Herbal Remedies for Sleep: What to Try First
Most sleep herbs work gently and slowly. None of them beat a bad routine - but used alongside one, they help. Here is what to try, in order, and how to prepare each properly.
Start with chamomile
The mildest and the safest to use every night.
- Amount: one heaped teaspoon of dried flowers per cup
- Method: boiling water, covered, steep 5-10 minutes
- Timing: 30-45 minutes before bed
- Why covered: the sedative oils are volatile - an open cup loses much of them to the steam
Then lemon balm
Gentler than valerian and easier to take nightly. Best where the problem is a busy mind rather than pain.
- Fresh leaf is stronger than dried - roughly double the quantity if using dried
- Grows like a weed; a pot on a windowsill is enough
- Often blended with chamomile
Valerian: the strong option
The most potent of the common sleep herbs, and the one most likely to leave you groggy in the morning.
- Start at the low end of any recommended dose and see how you feel
- Do not combine with alcohol, sedatives or sleeping tablets
- Usually taken for short stretches, not indefinitely
- It smells distinctly of old socks - capsules avoid the taste
Passionflower
Traditionally used where the difficulty is falling asleep rather than staying asleep. Often paired with valerian.
Comparison
| Herb | Strength | Best for | Nightly use |
|---|---|---|---|
| Chamomile | Mild | General wind-down | Yes |
| Lemon balm | Mild | Busy mind, anxiety | Yes |
| Passionflower | Moderate | Falling asleep | Short periods |
| Valerian | Strong | Staying asleep | Short periods |
| Lavender (inhaled) | Mild | Wind-down ritual | Yes |
Safety: the part most articles skip
- St John's Wort interacts with a long list of medicines including contraceptives, antidepressants and blood thinners. Do not start it without checking.
- Valerian should not be mixed with alcohol or prescribed sedatives.
- Pregnancy and breastfeeding: most sleep herbs are not established as safe. Ask a professional.
- Herbs are not automatically gentle - they contain active compounds, which is exactly why they do anything at all.
What matters more than the herb
- Same bedtime and wake time, every day - including weekends
- Dark room; a face mask if you cannot get it dark
- No screens for the last hour, or at least dim them
- Caffeine after midday is still in your system at bedtime - its half-life is about 5-6 hours
- If you cannot sleep, get up rather than lying there frustrated
A nightly cup of chamomile helps mostly because it is a fixed, calming ritual at a fixed time. That part is doing more work than most people credit.
Common questions
What is the best herb for sleep?
Chamomile is the mildest and safest nightly. Valerian is the strongest of the common options but more likely to leave you groggy.
How long before bed should you take herbal sleep remedies?
30-45 minutes. Most build up over about a week rather than working the first night.
Can you take valerian every night?
It is usually taken for short periods. Long-term nightly use is not well studied and it should not be combined with alcohol or sedatives.
Which herbs should you avoid for sleep?
St John's Wort interacts with many prescription medicines. Check any herb against your prescriptions before starting.
If you want the full set of 39 herbal home remedies - with amounts, preparation and storage: Herbal Home Remedies.
Disclosure: the link above is an affiliate link. We may earn a commission if you buy through it, at no extra cost to you. This is not medical advice - talk to a pharmacist or doctor before combining herbs with any medication.