Limited evidenceSleep & relaxation

Catnip

Famous for its effect on cats, catnip (Nepeta cataria) is also sold as a mild human sedative tea. There are no human trials at all — the calming claims rest on rodent studies of related Nepeta species.

Evidence last reviewed: August 2026

What the science says

Sedative and anxiolytic effects Limited evidence
An evaluation of Nepeta persica in mice reported anxiolytic-like effects in standard behavioural models, and nepetalactone from Nepeta caesarea showed analgesic and sedative activity in rodents. Both are different species from the catnip sold for tea, and neither study involved humans.
Traditional use for restlessness and colic Limited evidence
A comprehensive review of the genus Nepeta documents long-standing use of Nepeta cataria for restlessness, colic and fever across several traditions, alongside the iridoid chemistry thought to be responsible. The review describes traditional and preclinical data, not clinical trials.
Effect on human sleep Limited evidence
No controlled trial has measured sleep latency, sleep quality or anxiety scores in people taking catnip. Nepetalactone strongly affects feline behaviour through a receptor pathway that does not transfer to humans.

Dosage & safety

Studied doseNo studied human dose. Traditional preparation is 1–2 g of dried aerial parts infused as a tea, up to three times daily; capsules typically carry 300–500 mg as a label dose rather than a trial-based one.

SafetyGenerally regarded as low risk in tea amounts, but human safety data are essentially absent. Large amounts have been reported to cause headache, nausea and vomiting. Catnip is a uterine stimulant in traditional use and should be avoided in pregnancy; avoid also while breastfeeding, before surgery, and alongside sedative medication.

Scientific references

The genus Nepeta: Traditional uses, phytochemicals and pharmacological properties
Sharma A, Cooper R, Bhardwaj G — J Ethnopharmacol, 2021
Evaluation of the anxiolytic effect of Nepeta persica Boiss. in mice
Rabbani M, Sajjadi SE, Mohammadi A — Evid Based Complement Alternat Med, 2008

Where to buy

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