed. The National Center for Complementary and Integrative Health says valerian should not be taken with alcohol.

Are herbal sleep supplements regulated by the FDA?

Only partly. Under the Dietary Supplement Health and Education Act (DSHEA) of 1994, supplements fall under food-based rules in a category of their own, not the drug rules, so they do not need FDA approval before they are sold. Companies are responsible for making sure their products are safe and properly labeled. The FDA can act against an adulterated or misbranded supplement after it reaches the market.

Is chamomile safe if I have a ragweed allergy?

Be careful. Chamomile belongs to the daisy family, and the National Center for Complementary and Integrative Health (NCCIH) says people allergic to related plants such as ragweed, chrysanthemums, marigolds or daisies are more likely to have an allergic reaction to it. Reactions are uncommon but can sometimes be severe. If you have a ragweed allergy, talk to your doctor before drinking chamomile.

Back to all questions

*These statements have not been evaluated by the Food and Drug Administration. Noddie Night is not intended to diagnose, treat, cure, or prevent any disease. This page is general information, not medical advice.